Tue 16th Jun 2020 at 6:00pm by ChristianPoulton

Run > Intervals
  • Time
    41:25
  • Miles
    5.78
  • Min/mi
    7:10
  • Pacing
    70%
  • WAVA
    68.93
  • Stride(cm)
    137
  • Cals
    644
  • Cadence
    163
  • Surface
    Road

Notes & Comments

Intervals - 5 x sets of: 4 minutes with 1 minute jog, then 2 minutes. With 1 minute jog between sets.

With David Reader

Split Summary
===
1) 0.65m - 4:01(6:12/m) 74cal 9.69/10.85mph
2) 0.12m - 1:03(8:50/m) 15cal 6.8/10.06mph
3) 0.31m - 2:02(6:31/m) 36cal 9.21/10.5mph
4) 0.11m - 1:05(9:33/m) 10cal 6.29/8.81mph
5) 0.65m - 4:03(6:15/m) 75cal 9.6/10.5mph
6) 0.1m - 1:01(10:19/m) 8cal 5.81/9.5mph
7) 0.35m - 2:07(6:01/m) 40cal 9.98/10.96mph
8) 0.09m - 1:10(12:39/m) 9cal 4.74/9.75mph
9) 0.64m - 4:02(6:20/m) 74cal 9.47/10.94mph
10) 0.09m - 1:01(11:53/m) 7cal 5.05/10.16mph
11) 0.32m - 2:02(6:16/m) 38cal 9.59/12.31mph
12) 0.08m - 1:11(15:27/m) 7cal 3.88/9.39mph
13) 0.65m - 4:01(6:14/m) 74cal 9.63/10.79mph
14) 0.09m - 1:01(11:11/m) 8cal 5.36/9.6mph
15) 0.33m - 2:04(6:17/m) 38cal 9.54/11.25mph
16) 0.07m - 1:31(22:04/m) 6cal 2.72/9.6mph
17) 0.65m - 4:01(6:09/m) 76cal 9.75/11.5mph
18) 0.08m - 1:00(12:08/m) 6cal 4.95/9.83mph
19) 0.32m - 2:01(6:19/m) 36cal 9.5/10.56mph
20) 0.09m - 57(10:52/m) 7cal 5.52/8.93mph
4:01 1:03 2:02 1:05 4:03 1:01 2:07 1:10 4:02 1:01 2:02 1:11 4:01 1:01 2:04 1:31 4:01 1:00 2:01 57

Pace

20% 2% 4% 14% 23% 37%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 23 23 6:10 169 158-172
0.13 46 23 6:09 170 170-170
0.19 1:12 25 6:47 165 164-166
0.25 1:35 23 6:09 168 166-170
0.31 1:58 23 6:11 166 166-168
0.38 2:21 23 6:09 166 166-168
0.44 2:46 25 6:44 166 164-168
0.50 3:08 22 5:50 165 162-166
0.56 3:29 21 5:43 167 166-168
0.63 3:52 23 6:00 170 168-170
0.69 4:22 30 8:04 160 152-168
0.75 4:54 32 8:37 156 154-158
0.81 5:19 24 6:32 165 156-172
0.88 5:42 23 6:13 169 166-170
0.94 6:08 25 6:47 166 164-168
1.00 6:32 24 6:30 165 162-166
1.06 6:58 26 7:02 164 164-166
1.13 7:35 37 9:52 149 104-168
1.19 8:08 32 8:34 157 156-160
1.25 8:31 23 6:13 164 156-168
1.31 8:53 22 5:56 167 166-170
1.38 9:17 24 6:22 166 164-166
1.44 9:40 23 6:12 166 164-168
1.50 10:03 23 6:05 168 166-170
1.56 10:28 25 6:37 164 164-164
1.63 10:52 24 6:20 165 164-168
1.69 11:15 23 6:09 167 166-170
1.75 11:39 24 6:23 166 164-168
1.81 12:02 24 6:17 166 164-170
1.88 12:40 38 10:07 158 152-166
1.94 13:14 34 8:58 155 152-158
2.00 13:35 22 5:46 171 166-176
2.06 13:58 23 6:03 168 164-174
2.13 14:20 22 5:48 166 164-166
2.19 14:43 23 6:14 166 162-170
2.25 15:05 22 5:45 170 170-170
2.31 15:46 41 10:51 165 152-170
2.38 16:24 38 10:12 156 154-156
2.44 16:54 30 8:01 170 156-178
2.50 17:15 22 5:45 168 166-170
2.56 17:37 22 5:49 165 164-166
2.63 18:01 24 6:27 167 164-168
2.69 18:25 24 6:20 167 164-170
2.75 18:49 24 6:17 167 164-168
2.81 19:12 24 6:17 164 162-164
2.88 19:37 25 6:42 165 162-170
2.94 20:03 25 6:43 165 162-168
3.00 20:26 23 6:06 166 164-168
3.06 21:10 44 11:51 150 102-164
3.13 21:42 32 8:25 158 154-170
3.19 22:03 22 5:45 167 166-170
3.25 22:30 27 7:10 164 162-166
3.31 22:52 22 5:46 165 164-168
3.38 23:14 22 6:00 166 164-168
3.44 23:44 29 7:50 162 152-166
3.50 24:42 58 15:35 138 98-158
3.56 25:09 27 7:10 167 156-174
3.63 25:32 23 6:14 168 166-168
3.69 25:53 20 5:26 168 166-170
3.75 26:15 22 5:56 165 164-166
3.81 26:37 22 5:58 165 164-166
3.88 27:00 23 6:08 165 164-168
3.94 27:24 24 6:20 166 166-166
4.00 27:50 26 7:04 164 164-166
4.06 28:15 24 6:31 165 164-166
4.13 28:37 22 5:59 166 164-168
4.19 29:16 39 10:21 162 154-168
4.25 29:52 36 9:32 157 156-158
4.31 30:14 22 5:49 170 168-172
4.38 30:36 23 6:01 168 166-170
4.44 31:00 24 6:20 166 166-168
4.50 31:26 26 7:03 168 166-170
4.56 31:50 23 6:10 167 166-170
4.62 33:01 1:11 19:00 123 94-170
4.69 33:43 42 11:14 162 118-174
4.75 34:07 24 6:26 168 168-168
4.81 34:32 25 6:37 166 166-168
4.87 34:55 24 6:17 165 164-166
4.94 35:17 21 5:42 165 164-166
5.00 35:38 21 5:36 165 162-166
5.06 35:59 22 5:45 165 162-166
5.12 36:23 23 6:16 163 162-164
5.19 36:47 24 6:24 165 162-168
5.25 37:09 22 5:58 165 164-166
5.31 37:48 39 10:17 148 98-166
5.38 38:26 38 10:06 154 152-158
5.44 38:49 24 6:18 167 158-172
5.50 39:12 23 6:01 169 168-170
5.56 39:34 22 5:47 169 168-170
5.63 39:59 25 6:39 168 166-170
5.69 40:24 25 6:41 166 166-168
5.75 41:07 43 11:28 142 118-166
5.78 41:24 17 9:13 159 158-160

Cadence

163 (178 max) Stride Length: 137cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.6 165 5.7 39:11 6:56
Walk 5.4 104 0.1 2:13 17:44

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:44 59.48% More
800m 2:59 6:00 67.21% More
1km 3:47 6:05 68.99% More
Mile 6:32 6:32 67.82% More
5k 21:32 6:56 70.09% More
5 miles 35:34 7:07 69.17% More

Predictions

Dist Time Per Mile WAVA
1M 6:27 6:27 68.71
5km 21:27 6:54 70.35
5M 35:31 7:06 69.28
10km 44:43 7:12 68.76
10M 1:14:03 7:24 68.68
Half 1:38:35 7:32 67.77
20M 2:34:23 7:43 68.57
Mara 3:25:33 7:51 68.68
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