Tue 18th Feb 2020 at 7:00pm by ChristianPoulton
Run > Intervals
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Time
25:39
-
Miles 3.63
-
Min/mi 7:04
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Pacing
79%
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WAVA
69.10
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Stride(cm)
135
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Cals
417
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Cadence
169
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Surface
Track
Notes & Comments
15 x 200m w/ 200m jog recovery
Split Summary
===
1) 1m - 6:55(6:55/m) 112cal 8.68/11.81mph
2) 1m - 7:05(7:05/m) 118cal 8.46/12.65mph
3) 1m - 6:53(6:53/m) 115cal 8.71/12.82mph
4) 0.63m - 4:45(7:35/m) 72cal 7.91/12.48mph
Split Summary
===
1) 1m - 6:55(6:55/m) 112cal 8.68/11.81mph
2) 1m - 7:05(7:05/m) 118cal 8.46/12.65mph
3) 1m - 6:53(6:53/m) 115cal 8.71/12.82mph
4) 0.63m - 4:45(7:35/m) 72cal 7.91/12.48mph
6:55 7:05 6:53 4:45
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 20 | 20 | 5:19 | 118 118-118 |
0.13 | 42 | 22 | 5:59 | 159 118-178 |
0.19 | 1:09 | 27 | 7:12 | 157 156-158 |
0.25 | 1:41 | 32 | 8:25 | 156 154-156 |
0.31 | 2:02 | 21 | 5:41 | 171 156-176 |
0.38 | 2:25 | 23 | 6:03 | 174 172-176 |
0.44 | 2:53 | 28 | 7:25 | 156 154-158 |
0.50 | 3:23 | 31 | 8:11 | 160 156-176 |
0.56 | 3:44 | 21 | 5:35 | 183 176-184 |
0.63 | 4:07 | 23 | 6:03 | 172 152-178 |
0.69 | 4:39 | 32 | 8:39 | 155 154-156 |
0.75 | 5:11 | 31 | 8:22 | 164 156-184 |
0.81 | 5:32 | 21 | 5:36 | 183 176-186 |
0.88 | 5:57 | 25 | 6:40 | 173 156-180 |
0.94 | 6:27 | 30 | 8:00 | 156 156-158 |
1.00 | 6:53 | 26 | 7:03 | 164 160-182 |
1.06 | 7:14 | 21 | 5:36 | 181 180-182 |
1.13 | 7:41 | 27 | 7:05 | 174 154-182 |
1.19 | 8:12 | 31 | 8:13 | 156 156-156 |
1.25 | 8:38 | 26 | 6:57 | 168 156-184 |
1.31 | 8:58 | 20 | 5:24 | 181 178-184 |
1.38 | 9:25 | 27 | 7:17 | 165 154-180 |
1.44 | 9:59 | 34 | 9:05 | 154 154-154 |
1.50 | 10:25 | 26 | 6:57 | 168 156-186 |
1.56 | 10:46 | 20 | 5:27 | 183 182-184 |
1.63 | 11:12 | 27 | 7:05 | 172 154-182 |
1.69 | 11:47 | 35 | 9:18 | 156 154-158 |
1.75 | 12:11 | 24 | 6:26 | 169 158-186 |
1.81 | 12:32 | 21 | 5:29 | 187 184-190 |
1.88 | 12:59 | 27 | 7:08 | 166 154-182 |
1.94 | 13:37 | 38 | 10:07 | 156 154-158 |
2.00 | 13:59 | 23 | 6:02 | 180 164-186 |
2.06 | 14:19 | 19 | 5:12 | 185 184-188 |
2.13 | 14:51 | 32 | 8:28 | 161 154-184 |
2.19 | 15:23 | 32 | 8:35 | 158 156-158 |
2.25 | 15:42 | 20 | 5:15 | 183 180-188 |
2.31 | 16:02 | 20 | 5:18 | 182 180-188 |
2.38 | 16:37 | 35 | 9:16 | 161 154-182 |
2.44 | 17:08 | 31 | 8:13 | 162 156-178 |
2.50 | 17:28 | 20 | 5:18 | 183 172-186 |
2.56 | 17:49 | 21 | 5:39 | 178 156-182 |
2.63 | 18:22 | 34 | 8:57 | 156 154-158 |
2.69 | 18:50 | 28 | 7:23 | 164 156-188 |
2.75 | 19:10 | 20 | 5:25 | 188 188-188 |
2.81 | 19:34 | 24 | 6:16 | 174 156-186 |
2.88 | 20:07 | 33 | 8:41 | 156 156-156 |
2.94 | 20:32 | 26 | 6:55 | 172 156-186 |
3.00 | 20:53 | 20 | 5:27 | 185 184-186 |
3.06 | 21:19 | 26 | 6:58 | 170 154-184 |
3.13 | 21:54 | 35 | 9:13 | 156 156-158 |
3.19 | 22:19 | 25 | 6:40 | 178 156-186 |
3.25 | 22:38 | 20 | 5:13 | 179 172-186 |
3.31 | 23:09 | 31 | 8:17 | 167 152-182 |
3.38 | 23:44 | 35 | 9:13 | 156 156-158 |
3.44 | 24:05 | 21 | 5:36 | 180 162-186 |
3.50 | 24:24 | 19 | 5:04 | 186 184-190 |
3.56 | 24:59 | 35 | 9:18 | 167 154-190 |
3.63 | 25:38 | 39 | 10:26 | 154 148-156 |
Cadence
169 (190 max)
Stride Length: 135cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.3 | 169 | 3.5 | 25:12 | 7:07 |
Walk | 1.7 | 118 | 0.1 | 26 | 5:12 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:32 | 6:32 | 67.83 |
5km | 21:45 | 7:00 | 69.38 |
5M | 36:01 | 7:12 | 68.32 |
10km | 45:21 | 7:18 | 67.80 |
10M | 1:15:05 | 7:31 | 67.74 |
Half | 1:39:59 | 7:38 | 66.82 |
20M | 2:36:34 | 7:50 | 67.62 |
Mara | 3:28:27 | 7:57 | 67.72 |
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