Tue 7th Jan 2020 at 6:00pm by Fragile Do Not Bend

Run > Intervals

  • windy
  • cold
  • Time
    51:51
  • Miles
    3.66
  • Min/mi
    14:10
  • Pacing
    43%
  • WAVA
    36.80
  • Stride(cm)
    71
  • Cals
    389
  • Cadence
    160
  • Asc(m)
    55
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.43m - 7:27(17:22/m) 49cal 3.46/6.1mph
2) 1m - 10:12(10:12/m) 120cal 5.88/7.1mph **1 mile effort**
3) 0.02m - 13(9:13/m) 2cal 6.51/6.28mph
4) 0.02m - 2:55(2:27:43/m) 1cal 0.41/6.28mph
5) 0.13m - 1:22(10:45/m) 14cal 5.58/7.28mph
**6) 0.06m - 34(8:53/m) 7cal 6.75/7.39mph ** intervals up hill**
7) 0.06m - 49(13:25/m) 7cal 4.47/6.97mph
**8) 0.06m - 34(9:13/m) 7cal 6.51/7.37mph
9) 0.06m - 55(14:29/m) 8cal 4.14/6.7mph
**10) 0.06m - 33(8:56/m) 6cal 6.72/7.18mph
11) 0.06m - 1:02(16:56/m) 5cal 3.54/7.18mph
**12) 0.06m - 31(8:24/m) 7cal 7.15/8.33mph
13) 0.06m - 1:02(16:21/m) 6cal 3.67/7.78mph
**14) 0.06m - 32(8:29/m) 7cal 7.07/8.75mph
15) 0.06m - 1:00(15:54/m) 6cal 3.78/7.72mph
**16) 0.06m - 32(8:30/m) 6cal 7.06/7.64mph
17) 0.07m - 3:56(52:38/m) 8cal 1.14/7.39mph
**18) 0.06m - 26(6:59/m) 6cal 8.6/9.71mph ** intervals on flat**
19) 0.06m - 1:03(16:30/m) 6cal 3.64/9.41mph
**20) 0.06m - 25(7:16/m) 6cal 8.25/10.21mph
21) 0.06m - 1:08(18:21/m) 5cal 3.27/9.23mph
**22) 0.06m - 25(7:05/m) 6cal 8.48/9.52mph
23) 0.06m - 1:11(18:58/m) 6cal 3.16/9.29mph
**24) 0.06m - 25(7:22/m) 5cal 8.15/9.25mph
25) 0.06m - 1:11(18:53/m) 6cal 3.18/9.25mph
**26) 0.06m - 24(7:11/m) 5cal 8.34/8.89mph
27) 0.07m - 1:20(20:19/m) 6cal 2.95/8.81mph
**28) 0.06m - 24(7:02/m) 5cal 8.53/8.47mph
29) 0.06m - 1:11(18:10/m) 6cal 3.3/8.41mph
**30) 0.06m - 24(7:04/m) 5cal 8.49/9.73mph
31) 0.51m - 7:43(15:09/m) 50cal 3.96/9.56mph
7:27 10:12 13 2:55 1:22 34 49 34 55 33 1:02 31 1:02 32 1:00 32 3:56 26 1:03 25 1:08 25 1:11 25 1:11 24 1:20 24 1:11 24 7:43

Pace

30% 20% 14% 24% 10% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 44 44 11:38 169 164-184 2/0
0.13 1:29 45 12:06 165 160-168 1/0
0.19 2:20 51 13:34 165 162-166 2/0
0.25 3:09 49 13:07 161 154-166 0/3
0.31 3:51 42 11:14 161 158-164 0/1
0.38 4:37 46 12:17 167 166-168 0/1
0.44 7:21 2:44 43:43 161 140-182 1/0
0.50 8:04 43 11:27 178 176-180 1/1
0.56 8:40 36 9:32 174 170-176 0/0
0.63 9:17 37 9:53 171 170-172 0/0
0.69 9:56 39 10:18 170 168-170 1/0
0.75 10:37 41 10:59 170 168-172 0/0
0.81 11:14 38 10:03 172 170-174 0/1
0.88 11:51 36 9:38 175 172-176 0/1
0.94 12:28 38 10:00 174 172-174 0/0
1.00 13:06 38 10:01 172 172-172 0/0
1.06 13:43 38 10:00 175 174-176 1/1
1.13 14:25 42 11:07 169 166-172 2/0
1.19 15:04 39 10:22 168 168-168 0/2
1.25 15:42 38 10:09 168 168-170 1/1
1.31 16:24 42 11:09 169 168-170 1/2
1.38 17:06 42 11:10 168 168-170 1/1
1.44 17:43 38 10:01 173 168-180 1/1
1.50 20:37 2:54 46:19 168 112-188 2/0
1.56 21:41 1:05 17:13 172 160-182 1/1
1.63 22:23 42 11:11 178 170-192 2/1
1.69 23:05 42 11:09 165 118-186 1/1
1.75 23:45 40 10:46 171 160-186 2/1
1.81 24:30 45 11:57 174 156-184 1/1
1.88 25:15 45 11:58 154 114-188 2/1
1.94 26:08 53 14:05 142 94-188 1/0
2.00 26:52 44 11:38 165 124-190 2/0
2.06 27:44 52 13:53 160 114-196 1/1
2.13 28:22 38 10:15 171 158-192 2/1
2.19 29:13 51 13:36 165 116-192 1/1
2.25 29:56 42 11:19 167 158-190 2/1
2.31 30:49 53 14:15 163 118-190 1/1
2.38 33:47 2:58 47:26 149 116-194 1/1
2.44 34:49 1:02 16:34 189 134-200 0/2
2.50 35:45 56 14:53 146 126-194 1/0
2.56 36:27 42 11:09 163 102-200 0/1
2.63 37:18 51 13:36 146 120-192 1/0
2.69 38:06 49 12:57 174 120-200 0/1
2.75 38:56 50 13:15 140 118-190 1/0
2.81 39:44 49 12:58 164 118-204 0/1
2.88 40:38 53 14:10 121 118-122 1/0
2.94 41:29 52 13:46 165 116-202 0/1
3.00 42:18 49 13:01 116 114-120 1/0
3.06 43:14 56 14:56 116 114-120 0/1
3.13 43:57 43 11:34 164 120-192 1/1
3.19 44:48 51 13:32 177 130-204 0/0
3.25 46:06 1:18 20:40 127 116-166 0/1
3.31 46:55 50 13:15 155 124-164 1/0
3.38 47:39 43 11:36 160 160-162 1/0
3.44 48:43 1:04 17:02 144 122-164 3/0
3.50 49:46 1:04 16:56 128 116-168 1/2
3.56 50:29 43 11:29 170 166-174 0/2
3.63 51:22 53 14:10 147 116-168 0/2
3.66 51:51 29 15:04 163 162-164 0/0

Elevation

Asc 55m, Range 6m, Flat prediction 51:51
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

160 (204 max) Stride Length: 71cm Run: 73.7% Walk: 26.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:22 9:30 40.25% More
800m 4:53 9:50 42.61% More
1km 6:08 9:52 44.25% More
Mile 10:10 10:10 45.44% More
5k 42:45 13:46 37.74% More

Predictions

Dist Time Per Mile WAVA
1M 12:49 12:49 36.03
5km 43:28 13:59 37.12
5M 1:12:33 14:31 36.28
10km 1:31:40 14:45 35.95
10M 2:33:01 15:18 35.45
Half 3:24:39 15:37 34.61
20M 5:22:45 16:08 34.49
Mara 7:11:39 16:29 34.13

Bespoke Fields

Humidity
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