Sat 20th Jun 2020 at 9:00am by ChristianPoulton

Run > Intervals

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Time
32:34
Miles
4.24
Min/mi
7:41
Pacing
70%
WAVA
63.80
Stride(cm)
126
Cals
474
Cadence
166
Surface
Road

Notes & Comments

Intervals - 8 x 2” with 2” jog recoveries
With David Reader

Split Summary
===
1) 0.34m - 2:02(6:02/m) 38cal 9.94/11.48mph
2) 0.22m - 2:19(10:44/m) 26cal 5.59/9.81mph
3) 0.34m - 2:01(5:55/m) 39cal 10.15/12.42mph
4) 0.19m - 2:13(11:49/m) 21cal 5.08/10mph
5) 0.34m - 2:01(5:56/m) 39cal 10.11/13.4mph
6) 0.19m - 2:14(11:41/m) 19cal 5.14/13.4mph
7) 0.35m - 2:01(5:45/m) 40cal 10.42/11.5mph
8) 0.19m - 2:15(11:46/m) 20cal 5.1/10.58mph
9) 0.35m - 2:01(5:41/m) 40cal 10.55/11.46mph
10) 0.2m - 2:23(11:52/m) 21cal 5.06/10.81mph
11) 0.35m - 2:01(5:45/m) 40cal 10.43/12.25mph
12) 0.2m - 2:10(10:43/m) 22cal 5.6/11.37mph
13) 0.36m - 2:02(5:36/m) 41cal 10.73/12.02mph
14) 0.2m - 2:24(11:43/m) 22cal 5.12/12.48mph
15) 0.37m - 2:03(5:31/m) 43cal 10.88/12.46mph
16) 0.03m - 22(11:50/m) 3cal 5.07/12.56mph

2:02 2:19 2:01 2:13 2:01 2:14 2:01 2:15 2:01 2:23 2:01 2:10 2:02 2:24 2:03 22

Pace

40%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	22	22	5:47	179 176-184
0.13	44	22	5:52	174 172-176
0.19	1:07	23	6:06	172 170-174
0.25	1:30	23	6:07	172 170-174
0.31	1:52	23	6:06	172 172-172
0.38	2:25	32	8:36	169 158-172
0.44	3:04	39	10:25	160 156-162
0.50	3:42	38	10:16	162 160-162
0.56	4:23	41	11:01	160 160-160
0.63	4:45	22	5:48	179 174-184
0.69	5:07	22	5:53	173 172-174
0.75	5:29	22	5:54	173 170-174
0.81	5:52	23	6:02	171 170-172
0.88	6:15	22	5:59	173 172-174
0.94	6:51	36	9:42	164 154-172
1.00	7:28	37	9:57	160 158-162
1.06	8:19	51	13:30	142 116-162
1.13	8:50	31	8:12	155 98-184
1.19	9:11	22	5:50	173 172-174
1.25	9:35	23	6:13	173 172-174
1.31	9:57	22	5:57	172 172-174
1.38	10:21	23	6:15	174 172-174
1.44	10:48	27	7:13	165 134-172
1.50	11:28	41	10:54	157 156-158
1.56	12:04	36	9:33	160 158-162
1.63	12:54	50	13:13	133 102-162
1.69	13:15	21	5:42	174 174-176
1.75	13:37	21	5:42	172 172-174
1.81	14:00	23	6:07	171 168-174
1.88	14:21	21	5:43	171 170-174
1.94	14:43	22	5:54	173 172-174
2.00	15:19	36	9:33	154 102-174
2.06	15:54	35	9:25	160 160-160
2.13	16:30	36	9:33	160 158-162
2.19	17:17	47	12:38	157 108-184
2.25	17:38	21	5:37	174 174-174
2.31	17:59	21	5:35	174 174-174
2.38	18:21	22	5:49	171 168-174
2.44	18:43	22	5:52	173 170-174
2.50	19:03	20	5:23	174 172-174
2.56	19:43	39	10:31	151 122-172
2.63	20:19	36	9:43	160 158-160
2.69	21:06	46	12:20	158 154-162
2.75	21:44	38	10:09	147 98-184
2.81	22:05	22	5:46	174 172-174
2.88	22:26	21	5:30	172 170-174
2.94	22:48	22	5:50	171 170-174
3.00	23:11	23	6:15	173 172-174
3.06	23:32	20	5:26	173 172-174
3.13	24:12	41	10:51	143 102-174
3.19	24:49	37	9:48	159 156-160
3.25	25:27	38	10:01	159 158-160
3.31	25:58	31	8:22	165 100-184
3.38	26:19	21	5:36	173 172-174
3.44	26:39	20	5:27	173 172-174
3.50	27:01	22	5:49	172 170-174
3.56	27:23	22	5:50	174 174-174
3.63	27:42	19	5:08	172 170-174
3.69	28:24	41	11:01	137 102-170
3.75	28:59	35	9:23	159 158-162
3.81	29:42	43	11:27	159 156-160
3.88	30:21	40	10:32	163 110-190
3.94	30:43	21	5:38	174 174-174
4.00	31:03	21	5:31	170 168-172
4.06	31:24	21	5:30	171 166-176
4.13	31:46	22	5:49	173 172-174
4.19	32:06	21	5:32	172 170-174
4.24	32:35	29	9:21	146 90-174

Cadence

166 (190 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.0	169	4.1	29:39	7:18
Walk	9.0	108	0.2	2:56	16:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:28	62.32%	More
800m	3:25	6:53	58.59%	More
1km	4:29	7:13	58.23%	More
Mile	7:07	7:07	62.22%	More
5k	23:29	7:33	64.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:03	7:03	62.86
5km	23:25	7:32	64.44
5M	38:47	7:45	63.44
10km	48:50	7:52	62.96
10M	1:20:52	8:05	62.89
Half	1:47:40	8:13	62.05
20M	2:48:36	8:26	62.79
Mara	3:44:28	8:34	62.89

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