Wed 20th Nov 2019 at 12:00pm by AngeM

Run > Intervals

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Time
37:44
Miles
3.21
Min/mi
11:45
Pacing
10%
WAVA
44.72
Stride(cm)
83
Cals
304
Cadence
166
Asc(m)
49
Surface
Road

Notes & Comments

Wed posse efforts - "The Brutal", did what it said on the tin with faster paces as lap time went down.

2.30 on, 2.30 off, 2.15 on, 2.15 off, 2.0 on, 2.0 off, 1.45 on, 1.45 off, 1.30 on, 1.30 off, 1.15 on, 1.15 off, 1.0 on, 1.0 off, 0.45 on, 0.45 off, 0.30 on

Split Summary
===
1) 0.62m - 5:13(8:26/m) 63cal 7.11/8.2mph
2) 0.36m - 2:30(6:51/m) 37cal 8.75/10.85mph
3) 0.09m - 2:30(27:38/m) 5cal 2.17/8.47mph
4) 0.32m - 2:15(6:58/m) 33cal 8.6/10.27mph
5) 0.06m - 2:15(36:45/m) 3cal 1.63/8.54mph
6) 0.29m - 2:00(6:50/m) 30cal 8.79/10.42mph
7) 0.05m - 2:00(37:33/m) 3cal 1.6/8.75mph
8) 0.26m - 1:45(6:39/m) 27cal 9.03/10.6mph
9) 0.06m - 1:45(30:03/m) 4cal 2/8.97mph
10) 0.22m - 1:30(6:44/m) 22cal 8.91/10.06mph
11) 0.02m - 1:30(1:11:41/m) 1cal 0.84/8.72mph
12) 0.19m - 1:15(6:28/m) 20cal 9.28/11.02mph
13) 0.03m - 1:15(41:17/m) 1cal 1.45/9.02mph
14) 0.16m - 1:00(6:06/m) 16cal 9.84/10.44mph
15) 0.02m - 1:00(41:27/m) 1cal 1.45/9.96mph
16) 0.12m - 45(6:03/m) 13cal 9.92/11.02mph
17) 0.02m - 45(35:10/m) 1cal 1.71/10.12mph
18) 0.08m - 30(5:55/m) 8cal 10.13/11.31mph
19) 0.2m - 6:00(29:47/m) 16cal 2.02/10.37mph

5:13 2:30 2:30 2:15 2:15 2:00 2:00 1:45 1:45 1:30 1:30 1:15 1:15 1:00 1:00 45 45 30 6:00

Pin Map

0mi in 0

Pace

32%

14%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	32	32	8:39	202 200-204	2/0
0.13	1:04	32	8:29	202 198-204	1/2
0.19	1:35	31	8:10	203 202-204	0/4
0.25	2:05	30	7:54	197 188-204	0/3
0.31	2:54	50 +21	13:15	145 120-214	1/2
0.38	3:24	30	7:57	216 216-216	0/0
0.44	3:53	29	7:46	208 204-216	0/0
0.50	4:23	30	7:59	204 192-206	0/1
0.56	6:35	2:12 +1:35	35:15	193 188-196	2/0
0.63	8:24	1:49 +1:19	29:05	197 192-200	4/0
0.69	8:54	30	8:00	-	1/0
0.75	9:20	25	6:45	120 120-120	0/1
0.81	9:46	26	7:01	120 120-120	0/2
0.88	10:12	26	7:02	120 120-120	0/0
0.94	10:38	26	6:55	120 120-120	1/1
1.00	12:29	1:51	29:28	145 120-182	0/0
1.06	13:21	52	13:49	191 180-196	0/1
1.13	13:49	29	7:42	209 192-228	1/1
1.19	14:15	26	6:53	120 120-120	1/1
1.25	14:41	26	6:55	120 120-120	1/0
1.31	15:08	27	7:12	120 120-120	1/1
1.38	15:34	26	6:57	120 120-120	0/1
1.44	16:55	1:20	21:26	119 114-120	0/1
1.50	18:07	1:12	19:16	179 176-180	1/0
1.56	18:40	33	8:42	180 180-180	1/1
1.63	19:06	26	7:01	180 180-180	0/0
1.69	19:32	26	7:00	180 180-180	0/0
1.75	19:58	26	6:59	180 180-180	0/0
1.81	21:56	1:57	31:16	148 104-182	1/1
1.88	22:25	29	7:51	122 122-122	1/1
1.94	22:51	26	7:00	122 122-122	1/1
2.00	23:17	25	6:46	196 122-214	1/0
2.06	23:42	25	6:41	214 214-214	1/1
2.13	25:28	1:46	28:19	184 120-214	0/1
2.19	25:52	25	6:33	214 186-232	0/0
2.25	26:18	25	6:48	218 214-232	1/0
2.31	26:44	26	6:52	214 214-214	1/1
2.38	28:20	1:37	25:44	183 142-214	0/0
2.44	28:54	34	9:00	230 230-230	2/0
2.50	29:18	24	6:20	230 230-230	0/1
2.56	29:44	26	6:54	230 230-230	1/1
2.63	31:06	1:23	22:02	134 120-230	1/0
2.69	31:33	27	7:07	120 120-120	0/0
2.75	31:56	23	6:10	120 120-120	1/1
2.81	33:01	1:05	17:25	120 120-120	0/0
2.88	33:31	30	7:53	120 120-120	2/0
2.94	34:32	1:01	16:18	120 120-120	0/5
3.00	34:55	23	6:01	140 120-240	0/1
3.06	37:09	2:14	35:44	128 120-138	3/0
3.13	40:16	3:07 +41	49:59	129 80-194	1/0
3.19	44:33	4:16 +3:36	1:08:24	189 120-204	1/0
3.21	45:22	49 +5	34:08	204 204-204	0/0

Elevation

Asc 49m, Range 11m, Flat prediction 37:44

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

166 (240 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	45.2	202	1.8	18:52	12:20
Walk	48.6	120	1.4	23:29	16:17
Still	0.1	-	-	2	-
Pause	6.2	-	-	2:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:37	58.33%	More
800m	4:12	8:26	50.04%	More
1km	5:55	9:31	46.30%	More
Mile	10:18	10:18	45.30%	More
5k	39:33	12:44	41.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:58	10:58	42.56
5km	36:27	11:44	44.74
5M	1:00:22	12:04	44.08
10km	1:16:00	12:14	43.83
10M	2:05:51	12:35	43.59
Half	2:47:33	12:47	42.75
20M	4:22:22	13:07	42.94
Mara	5:49:19	13:20	42.70

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