Thu 27th Aug 2020 at 12:00pm by Bintmcskint

Run > Intervals
  • Time
    43:00
  • Miles
    4.52
  • Min/mi
    9:31
  • Pacing
    86%
  • WAVA
    58.95
  • Stride(cm)
    95
  • Cals
    368
  • Cadence
    178
  • Asc(m)
    75
  • Surface
    Road

Notes & Comments

6 comments
Eddie said: 10 mins easy, 20 mins as 20 secs fast, 40 secs easy, 3 mins strong effort, 10 mins easy

Amazing how much easier this sh*t is when you fuel properly :-)

Split Summary
===
1) 1.01m - 10:00(9:52/m) 86cal 6.08/7.18mph
2) 0.04m - 20(7:32/m) 3cal 7.97/7.39mph
3) 0.06m - 40(10:42/m) 6cal 5.61/7.6mph
4) 0.04m - 20(8:52/m) 2cal 6.77/6.28mph
5) 0.07m - 40(9:37/m) 5cal 6.24/6.26mph
6) 0.04m - 20(7:40/m) 3cal 7.82/7.41mph
7) 0.08m - 40(8:14/m) 6cal 7.29/7.47mph
8) 0.05m - 20(7:04/m) 3cal 8.49/8.77mph
9) 0.07m - 40(10:03/m) 6cal 5.97/8.1mph
10) 0.04m - 20(7:45/m) 3cal 7.74/7.62mph
11) 0.07m - 40(9:55/m) 6cal 6.05/7.72mph
12) 0.04m - 20(7:53/m) 3cal 7.61/7.51mph
13) 0.06m - 40(10:16/m) 5cal 5.85/7.41mph
14) 0.04m - 20(8:06/m) 3cal 7.41/7.35mph
15) 0.06m - 40(11:12/m) 4cal 5.36/7.14mph
16) 0.04m - 20(8:09/m) 3cal 7.36/7.53mph
17) 0.06m - 40(10:34/m) 5cal 5.68/7.43mph
18) 0.04m - 20(8:11/m) 3cal 7.33/7.39mph
19) 0.07m - 40(9:21/m) 6cal 6.41/7.41mph
20) 0.04m - 20(7:26/m) 3cal 8.08/7.85mph
21) 0.07m - 40(9:39/m) 6cal 6.21/8.14mph
22) 0.04m - 20(7:36/m) 3cal 7.89/7.6mph
23) 0.06m - 40(10:33/m) 6cal 5.68/7.83mph
24) 0.04m - 20(7:46/m) 3cal 7.73/7.22mph
25) 0.06m - 40(11:00/m) 5cal 5.46/7.53mph
26) 0.04m - 20(7:29/m) 3cal 8.01/7.95mph
27) 0.07m - 40(9:47/m) 6cal 6.13/7.89mph
28) 0.04m - 20(7:29/m) 3cal 8.01/7.81mph
29) 0.06m - 40(10:47/m) 6cal 5.56/7.87mph
30) 0.04m - 20(7:40/m) 3cal 7.83/8.29mph
31) 0.06m - 40(10:22/m) 6cal 5.79/8.29mph
32) 0.04m - 20(8:10/m) 3cal 7.34/7.7mph
33) 0.07m - 40(10:03/m) 6cal 5.97/7.24mph
34) 0.04m - 20(8:47/m) 3cal 6.84/6.93mph
35) 0.07m - 40(9:52/m) 6cal 6.08/6.95mph
36) 0.04m - 20(8:59/m) 3cal 6.67/8.43mph
37) 0.07m - 40(8:56/m) 6cal 6.72/8.43mph
38) 0.04m - 20(7:33/m) 3cal 7.95/7.78mph
39) 0.06m - 40(10:51/m) 6cal 5.53/7.81mph
40) 0.04m - 20(8:18/m) 3cal 7.23/7.49mph
41) 0.07m - 40(9:08/m) 6cal 6.57/7.37mph
42) 0.34m - 3:00(8:46/m) 29cal 6.84/7.6mph
43) 0.98m - 10:00(10:09/m) 80cal 5.91/7.49mph
10:00 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 3:00 10:00
northernslowcoach
Runch :)

Looks peppyer today :)
Rosehip
Nice red bits 20:40s ? that's different :)
Autumnleaves
Nice 👌
Badger
Nice. Made my head hurt for a minute trying to make sense of it, never mind the legs :)
Corrah
Excellent, well done :)
Seratonin
:-)
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 3% 26% 35% 23% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 48 48 12:44 173 170-174 4/0
0.13 1:23 35 9:17 173 172-174 1/4
0.19 1:58 36 9:29 174 174-176 0/1
0.25 2:36 38 10:02 175 174-176 0/1
0.31 3:25 49 13:02 175 172-176 0/1
0.38 4:01 36 9:40 174 172-176 1/1
0.44 4:35 34 9:00 173 172-174 0/2
0.50 5:11 37 9:46 175 174-176 2/1
0.56 5:48 36 9:42 175 174-176 0/4
0.63 6:21 34 8:59 175 172-176 0/3
0.69 6:57 36 9:33 175 174-176 0/2
0.75 7:33 36 9:40 175 174-176 1/1
0.81 8:05 31 8:22 176 174-176 0/1
0.88 8:39 34 9:01 176 174-176 0/1
0.94 9:14 36 9:33 175 174-176 0/1
1.00 9:51 36 9:38 176 176-176 0/1
1.06 10:22 32 8:26 182 174-188 1/1
1.13 11:02 40 10:39 177 174-184 2/1
1.19 11:38 36 9:37 180 174-186 2/0
1.25 12:10 32 8:33 180 176-186 1/1
1.31 12:40 30 7:57 179 174-190 0/1
1.38 13:09 29 7:48 180 176-190 0/1
1.44 13:44 35 9:14 182 176-190 1/0
1.50 14:16 32 8:27 182 174-188 1/0
1.56 14:53 37 9:50 178 174-188 0/1
1.63 15:25 32 8:35 186 176-190 1/0
1.69 16:02 37 9:55 175 172-184 2/0
1.75 16:40 39 10:17 179 172-190 0/2
1.81 17:14 34 9:04 181 174-188 0/2
1.88 17:53 38 10:11 175 172-188 1/1
1.94 18:27 34 9:08 186 176-190 2/0
2.00 19:00 33 8:55 172 172-174 0/1
2.06 19:31 30 8:04 186 172-190 0/2
2.13 20:06 35 9:28 176 172-186 1/0
2.19 20:41 35 9:17 181 172-190 2/0
2.25 21:14 33 8:49 182 174-188 0/1
2.31 21:53 39 10:24 177 172-190 1/1
2.38 22:25 32 8:30 184 172-188 1/0
2.44 23:00 35 9:19 177 174-190 0/2
2.50 23:32 32 8:40 184 172-194 1/1
2.56 24:08 36 9:39 180 172-190 2/0
2.63 24:45 36 9:44 179 172-188 0/1
2.69 25:18 33 8:49 181 174-190 0/1
2.75 25:56 38 10:00 175 174-178 1/1
2.81 26:30 34 9:08 184 174-190 3/0
2.88 27:09 39 10:21 176 172-186 1/1
2.94 27:40 32 8:25 181 172-190 0/2
3.00 28:11 31 8:13 178 172-192 0/1
3.06 28:48 37 9:54 181 174-192 1/0
3.13 29:20 32 8:36 186 174-192 0/0
3.19 29:57 36 9:40 174 172-180 0/0
3.25 30:30 34 9:00 182 174-186 1/0
3.31 31:02 32 8:32 185 184-186 1/0
3.38 31:31 29 7:37 184 182-186 0/1
3.44 32:02 31 8:13 185 184-186 1/1
3.50 32:35 34 8:58 183 180-184 1/1
3.56 33:17 42 11:14 179 174-186 1/1
3.63 33:56 39 10:20 175 174-176 1/0
3.69 34:32 36 9:38 175 174-176 1/0
3.75 35:12 40 10:45 175 174-176 2/0
3.81 36:18 1:05 +24 17:23 163 122-176 0/1
3.88 36:59 41 10:57 178 176-180 2/0
3.94 37:38 39 10:20 177 176-178 3/0
4.00 38:16 38 10:14 176 176-178 3/0
4.06 38:50 34 9:11 178 178-180 0/0
4.13 39:30 40 10:34 179 178-180 1/0
4.19 40:07 37 9:47 177 176-178 0/1
4.25 40:46 39 10:23 177 176-178 1/1
4.31 41:23 37 9:56 178 178-178 1/0
4.38 42:02 39 10:25 177 174-178 1/0
4.44 42:37 36 9:28 178 176-180 3/0
4.50 43:10 33 8:48 177 176-178 0/3
4.52 43:24 14 11:00 174 172-176 0/0

Elevation

Asc 75m, Range 22m, Flat prediction 43:00
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

178 (194 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.0 178 4.5 42:57 9:31
Walk 1.0 122 0 27 1:21:15

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:09 49.72% More
800m 4:18 8:39 51.88% More
1km 5:24 8:42 53.69% More
Mile 8:59 8:59 54.86% More
5k 28:19 9:07 60.88% More

Predictions

Dist Time Per Mile WAVA
1M 8:41 8:41 56.81
5km 28:54 9:18 59.64
5M 47:51 9:34 58.85
10km 1:00:15 9:42 58.54
10M 1:39:46 9:59 58.33
Half 2:12:50 10:08 57.26
20M 3:28:01 10:24 57.63
Mara 4:36:58 10:34 57.38
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