Wed 25th Mar 2020 at 12:00pm by greenfields
Run > Intervals
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Time
53:44
-
Miles 6.65
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Min/mi 8:05
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Pacing
75%
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WAVA
60.50
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Stride(cm)
107
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Cals
911
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Cadence
186
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Asc(m)
79
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.55m - 4:35(8:22/m) 74cal 7.17/7.74mph
2) 0.5m - 3:12(6:24/m) 70cal 9.37/10.69mph
3) 0.5m - 5:00(9:56/m) 69cal 6.04/9.12mph
4) 0.5m - 3:00(6:00/m) 69cal 9.99/11.69mph
5) 0.5m - 5:00(9:54/m) 68cal 6.06/9.43mph
6) 0.5m - 3:00(5:59/m) 69cal 10.02/12.13mph
7) 0.5m - 5:00(10:00/m) 69cal 6/9.81mph
8) 0.5m - 3:01(6:03/m) 69cal 9.92/11.61mph
9) 0.5m - 5:00(10:01/m) 69cal 5.99/9.62mph
10) 0.5m - 3:03(6:06/m) 68cal 9.82/12.42mph
11) 0.5m - 5:00(10:04/m) 68cal 5.96/9.73mph
12) 0.5m - 2:52(5:44/m) 68cal 10.48/12.77mph
13) 0.49m - 5:00(10:13/m) 67cal 5.87/10.44mph
14) 0.11m - 1:01(9:13/m) 14cal 6.51/6.59mph
===
1) 0.55m - 4:35(8:22/m) 74cal 7.17/7.74mph
2) 0.5m - 3:12(6:24/m) 70cal 9.37/10.69mph
3) 0.5m - 5:00(9:56/m) 69cal 6.04/9.12mph
4) 0.5m - 3:00(6:00/m) 69cal 9.99/11.69mph
5) 0.5m - 5:00(9:54/m) 68cal 6.06/9.43mph
6) 0.5m - 3:00(5:59/m) 69cal 10.02/12.13mph
7) 0.5m - 5:00(10:00/m) 69cal 6/9.81mph
8) 0.5m - 3:01(6:03/m) 69cal 9.92/11.61mph
9) 0.5m - 5:00(10:01/m) 69cal 5.99/9.62mph
10) 0.5m - 3:03(6:06/m) 68cal 9.82/12.42mph
11) 0.5m - 5:00(10:04/m) 68cal 5.96/9.73mph
12) 0.5m - 2:52(5:44/m) 68cal 10.48/12.77mph
13) 0.49m - 5:00(10:13/m) 67cal 5.87/10.44mph
14) 0.11m - 1:01(9:13/m) 14cal 6.51/6.59mph
4:35 3:12 5:00 3:00 5:00 3:00 5:00 3:01 5:00 3:03 5:00 2:52 5:00 1:01
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 35 | 35 | 9:20 | 156 122-172 | 0/1 |
0.13 | 1:07 | 32 | 8:25 | 173 172-176 | 1/1 |
0.19 | 1:38 | 31 | 8:15 | 178 178-180 | 0/2 |
0.25 | 2:12 | 35 | 9:18 | 183 180-186 | 1/0 |
0.31 | 2:42 | 29 | 7:49 | 186 184-188 | 1/0 |
0.38 | 3:12 | 31 | 8:11 | 184 172-190 | 0/0 |
0.44 | 3:42 | 30 | 7:53 | 184 182-186 | 1/0 |
0.50 | 4:12 | 30 | 7:55 | 188 186-190 | 0/1 |
0.56 | 4:40 | 28 | 7:32 | 188 184-194 | 0/2 |
0.63 | 5:02 | 23 | 6:01 | 198 196-200 | 1/0 |
0.69 | 5:25 | 23 | 6:04 | 194 192-196 | 0/0 |
0.75 | 5:49 | 24 | 6:17 | 194 194-194 | 0/0 |
0.81 | 6:14 | 25 | 6:39 | 194 188-196 | 1/1 |
0.88 | 6:38 | 24 | 6:31 | 195 194-196 | 1/0 |
0.94 | 7:03 | 25 | 6:37 | 195 192-196 | 0/1 |
1.00 | 7:27 | 24 | 6:31 | 194 194-194 | 0/0 |
1.06 | 7:53 | 25 | 6:44 | 191 178-194 | 1/2 |
1.13 | 8:26 | 34 | 9:01 | 175 174-178 | 0/0 |
1.19 | 8:59 | 33 | 8:47 | 180 178-182 | 1/1 |
1.25 | 9:33 | 34 | 9:05 | 181 178-182 | 1/0 |
1.31 | 10:08 | 34 | 9:07 | 181 178-184 | 0/2 |
1.38 | 10:39 | 32 | 8:27 | 180 172-184 | 1/0 |
1.44 | 11:12 | 32 | 8:37 | 183 182-184 | 0/1 |
1.50 | 11:46 | 35 | 9:15 | 178 176-182 | 1/0 |
1.56 | 12:47 | 1:01 | 16:16 | 147 120-176 | 0/2 |
1.63 | 13:10 | 23 | 6:05 | 206 204-212 | 0/0 |
1.69 | 13:32 | 22 | 5:46 | 205 202-206 | 1/1 |
1.75 | 13:54 | 23 | 6:01 | 200 196-202 | 0/0 |
1.81 | 14:17 | 23 | 6:06 | 200 198-202 | 1/0 |
1.88 | 14:40 | 23 | 6:03 | 201 200-204 | 1/0 |
1.94 | 15:02 | 23 | 6:03 | 204 202-204 | 0/1 |
2.00 | 15:27 | 25 | 6:33 | 201 200-202 | 0/0 |
2.06 | 15:52 | 25 | 6:37 | 203 202-204 | 1/2 |
2.13 | 16:27 | 35 | 9:17 | 177 170-202 | 0/0 |
2.19 | 17:00 | 34 | 8:57 | 176 174-178 | 1/1 |
2.25 | 17:34 | 33 | 8:52 | 178 178-178 | 1/0 |
2.31 | 18:06 | 33 | 8:46 | 178 176-180 | 0/0 |
2.38 | 18:39 | 32 | 8:39 | 180 178-182 | 1/0 |
2.44 | 19:11 | 33 | 8:41 | 181 178-184 | 0/1 |
2.50 | 19:47 | 35 | 9:27 | 177 176-178 | 1/0 |
2.56 | 20:44 | 57 | 15:17 | 151 90-178 | 0/2 |
2.63 | 21:08 | 24 | 6:17 | 206 206-208 | 0/0 |
2.69 | 21:29 | 21 | 5:41 | 203 200-206 | 1/1 |
2.75 | 21:52 | 23 | 6:11 | 199 198-200 | 0/0 |
2.81 | 22:14 | 22 | 5:52 | 199 198-200 | 1/0 |
2.88 | 22:37 | 23 | 6:10 | 203 202-204 | 1/0 |
2.94 | 23:03 | 25 | 6:48 | 202 200-204 | 0/1 |
3.00 | 23:26 | 24 | 6:17 | 204 204-206 | 0/0 |
3.06 | 23:49 | 23 | 6:04 | 207 204-210 | 1/2 |
3.13 | 24:27 | 38 | 10:09 | 168 166-170 | 0/0 |
3.19 | 25:05 | 38 | 10:03 | 172 170-174 | 1/1 |
3.25 | 25:41 | 36 | 9:42 | 174 172-176 | 1/0 |
3.31 | 26:15 | 34 | 8:58 | 175 174-178 | 1/0 |
3.38 | 26:49 | 34 | 9:00 | 177 176-178 | 1/0 |
3.44 | 27:23 | 34 | 9:03 | 177 176-178 | 0/1 |
3.50 | 27:59 | 36 | 9:38 | 176 174-178 | 1/0 |
3.56 | 28:46 | 47 | 12:34 | 151 120-174 | 0/2 |
3.63 | 29:08 | 22 | 5:51 | 205 202-210 | 0/0 |
3.69 | 29:30 | 22 | 5:53 | 201 200-202 | 1/1 |
3.75 | 29:53 | 23 | 6:05 | 199 198-200 | 0/0 |
3.81 | 30:16 | 23 | 6:12 | 200 198-204 | 1/0 |
3.88 | 30:39 | 23 | 6:14 | 200 198-202 | 1/0 |
3.94 | 31:04 | 25 | 6:34 | 200 198-202 | 0/1 |
4.00 | 31:28 | 24 | 6:18 | 203 202-206 | 0/0 |
4.06 | 31:50 | 23 | 6:03 | 204 202-206 | 1/2 |
4.13 | 32:27 | 36 | 9:43 | 174 166-204 | 0/0 |
4.19 | 33:04 | 37 | 9:52 | 171 170-172 | 1/0 |
4.25 | 33:41 | 37 | 9:58 | 173 172-174 | 1/0 |
4.31 | 34:15 | 34 | 9:09 | 174 174-176 | 0/0 |
4.38 | 34:49 | 34 | 9:06 | 176 174-176 | 1/0 |
4.44 | 35:24 | 35 | 9:18 | 175 174-176 | 0/1 |
4.50 | 36:00 | 36 | 9:34 | 176 174-178 | 1/0 |
4.56 | 36:47 | 47 | 12:30 | 150 120-172 | 0/2 |
4.62 | 37:09 | 22 | 5:51 | 205 202-212 | 1/0 |
4.69 | 37:31 | 22 | 5:56 | 200 196-204 | 1/0 |
4.75 | 37:54 | 23 | 6:04 | 194 192-198 | 0/0 |
4.81 | 38:18 | 24 | 6:26 | 194 192-196 | 1/1 |
4.87 | 38:43 | 25 | 6:32 | 200 198-202 | 1/0 |
4.94 | 39:06 | 24 | 6:16 | 201 198-202 | 0/1 |
5.00 | 39:31 | 25 | 6:39 | 203 200-204 | 0/0 |
5.06 | 39:54 | 23 | 6:04 | 203 200-206 | 0/2 |
5.12 | 40:35 | 41 | 10:57 | 168 166-170 | 1/0 |
5.19 | 41:13 | 38 | 10:11 | 172 170-174 | 0/1 |
5.25 | 41:47 | 34 | 9:02 | 175 172-178 | 1/0 |
5.31 | 42:23 | 36 | 9:36 | 174 174-176 | 0/1 |
5.38 | 42:59 | 36 | 9:40 | 174 174-176 | 1/0 |
5.44 | 43:35 | 36 | 9:31 | 176 174-178 | 0/1 |
5.50 | 44:11 | 36 | 9:34 | 176 174-178 | 1/0 |
5.56 | 44:54 | 43 | 11:25 | 139 100-176 | 0/2 |
5.63 | 45:13 | 19 | 5:03 | 182 120-216 | 1/0 |
5.69 | 45:34 | 21 | 5:37 | 210 204-216 | 1/1 |
5.75 | 45:56 | 22 | 5:50 | 205 204-206 | 1/0 |
5.81 | 46:18 | 23 | 6:04 | 205 202-206 | 1/1 |
5.88 | 46:40 | 21 | 5:43 | 207 204-210 | 1/0 |
5.94 | 47:03 | 23 | 6:07 | 206 204-210 | 0/1 |
6.00 | 47:25 | 22 | 5:56 | 207 206-210 | 0/0 |
6.06 | 47:47 | 22 | 5:44 | 207 194-210 | 0/2 |
6.13 | 48:30 | 43 | 11:32 | 173 162-208 | 1/0 |
6.19 | 49:10 | 41 | 10:50 | 171 170-172 | 1/1 |
6.25 | 49:50 | 40 | 10:38 | 169 166-172 | 1/0 |
6.31 | 50:28 | 38 | 10:04 | 173 170-176 | 0/1 |
6.38 | 51:06 | 38 | 10:04 | 175 172-176 | 1/0 |
6.44 | 51:43 | 37 | 9:56 | 175 172-176 | 0/1 |
6.50 | 52:19 | 36 | 9:36 | 175 174-176 | 1/0 |
6.56 | 52:54 | 35 | 9:27 | 174 170-176 | 0/2 |
6.63 | 53:28 | 33 | 8:54 | 176 176-176 | 0/1 |
6.65 | 53:44 | 16 | 10:01 | 173 172-176 | 1/0 |
Elevation
Asc 79m,
Range 3m, Flat prediction 53:44
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
186 (216 max)
Stride Length: 107cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.0 | 188 | 6.5 | 52:07 | 8:00 |
Walk | 3.0 | 118 | 0.1 | 1:37 | 12:16 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:05 | 6:05 | 71.69 |
5km | 22:24 | 7:13 | 66.27 |
5M | 38:43 | 7:45 | 62.48 |
10km | 49:42 | 8:00 | 60.80 |
10M | 1:25:54 | 8:35 | 58.17 |
Half | 1:57:11 | 8:57 | 56.00 |
20M | 3:10:38 | 9:32 | 54.55 |
Mara | 4:20:03 | 9:56 | 53.32 |
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