Tue 30th Jun 2020 at 6:00pm by ChristianPoulton

Run > Intervals
  • Time
    32:49
  • Miles
    4.36
  • Min/mi
    7:32
  • Pacing
    44%
  • WAVA
    65.23
  • Stride(cm)
    130
  • Cals
    494
  • Cadence
    164
  • 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
5:04 1:32 5:02 1:38 5:04 1:34 5:01 2:06 5:02 46

Pace

13% 1% 4% 16% 26% 40%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:36 60.92% More
800m 2:55 5:53 68.54% More
1km 3:40 5:54 71.28% More
Mile 7:09 7:09 61.95% More
5k 22:31 7:15 67.01% More

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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