Thu 12th Dec 2019 at 10:00am by Jonny1616

Run > Intervals

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Time
46:50
Miles
7.10
Min/mi
6:36
Pacing
0%
WAVA
67.38
Stride(cm)
139
Cals
921
Cadence
175
Asc(m)
78
Surface
Road

Notes & Comments

w/u, 10 x 400 wi 57 secs shuffle recovery, w/d

Split Summary
===
1) 1m - 7:04(7:04/m) 132cal 8.5/8.6mph
2) 1m - 6:49(6:49/m) 131cal 8.79/12.48mph
3) 0.84m - 33(40/m) 10cal 8.26/9.06mph
4) 0.25m - 1:14(4:58/m) 31cal 12.07/12.96mph
5) 0.11m - 57(8:53/m) 14cal 6.75/11.81mph
6) 0.25m - 1:16(5:06/m) 31cal 11.78/11.98mph
7) 0.1m - 57(9:23/m) 14cal 6.39/11.84mph
8) 0.25m - 1:15(5:03/m) 31cal 11.89/12.08mph
9) 0.11m - 57(8:47/m) 14cal 6.84/11.77mph
10) 0.25m - 1:15(5:01/m) 31cal 11.95/12.04mph
11) 0.1m - 57(9:52/m) 14cal 6.06/11.81mph
12) 0.25m - 1:15(5:03/m) 31cal 11.89/12.27mph
13) 0.1m - 57(9:56/m) 13cal 6.03/11.65mph
14) 0.25m - 1:15(5:02/m) 31cal 11.93/12.17mph
15) 0.1m - 57(9:52/m) 13cal 6.06/11.77mph
16) 0.25m - 1:14(4:59/m) 31cal 12.03/12.5mph
17) 0.1m - 57(9:23/m) 13cal 6.38/11.79mph
18) 0.25m - 1:15(5:02/m) 31cal 11.92/11.94mph
19) 0.1m - 57(9:37/m) 13cal 6.23/11.86mph
20) 0.25m - 1:16(5:06/m) 32cal 11.78/12.65mph
21) 0.1m - 57(9:37/m) 14cal 6.23/11.63mph
22) 0.25m - 1:14(4:59/m) 31cal 12.05/12.52mph
23) 0.68m - 57(1:24/m) 17cal 8.37/11.88mph
24) 1m - 6:54(6:54/m) 132cal 8.7/9.06mph
25) 0.51m - 3:29(6:53/m) 66cal 8.72/8.81mph

7:04 6:49 33 1:14 57 1:16 57 1:15 57 1:15 57 1:15 57 1:15 57 1:14 57 1:15 57 1:16 57 1:14 57 6:54 3:29

Pin Map

0mi in 0

Pace

49%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	53	53	7:05	170 166-172	0/3
0.25	1:47	54	7:09	170 168-170	2/1
0.38	2:39	53	7:01	169 168-170	1/3
0.50	3:32	53	7:04	171 170-172	1/1
0.63	4:25	53	7:03	170 170-172	2/0
0.75	5:18	53	7:00	171 170-174	0/3
0.88	6:11	53	7:04	170 170-172	4/0
1.00	7:03	52	6:57	172 170-172	0/1
1.13	7:56	53	7:04	171 170-172	1/0
1.25	8:48	52	6:56	171 168-172	0/2
1.38	9:41	53	7:02	171 166-174	4/3
1.50	10:34	53	7:04	170 170-172	1/0
1.63	11:27	53	7:01	170 170-172	0/2
1.75	12:16	49	6:32	172 168-186	2/0
1.88	13:05	49	6:33	171 166-182	1/0
2.00	13:53	48	6:23	172 166-184	0/3
2.13	19:46	5:53 +5:34	47:04	174 164-192	2/0
2.25	20:51	1:05	8:40	187 186-188	0/1
2.38	21:40	49	6:36	180 164-188	1/2
2.50	22:33	53	7:01	174 166-186	1/1
2.63	23:10	37	4:58	185 182-186	1/0
2.75	24:06	56	7:28	176 162-186	0/2
2.88	24:52	46	6:12	179 162-190	1/0
3.00	25:30	38	5:05	186 184-188	0/2
3.13	26:31	1:01	8:08	170 162-184	2/0
3.25	27:10	38	5:08	184 164-192	1/1
3.38	27:48	38	5:05	185 184-186	1/0
3.50	28:50	1:02	8:19	171 160-188	1/1
3.63	29:31	40	5:22	186 186-190	1/1
3.75	30:14	43	5:47	182 160-186	1/2
3.88	31:14	1:00	7:57	171 162-190	1/1
4.00	31:52	39	5:11	185 182-188	1/0
4.13	32:46	54	7:09	179 162-186	0/1
4.25	33:35	49	6:31	178 160-190	1/0
4.38	34:14	39	5:11	186 184-188	0/2
4.50	35:14	1:00	8:03	173 160-188	3/0
4.63	35:56	41	5:31	183 164-188	1/1
4.75	36:33	38	5:01	185 184-188	1/0
4.88	37:36	1:03	8:21	169 160-188	1/1
5.00	38:16	40	5:20	185 184-190	0/1
5.13	38:56	40	5:19	184 184-186	1/2
5.25	39:57	1:01	8:09	168 162-190	1/1
5.38	40:36	39	5:14	186 184-188	2/0
5.50	44:51	4:15 +3:54	33:57	179 166-184	0/1
5.63	46:07	1:16	10:12	169 166-170	1/5
5.75	46:59	51	6:51	169 168-172	3/0
5.88	47:50	51	6:51	171 170-172	0/1
6.00	48:42	52	6:59	170 168-172	1/1
6.13	49:35	53	7:00	171 168-172	0/2
6.25	50:26	51	6:45	172 170-174	3/2
6.38	51:17	51	6:52	171 170-172	1/1
6.50	52:09	52	6:54	172 170-172	1/3
6.63	53:00	51	6:50	171 170-174	5/0
6.75	53:51	51	6:48	172 172-174	1/3
6.87	54:43	52	6:58	173 170-174	4/0
7.00	55:35	52	6:57	170 168-174	1/2
7.10	56:18	43	6:52	169 168-170	0/1

Elevation

Asc 78m, Range 7m, Flat prediction 46:50

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (192 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.2	175	7.1	46:49	6:35
Walk	16.8	112	0	9:29	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	4:59	62.07%	More
800m	2:54	5:50	61.19%	More
1km	3:34	5:45	64.89%	More
Mile	6:03	6:03	65.80%	More
5k	19:27	6:16	69.58%	More
5 miles	36:06	7:13	60.84%	More
10k	49:59	8:03	54.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:52	5:52	67.86
5km	19:30	6:17	69.39
5M	32:18	6:28	68.01
10km	40:40	6:33	67.37
10M	1:07:20	6:44	67.16
Half	1:29:39	6:51	66.19
20M	2:20:23	7:01	66.97
Mara	3:06:54	7:08	67.08

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