Thu 11th Jun 2020 at 7:00pm by greenfields
Run > Intervals
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Time
44:11
-
Miles 4.53
-
Min/mi 9:45
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Pacing
13%
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WAVA
49.87
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Stride(cm)
90
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Cals
524
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Cadence
183
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Asc(m)
46
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 3:49(6:12/m) 75cal 9.69/12.08mph
2) 0.01m - 29(54:33/m) 1.1/8.72mph
3) 0.06m - 2:00(34:52/m) 4cal 1.72/3.67mph
4) 0.61m - 3:34(5:48/m) 74cal 10.34/11.19mph
5) 0.03m - 54(30:36/m) 2cal 1.96/9.89mph
6) 0.06m - 2:00(34:12/m) 5cal 1.75/2.51mph
7) 0.62m - 3:39(5:50/m) 74cal 10.28/11.12mph
8) 0.02m - 49(51:20/m) 1cal 1.17/9.81mph
9) 0.05m - 2:00(38:55/m) 5cal 1.54/2.27mph
10) 0.62m - 3:57(6:19/m) 74cal 9.5/10.44mph
11) 0.01m - 37(1:02:40/m) 1cal 0.96/9.96mph
12) 0.06m - 2:00(35:38/m) 5cal 1.68/2.63mph
13) 0.62m - 3:34(5:47/m) 73cal 10.38/12.42mph
14) 0.01m - 44(1:38:35/m) 0.61/10mph
15) 0.06m - 3:47(1:00:39/m) 4cal 0.99/2.59mph
16) 1m - 6:33(6:33/m) 121cal 9.15/9.77mph
17) 0.07m - 3:45(52:42/m) 6cal 1.14/9.43mph
===
1) 0.62m - 3:49(6:12/m) 75cal 9.69/12.08mph
2) 0.01m - 29(54:33/m) 1.1/8.72mph
3) 0.06m - 2:00(34:52/m) 4cal 1.72/3.67mph
4) 0.61m - 3:34(5:48/m) 74cal 10.34/11.19mph
5) 0.03m - 54(30:36/m) 2cal 1.96/9.89mph
6) 0.06m - 2:00(34:12/m) 5cal 1.75/2.51mph
7) 0.62m - 3:39(5:50/m) 74cal 10.28/11.12mph
8) 0.02m - 49(51:20/m) 1cal 1.17/9.81mph
9) 0.05m - 2:00(38:55/m) 5cal 1.54/2.27mph
10) 0.62m - 3:57(6:19/m) 74cal 9.5/10.44mph
11) 0.01m - 37(1:02:40/m) 1cal 0.96/9.96mph
12) 0.06m - 2:00(35:38/m) 5cal 1.68/2.63mph
13) 0.62m - 3:34(5:47/m) 73cal 10.38/12.42mph
14) 0.01m - 44(1:38:35/m) 0.61/10mph
15) 0.06m - 3:47(1:00:39/m) 4cal 0.99/2.59mph
16) 1m - 6:33(6:33/m) 121cal 9.15/9.77mph
17) 0.07m - 3:45(52:42/m) 6cal 1.14/9.43mph
3:49 29 2:00 3:34 54 2:00 3:39 49 2:00 3:57 37 2:00 3:34 44 3:47 6:33 3:45
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 21 | 21 | 5:34 | 188 120-202 | 1/0 |
0.13 | 41 | 20 | 5:26 | 196 194-198 | 0/1 |
0.19 | 1:03 | 22 | 5:50 | 193 190-194 | 0/1 |
0.25 | 1:25 | 22 | 5:54 | 192 188-194 | 1/0 |
0.31 | 1:48 | 23 | 6:04 | 188 186-190 | 1/0 |
0.38 | 2:12 | 24 | 6:29 | 187 186-188 | 0/1 |
0.44 | 2:36 | 24 | 6:27 | 189 186-194 | 0/0 |
0.50 | 3:01 | 25 | 6:40 | 186 184-188 | 1/0 |
0.56 | 3:26 | 25 | 6:40 | 187 186-188 | 1/0 |
0.63 | 4:22 | 56 | 14:49 | 175 120-192 | 0/1 |
0.69 | 6:21 | 1:59 | 31:39 | 103 86-122 | 0/0 |
0.75 | 6:41 | 20 | 5:23 | 193 192-194 | 0/0 |
0.81 | 7:01 | 20 | 5:25 | 193 192-194 | 0/1 |
0.88 | 7:22 | 21 | 5:31 | 193 192-194 | 0/1 |
0.94 | 7:44 | 22 | 5:46 | 192 192-194 | 1/0 |
1.00 | 8:04 | 21 | 5:32 | 188 186-188 | 1/0 |
1.06 | 8:26 | 22 | 5:51 | 189 186-192 | 0/1 |
1.13 | 8:49 | 22 | 5:58 | 190 186-194 | 0/1 |
1.19 | 9:11 | 23 | 6:05 | 189 186-192 | 1/0 |
1.25 | 9:33 | 22 | 5:47 | 188 186-190 | 0/1 |
1.31 | 10:14 | 41 | 10:55 | 187 162-192 | 0/1 |
1.38 | 12:13 | 1:59 | 31:40 | 96 80-126 | 0/0 |
1.44 | 13:00 | 48 | 12:41 | 181 120-202 | 1/0 |
1.50 | 13:24 | 24 | 6:19 | 197 194-200 | 0/1 |
1.56 | 13:46 | 22 | 5:45 | 195 192-196 | 0/0 |
1.63 | 14:07 | 22 | 5:49 | 193 192-194 | 1/1 |
1.69 | 14:29 | 22 | 5:50 | 190 186-192 | 1/0 |
1.75 | 14:49 | 20 | 5:23 | 195 192-200 | 0/1 |
1.81 | 15:12 | 22 | 5:52 | 192 188-198 | 0/0 |
1.88 | 15:35 | 23 | 6:11 | 189 186-192 | 1/1 |
1.94 | 15:58 | 23 | 6:12 | 193 192-194 | 1/0 |
2.00 | 16:20 | 22 | 5:56 | 191 188-194 | 0/1 |
2.06 | 18:24 | 2:04 | 33:04 | 141 80-196 | 0/0 |
2.13 | 19:26 | 1:01 | 16:22 | 155 84-194 | 1/0 |
2.19 | 19:54 | 28 | 7:28 | 198 196-200 | 0/1 |
2.25 | 20:18 | 25 | 6:32 | 197 196-198 | 0/0 |
2.31 | 20:42 | 24 | 6:28 | 196 194-198 | 1/1 |
2.38 | 21:06 | 23 | 6:13 | 197 192-202 | 1/0 |
2.44 | 21:29 | 23 | 6:07 | 200 198-202 | 1/1 |
2.50 | 21:54 | 25 | 6:47 | 198 198-200 | 0/0 |
2.56 | 22:19 | 25 | 6:44 | 197 196-200 | 1/1 |
2.63 | 22:43 | 23 | 6:13 | 200 198-202 | 1/0 |
2.69 | 23:04 | 22 | 5:49 | 201 196-204 | 0/1 |
2.75 | 25:04 | 2:00 | 31:55 | 142 120-202 | 0/0 |
2.81 | 26:02 | 58 | 15:23 | 183 120-206 | 1/0 |
2.88 | 26:20 | 18 | 4:50 | 199 198-202 | 1/1 |
2.94 | 26:41 | 21 | 5:36 | 196 194-198 | 0/0 |
3.00 | 27:03 | 22 | 5:53 | 191 188-196 | 1/1 |
3.06 | 27:25 | 22 | 5:52 | 191 190-192 | 1/0 |
3.13 | 27:47 | 22 | 5:49 | 191 186-192 | 1/1 |
3.19 | 28:10 | 23 | 6:13 | 193 192-194 | 0/0 |
3.25 | 28:34 | 23 | 6:14 | 195 194-196 | 1/1 |
3.31 | 28:56 | 22 | 5:57 | 199 198-200 | 1/0 |
3.38 | 29:18 | 22 | 5:50 | 196 194-196 | 0/1 |
3.44 | 32:32 | 3:14 | 51:48 | 123 82-194 | 0/0 |
3.50 | 34:02 | 1:30 | 24:05 | 183 172-188 | 1/0 |
3.56 | 34:35 | 33 | 8:44 | 189 188-192 | 0/1 |
3.63 | 35:00 | 25 | 6:47 | 188 188-190 | 0/1 |
3.69 | 35:27 | 26 | 6:57 | 189 188-192 | 1/1 |
3.75 | 35:53 | 26 | 6:56 | 192 188-194 | 1/0 |
3.81 | 36:17 | 25 | 6:36 | 192 188-196 | 1/1 |
3.88 | 36:42 | 25 | 6:33 | 194 192-196 | 0/0 |
3.94 | 37:06 | 24 | 6:23 | 193 190-196 | 1/1 |
4.00 | 37:31 | 25 | 6:43 | 192 192-192 | 1/0 |
4.06 | 37:54 | 23 | 6:10 | 194 192-196 | 0/1 |
4.13 | 38:18 | 24 | 6:24 | 195 192-196 | 0/1 |
4.19 | 38:43 | 25 | 6:39 | 192 190-194 | 1/1 |
4.25 | 39:08 | 25 | 6:38 | 191 190-192 | 1/0 |
4.31 | 39:32 | 24 | 6:19 | 193 190-196 | 0/1 |
4.38 | 39:56 | 25 | 6:37 | 193 192-196 | 0/0 |
4.44 | 40:20 | 23 | 6:16 | 194 192-196 | 1/1 |
4.50 | 41:10 | 50 | 13:23 | 151 96-194 | 1/0 |
4.53 | 44:12 | 3:02 | 2:00:37 | 134 96-160 | 0/0 |
Elevation
Asc 46m,
Range 2m, Flat prediction 44:11
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
183 (206 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 77.1 | 192 | 4.3 | 34:04 | 7:53 |
Walk | 22.6 | 107 | 0.2 | 9:59 | 48:34 |
Still | 0.3 | - | - | 9 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:47 | 7:47 | 56.48 |
5km | 28:38 | 9:13 | 52.27 |
5M | 49:30 | 9:54 | 49.29 |
10km | 1:03:33 | 10:14 | 47.96 |
10M | 1:49:50 | 10:59 | 45.90 |
Half | 2:29:50 | 11:26 | 44.19 |
20M | 4:03:45 | 12:11 | 43.04 |
Mara | 5:32:30 | 12:41 | 42.07 |
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