Wed 20th Nov 2019 at 5:00pm by The wee beastie
Run > Intervals
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Time
1:19:01
-
Miles 10.78
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Min/mi 7:20
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Pacing
68%
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WAVA
68.68
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Stride(cm)
138
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Cals
865
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Cadence
159
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Asc(m)
197
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Hillscore
7
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.45m - 12:08(8:22/m) 117cal 7.18/9.62mph
2) 1.25m - 8:12(6:33/m) 99cal 9.15/10.81mph
3) 0.37m - 3:00(8:04/m) 30cal 7.43/8.81mph
4) 1.25m - 8:12(6:34/m) 100cal 9.14/12mph
5) 0.39m - 3:00(7:43/m) 32cal 7.78/11.54mph
6) 1.25m - 8:08(6:31/m) 101cal 9.22/12.31mph
7) 0.35m - 3:00(8:36/m) 28cal 6.98/9.25mph
8) 1.25m - 8:09(6:31/m) 100cal 9.2/11.48mph
9) 0.36m - 3:00(8:18/m) 29cal 7.23/11.88mph
10) 1.25m - 8:38(6:54/m) 100cal 8.69/10.81mph
11) 0.36m - 3:00(8:25/m) 28cal 7.13/9.27mph
12) 1.25m - 10:34(8:27/m) 101cal 7.1/8.31mph
===
1) 1.45m - 12:08(8:22/m) 117cal 7.18/9.62mph
2) 1.25m - 8:12(6:33/m) 99cal 9.15/10.81mph
3) 0.37m - 3:00(8:04/m) 30cal 7.43/8.81mph
4) 1.25m - 8:12(6:34/m) 100cal 9.14/12mph
5) 0.39m - 3:00(7:43/m) 32cal 7.78/11.54mph
6) 1.25m - 8:08(6:31/m) 101cal 9.22/12.31mph
7) 0.35m - 3:00(8:36/m) 28cal 6.98/9.25mph
8) 1.25m - 8:09(6:31/m) 100cal 9.2/11.48mph
9) 0.36m - 3:00(8:18/m) 29cal 7.23/11.88mph
10) 1.25m - 8:38(6:54/m) 100cal 8.69/10.81mph
11) 0.36m - 3:00(8:25/m) 28cal 7.13/9.27mph
12) 1.25m - 10:34(8:27/m) 101cal 7.1/8.31mph
12:08 8:12 3:00 8:12 3:00 8:08 3:00 8:09 3:00 8:38 3:00 10:34
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:08 | 1:08 | 9:06 | 158 96-224 | 1/4 |
0.25 | 2:07 | 58 | 7:47 | 155 152-158 | 4/3 |
0.38 | 3:08 | 1:01 | 8:10 | 155 152-158 | 5/0 |
0.50 | 4:20 | 1:12 | 9:35 | 155 152-158 | 3/0 |
0.63 | 5:33 | 1:13 | 9:46 | 155 152-158 | 5/2 |
0.75 | 6:40 | 1:07 | 8:53 | 155 150-158 | 7/3 |
0.88 | 7:44 | 1:05 | 8:37 | 157 154-160 | 0/5 |
1.00 | 8:36 | 51 | 6:52 | 156 152-160 | 3/10 |
1.13 | 9:31 | 55 | 7:21 | 156 154-158 | 4/3 |
1.25 | 11:25 | 1:54 +56 | 15:15 | 156 120-162 | 1/7 |
1.38 | 12:27 | 1:02 +3 | 8:13 | 158 156-160 | 1/4 |
1.50 | 14:06 | 1:40 +43 | 13:17 | 158 124-170 | 0/3 |
1.63 | 14:54 | 48 | 6:22 | 168 166-170 | 1/1 |
1.75 | 15:46 | 52 | 6:52 | 162 160-166 | 3/1 |
1.88 | 16:37 | 51 | 6:47 | 159 158-162 | 3/1 |
2.00 | 17:23 | 46 | 6:08 | 164 160-166 | 0/4 |
2.13 | 18:11 | 48 | 6:27 | 164 160-166 | 0/3 |
2.25 | 18:59 | 48 | 6:21 | 164 160-166 | 1/0 |
2.38 | 19:47 | 48 | 6:25 | 164 162-168 | 0/1 |
2.50 | 20:35 | 48 | 6:27 | 161 160-162 | 3/2 |
2.63 | 21:27 | 52 | 6:53 | 160 158-164 | 1/1 |
2.75 | 22:26 | 59 | 7:53 | 158 154-162 | 2/2 |
2.88 | 23:29 | 1:03 | 8:23 | 156 154-160 | 4/0 |
3.00 | 24:30 | 1:01 | 8:10 | 155 154-158 | 3/0 |
3.13 | 25:23 | 53 | 7:02 | 158 154-168 | 0/2 |
3.25 | 27:30 | 2:08 +1:18 | 17:03 | 158 120-166 | 0/2 |
3.38 | 28:21 | 51 | 6:47 | 165 162-168 | 1/0 |
3.50 | 29:12 | 51 | 6:48 | 160 158-162 | 3/0 |
3.63 | 30:02 | 50 | 6:40 | 162 160-164 | 1/1 |
3.75 | 30:55 | 52 | 6:58 | 162 160-166 | 1/1 |
3.88 | 31:39 | 44 | 5:51 | 165 162-168 | 0/2 |
4.00 | 32:27 | 48 | 6:26 | 163 160-166 | 1/1 |
4.13 | 33:18 | 51 | 6:47 | 163 160-168 | 1/0 |
4.25 | 34:06 | 48 | 6:26 | 164 160-170 | 3/0 |
4.38 | 34:53 | 47 | 6:19 | 165 156-170 | 0/5 |
4.50 | 35:52 | 59 | 7:50 | 155 154-158 | 1/2 |
4.63 | 36:51 | 59 | 7:50 | 155 154-158 | 0/0 |
4.75 | 37:47 | 56 | 7:28 | 157 154-160 | 1/1 |
4.88 | 38:35 | 48 | 6:28 | 163 160-166 | 3/1 |
5.00 | 39:19 | 44 | 5:48 | 166 160-170 | 0/6 |
5.13 | 40:05 | 46 | 6:11 | 165 164-170 | 0/1 |
5.25 | 40:52 | 47 | 6:15 | 164 160-166 | 0/2 |
5.38 | 42:02 | 1:10 +18 | 9:16 | 162 158-166 | 1/2 |
5.50 | 42:55 | 53 | 7:04 | 160 156-162 | 3/1 |
5.63 | 44:04 | 1:09 +20 | 9:16 | 156 104-168 | 1/2 |
5.75 | 44:53 | 49 | 6:30 | 163 160-164 | 2/1 |
5.88 | 45:53 | 1:00 +10 | 8:03 | 160 100-168 | 2/2 |
6.00 | 46:45 | 51 | 6:51 | 161 154-164 | 1/1 |
6.13 | 47:55 | 1:10 | 9:24 | 155 150-158 | 7/0 |
6.25 | 48:57 | 1:02 | 8:17 | 155 152-158 | 5/1 |
6.38 | 49:53 | 56 | 7:26 | 158 154-162 | 1/2 |
6.50 | 51:02 | 1:09 +21 | 9:12 | 165 158-172 | 1/4 |
6.63 | 51:54 | 52 | 6:57 | 163 156-166 | 2/2 |
6.75 | 52:43 | 48 | 6:28 | 164 160-166 | 3/1 |
6.87 | 53:35 | 52 | 6:59 | 163 160-166 | 1/1 |
7.00 | 54:20 | 45 | 5:57 | 165 162-170 | 1/1 |
7.12 | 55:08 | 49 | 6:30 | 164 160-170 | 0/2 |
7.25 | 56:00 | 52 | 6:54 | 161 158-164 | 2/1 |
7.37 | 56:51 | 50 | 6:43 | 161 158-164 | 5/0 |
7.50 | 57:37 | 47 | 6:15 | 165 162-168 | 0/6 |
7.62 | 58:32 | 55 | 7:21 | 163 156-168 | 0/3 |
7.75 | 59:34 | 1:02 | 8:16 | 156 154-158 | 1/0 |
7.87 | 1:00:35 | 1:01 | 8:04 | 155 154-158 | 0/1 |
8.00 | 1:01:27 | 52 | 6:53 | 158 154-166 | 3/0 |
8.12 | 1:02:19 | 53 | 7:03 | 159 156-164 | 0/4 |
8.25 | 1:03:15 | 55 | 7:23 | 158 156-160 | 2/1 |
8.37 | 1:04:07 | 52 | 6:57 | 159 158-162 | 1/0 |
8.50 | 1:05:00 | 53 | 7:08 | 159 156-162 | 4/0 |
8.62 | 1:05:49 | 49 | 6:29 | 163 160-166 | 1/2 |
8.75 | 1:06:42 | 53 | 7:05 | 161 158-164 | 0/3 |
8.87 | 1:07:32 | 50 | 6:42 | 161 158-164 | 0/1 |
9.00 | 1:08:26 | 54 | 7:09 | 160 156-166 | 2/1 |
9.12 | 1:09:18 | 52 | 6:55 | 161 158-168 | 2/1 |
9.25 | 1:10:16 | 58 | 7:43 | 159 154-168 | 1/2 |
9.37 | 1:11:27 | 1:11 +8 | 9:31 | 157 156-160 | 0/1 |
9.50 | 1:12:29 | 1:02 | 8:16 | 157 154-160 | 3/0 |
9.62 | 1:13:38 | 1:09 | 9:14 | 156 154-162 | 5/0 |
9.75 | 1:14:42 | 1:04 | 8:34 | 155 154-158 | 2/1 |
9.87 | 1:15:44 | 1:02 | 8:14 | 156 154-158 | 6/1 |
10.00 | 1:16:55 | 1:10 | 9:22 | 156 152-158 | 8/0 |
10.13 | 1:18:01 | 1:06 | 8:48 | 156 150-158 | 3/2 |
10.25 | 1:18:56 | 55 | 7:24 | 158 156-160 | 0/10 |
10.38 | 1:19:55 | 59 | 7:49 | 158 156-160 | 2/4 |
10.50 | 1:20:53 | 58 | 7:48 | 158 156-160 | 0/3 |
10.63 | 1:21:55 | 1:02 | 8:14 | 156 154-160 | 1/3 |
10.75 | 1:23:03 | 1:08 | 9:03 | 156 154-158 | 5/0 |
10.78 | 1:23:18 | 15 | 8:24 | 155 154-158 | 0/1 |
Elevation
Asc 197m,
Range 45m, Flat prediction 1:16:50
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
18 4.4% | 9:10 |
17 1.9% | 8:01 |
15 6.2% | 9:29 |
11 1.7% | 8:28 |
10 2.4% | 8:06 |
See your biggest climbs |
Cadence
159 (224 max)
Stride Length: 138cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.8 | 159 | 10.7 | 1:18:57 | 7:23 |
Walk | 4.7 | 113 | 0 | 3:58 | 1:47:54 |
Pause | 0.5 | - | - | 23 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:21 | 6:21 | 67.55 |
5km | 21:08 | 6:48 | 70.91 |
5M | 35:00 | 7:00 | 69.75 |
10km | 44:04 | 7:06 | 69.31 |
10M | 1:12:58 | 7:18 | 68.77 |
Half | 1:37:09 | 7:25 | 67.36 |
20M | 2:32:08 | 7:36 | 67.52 |
Mara | 3:22:33 | 7:44 | 67.07 |
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