Tue 7th Jan 2020 at 6:00pm by Fragile Do Not Bend
Run > Intervals
- windy
- cold
- 0 👍
-
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
===
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
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
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 |
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