Tue 30th Jun 2020 at 6:00pm by ChristianPoulton
Run > Intervals
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Time
32:49
-
Miles 4.36
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Min/mi 7:32
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Pacing
44%
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WAVA
65.23
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Stride(cm)
130
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Cals
494
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Cadence
164
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Surface
Road
Notes & Comments
Intervals - 5 x 5 minutes with 90 seconds recoveries
A tough session and I struggled to keep up with the others. probably still tired from the weekend
With Caroline Ford, David Reader and Dave McKinley
Split Summary
===
1) 0.83m - 5:04(6:05/m) 96cal 9.85/11.88mph
2) 0.07m - 1:32(23:03/m) 6cal 2.6/11.63mph
3) 0.83m - 5:02(6:05/m) 92cal 9.86/10.73mph
4) 0.07m - 1:38(24:28/m) 6cal 2.45/9.35mph
5) 0.82m - 5:04(6:09/m) 96cal 9.76/11.56mph
6) 0.05m - 1:34(28:54/m) 5cal 2.08/9.79mph
7) 0.8m - 5:01(6:18/m) 92cal 9.52/11.35mph
8) 0.06m - 2:06(34:46/m) 4cal 1.73/9.16mph
9) 0.8m - 5:02(6:20/m) 93cal 9.47/12.36mph
10) 0.04m - 46(21:44/m) 4cal 2.76/9.31mph
A tough session and I struggled to keep up with the others. probably still tired from the weekend
With Caroline Ford, David Reader and Dave McKinley
Split Summary
===
1) 0.83m - 5:04(6:05/m) 96cal 9.85/11.88mph
2) 0.07m - 1:32(23:03/m) 6cal 2.6/11.63mph
3) 0.83m - 5:02(6:05/m) 92cal 9.86/10.73mph
4) 0.07m - 1:38(24:28/m) 6cal 2.45/9.35mph
5) 0.82m - 5:04(6:09/m) 96cal 9.76/11.56mph
6) 0.05m - 1:34(28:54/m) 5cal 2.08/9.79mph
7) 0.8m - 5:01(6:18/m) 92cal 9.52/11.35mph
8) 0.06m - 2:06(34:46/m) 4cal 1.73/9.16mph
9) 0.8m - 5:02(6:20/m) 93cal 9.47/12.36mph
10) 0.04m - 46(21:44/m) 4cal 2.76/9.31mph
5:04 1:32 5:02 1:38 5:04 1:34 5:01 2:06 5:02 46
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 22 | 22 | 5:59 | 181 176-184 |
0.13 | 44 | 22 | 5:44 | 173 172-174 |
0.19 | 1:07 | 23 | 6:04 | 171 170-172 |
0.25 | 1:29 | 22 | 5:51 | 171 170-174 |
0.31 | 1:51 | 22 | 5:54 | 171 170-172 |
0.38 | 2:14 | 24 | 6:19 | 167 166-168 |
0.44 | 2:38 | 23 | 6:12 | 170 168-172 |
0.50 | 3:00 | 22 | 5:56 | 169 168-170 |
0.56 | 3:22 | 22 | 6:00 | 170 168-170 |
0.63 | 3:45 | 22 | 5:56 | 170 168-172 |
0.69 | 4:07 | 23 | 6:02 | 169 166-172 |
0.75 | 4:33 | 25 | 6:45 | 168 166-170 |
0.81 | 4:56 | 24 | 6:21 | 169 166-170 |
0.88 | 5:51 | 54 | 14:29 | 124 98-170 |
0.94 | 6:48 | 58 | 15:23 | 148 118-178 |
1.00 | 7:12 | 24 | 6:23 | 173 170-174 |
1.06 | 7:36 | 24 | 6:25 | 171 170-172 |
1.13 | 7:56 | 20 | 5:17 | 171 170-172 |
1.19 | 8:20 | 24 | 6:24 | 170 168-172 |
1.25 | 8:43 | 22 | 5:58 | 171 170-172 |
1.31 | 9:04 | 22 | 5:47 | 171 170-172 |
1.38 | 9:25 | 21 | 5:39 | 170 168-172 |
1.44 | 9:48 | 22 | 5:56 | 171 170-172 |
1.50 | 10:14 | 26 | 7:04 | 167 164-170 |
1.56 | 10:36 | 22 | 5:54 | 167 166-168 |
1.63 | 10:59 | 22 | 5:56 | 168 168-168 |
1.69 | 11:24 | 25 | 6:40 | 167 166-168 |
1.75 | 12:09 | 45 | 12:00 | 149 92-168 |
1.81 | 13:18 | 1:09 | 18:29 | 145 100-184 |
1.88 | 13:43 | 25 | 6:48 | 174 172-174 |
1.94 | 14:05 | 22 | 5:50 | 172 170-172 |
2.00 | 14:27 | 22 | 5:47 | 170 168-172 |
2.06 | 14:49 | 22 | 5:46 | 170 168-172 |
2.13 | 15:11 | 23 | 6:03 | 169 166-170 |
2.19 | 15:36 | 25 | 6:32 | 166 164-168 |
2.25 | 15:58 | 22 | 5:49 | 167 166-168 |
2.31 | 16:21 | 24 | 6:18 | 166 164-168 |
2.38 | 16:46 | 25 | 6:34 | 166 166-166 |
2.44 | 17:10 | 24 | 6:20 | 164 158-166 |
2.50 | 17:35 | 26 | 6:53 | 165 160-168 |
2.56 | 17:59 | 24 | 6:25 | 166 166-168 |
2.63 | 18:31 | 31 | 8:22 | 164 160-166 |
2.69 | 19:48 | 1:17 | 20:38 | 126 104-174 |
2.75 | 20:19 | 31 | 8:14 | 173 172-174 |
2.81 | 20:42 | 23 | 6:13 | 171 168-172 |
2.88 | 21:04 | 22 | 5:47 | 168 168-170 |
2.94 | 21:29 | 25 | 6:42 | 165 158-168 |
3.00 | 21:55 | 26 | 6:48 | 165 164-166 |
3.06 | 22:18 | 23 | 6:12 | 165 164-166 |
3.13 | 22:40 | 22 | 5:49 | 165 164-166 |
3.19 | 23:05 | 25 | 6:39 | 163 162-164 |
3.25 | 23:31 | 26 | 7:00 | 163 162-164 |
3.31 | 23:54 | 23 | 6:13 | 166 164-166 |
3.38 | 24:19 | 25 | 6:38 | 166 164-168 |
3.44 | 24:43 | 24 | 6:26 | 164 162-164 |
3.50 | 25:29 | 45 | 12:05 | 113 90-166 |
3.56 | 27:00 | 1:31 | 24:23 | 177 174-180 |
3.63 | 27:32 | 32 | 8:28 | 172 170-174 |
3.69 | 27:56 | 24 | 6:25 | 169 168-172 |
3.75 | 28:18 | 22 | 5:51 | 168 166-170 |
3.81 | 28:42 | 24 | 6:28 | 165 164-166 |
3.88 | 29:08 | 26 | 6:59 | 163 162-166 |
3.94 | 29:32 | 23 | 6:15 | 165 164-166 |
4.00 | 29:58 | 26 | 6:59 | 164 162-168 |
4.06 | 30:23 | 25 | 6:45 | 165 162-166 |
4.13 | 30:43 | 20 | 5:23 | 166 164-168 |
4.19 | 31:09 | 26 | 6:49 | 163 162-164 |
4.25 | 31:35 | 26 | 6:57 | 165 164-166 |
4.31 | 31:58 | 23 | 6:14 | 167 166-168 |
4.36 | 32:49 | 51 | 18:51 | 120 84-166 |
Cadence
164 (184 max)
Stride Length: 130cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 89.5 | 168 | 4.2 | 29:22 | 7:00 |
Walk | 10.5 | 103 | 0.2 | 3:27 | 20:49 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:53 | 6:53 | 64.38 |
5km | 22:55 | 7:23 | 65.84 |
5M | 37:57 | 7:35 | 64.83 |
10km | 47:46 | 7:41 | 64.37 |
10M | 1:19:07 | 7:55 | 64.29 |
Half | 1:45:20 | 8:02 | 63.43 |
20M | 2:44:57 | 8:15 | 64.18 |
Mara | 3:39:36 | 8:23 | 64.28 |
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