Mon 11th Jan 2021 at 4:00pm by johnnywoo77
Run > Intervals
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Time
54:34
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Miles 6.96
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Min/mi 7:50
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Pacing
87%
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WAVA
57.96
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Stride(cm)
114
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Cals
781
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Cadence
179
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Asc(m)
112
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Hillscore
4
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:04(8:09/m) 69cal 7.36/7.66mph
2) 0.62m - 4:58(7:59/m) 71cal 7.52/7.7mph
3) 0.62m - 4:56(7:56/m) 72cal 7.56/8.08mph
4) 0.33m - 2:43(8:17/m) 36cal 7.24/7.45mph
5) 0.62m - 3:53(6:15/m) 69cal 9.59/10.65mph
6) 0.62m - 5:33(8:55/m) 69cal 6.72/9.56mph
7) 0.03m - 19(9:34/m) 3cal 6.27/7.06mph
8) 0.62m - 3:48(6:07/m) 71cal 9.8/10.94mph
9) 0.62m - 5:34(8:57/m) 68cal 6.7/9.48mph
10) 0.04m - 23(9:14/m) 4cal 6.49/6.97mph
11) 0.62m - 3:55(6:18/m) 70cal 9.52/11mph
12) 0.62m - 5:24(8:41/m) 70cal 6.91/10.81mph
13) 0.62m - 5:06(8:12/m) 70cal 7.32/7.51mph
14) 0.34m - 2:59(8:46/m) 39cal 6.84/7.43mph
===
1) 0.62m - 5:04(8:09/m) 69cal 7.36/7.66mph
2) 0.62m - 4:58(7:59/m) 71cal 7.52/7.7mph
3) 0.62m - 4:56(7:56/m) 72cal 7.56/8.08mph
4) 0.33m - 2:43(8:17/m) 36cal 7.24/7.45mph
5) 0.62m - 3:53(6:15/m) 69cal 9.59/10.65mph
6) 0.62m - 5:33(8:55/m) 69cal 6.72/9.56mph
7) 0.03m - 19(9:34/m) 3cal 6.27/7.06mph
8) 0.62m - 3:48(6:07/m) 71cal 9.8/10.94mph
9) 0.62m - 5:34(8:57/m) 68cal 6.7/9.48mph
10) 0.04m - 23(9:14/m) 4cal 6.49/6.97mph
11) 0.62m - 3:55(6:18/m) 70cal 9.52/11mph
12) 0.62m - 5:24(8:41/m) 70cal 6.91/10.81mph
13) 0.62m - 5:06(8:12/m) 70cal 7.32/7.51mph
14) 0.34m - 2:59(8:46/m) 39cal 6.84/7.43mph
5:04 4:58 4:56 2:43 3:53 5:33 19 3:48 5:34 23 3:55 5:24 5:06 2:59
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 32 | 32 | 8:39 | 174 172-176 | 1/0 |
0.13 | 1:01 | 29 | 7:36 | 172 170-172 | 0/3 |
0.19 | 1:30 | 29 | 7:42 | 174 172-174 | 0/1 |
0.25 | 1:59 | 29 | 7:47 | 172 170-174 | 0/2 |
0.31 | 2:32 | 33 | 8:44 | 169 160-174 | 1/0 |
0.38 | 3:03 | 31 | 8:18 | 177 176-178 | 3/0 |
0.44 | 3:34 | 31 | 8:13 | 177 174-178 | 5/0 |
0.50 | 4:05 | 31 | 8:20 | 176 172-178 | 1/0 |
0.56 | 4:35 | 30 | 8:01 | 175 172-178 | 1/1 |
0.63 | 5:05 | 30 | 8:05 | 175 172-180 | 3/0 |
0.69 | 5:36 | 31 | 8:08 | 176 174-178 | 0/0 |
0.75 | 6:06 | 30 | 8:02 | 176 174-178 | 2/0 |
0.81 | 6:36 | 30 | 8:05 | 177 174-178 | 0/1 |
0.88 | 7:06 | 30 | 8:00 | 177 176-178 | 1/0 |
0.94 | 7:37 | 30 | 8:04 | 179 176-182 | 0/0 |
1.00 | 8:06 | 29 | 7:51 | 182 178-184 | 1/0 |
1.06 | 8:35 | 29 | 7:50 | 182 182-182 | 2/0 |
1.13 | 9:05 | 30 | 8:00 | 180 178-182 | 3/0 |
1.19 | 9:35 | 30 | 8:01 | 179 176-182 | 3/0 |
1.25 | 10:05 | 29 | 7:46 | 174 174-176 | 0/1 |
1.31 | 10:33 | 28 | 7:32 | 176 174-180 | 0/1 |
1.38 | 11:01 | 28 | 7:30 | 180 178-180 | 0/2 |
1.44 | 11:29 | 28 | 7:33 | 176 174-178 | 0/3 |
1.50 | 11:58 | 28 | 7:33 | 182 180-186 | 0/1 |
1.56 | 12:29 | 31 | 8:18 | 177 164-184 | 2/0 |
1.63 | 13:00 | 31 | 8:17 | 178 178-180 | 2/0 |
1.69 | 13:31 | 31 | 8:20 | 181 178-182 | 1/0 |
1.75 | 14:03 | 32 | 8:40 | 177 176-180 | 1/1 |
1.81 | 14:32 | 29 | 7:40 | 180 180-180 | 1/1 |
1.88 | 15:03 | 31 | 8:11 | 179 178-180 | 0/1 |
1.94 | 15:34 | 31 | 8:11 | 178 178-178 | 0/2 |
2.00 | 16:05 | 31 | 8:18 | 178 176-178 | 0/1 |
2.06 | 16:36 | 31 | 8:15 | 177 176-178 | 0/2 |
2.13 | 17:06 | 30 | 8:04 | 178 176-182 | 0/1 |
2.19 | 17:36 | 30 | 7:54 | 178 176-180 | 0/1 |
2.25 | 18:01 | 26 | 6:48 | 198 196-198 | 1/1 |
2.31 | 18:24 | 23 | 6:02 | 194 192-196 | 1/0 |
2.38 | 18:47 | 23 | 6:15 | 191 190-194 | 2/0 |
2.44 | 19:10 | 23 | 6:10 | 191 190-192 | 1/0 |
2.50 | 19:36 | 26 | 6:51 | 188 186-190 | 1/0 |
2.56 | 19:59 | 24 | 6:18 | 190 188-192 | 0/1 |
2.63 | 20:23 | 23 | 6:09 | 188 186-190 | 0/1 |
2.69 | 20:46 | 24 | 6:23 | 185 182-186 | 0/1 |
2.75 | 21:10 | 23 | 6:10 | 187 186-188 | 0/0 |
2.81 | 21:33 | 24 | 6:20 | 186 184-188 | 0/1 |
2.88 | 22:12 | 38 | 10:16 | 167 162-172 | 1/0 |
2.94 | 22:46 | 34 | 9:08 | 175 174-176 | 1/0 |
3.00 | 23:20 | 34 | 9:01 | 175 174-176 | 0/1 |
3.06 | 23:53 | 33 | 8:48 | 176 174-178 | 1/0 |
3.13 | 24:26 | 34 | 8:57 | 175 174-176 | 1/1 |
3.19 | 25:00 | 33 | 8:55 | 173 168-174 | 0/1 |
3.25 | 25:33 | 33 | 8:46 | 174 174-176 | 0/1 |
3.31 | 26:05 | 33 | 8:44 | 175 174-176 | 0/1 |
3.38 | 26:37 | 31 | 8:20 | 176 174-176 | 0/2 |
3.44 | 27:08 | 31 | 8:20 | 176 174-178 | 0/0 |
3.50 | 27:35 | 28 | 7:21 | 182 172-194 | 1/0 |
3.56 | 27:58 | 22 | 5:54 | 194 192-196 | 1/0 |
3.63 | 28:20 | 22 | 5:55 | 194 194-196 | 1/0 |
3.69 | 28:42 | 22 | 5:52 | 191 188-194 | 1/0 |
3.75 | 29:05 | 23 | 6:12 | 190 188-190 | 1/0 |
3.81 | 29:30 | 25 | 6:34 | 188 188-190 | 1/0 |
3.88 | 29:53 | 23 | 6:09 | 188 186-190 | 1/1 |
3.94 | 30:16 | 23 | 6:14 | 188 186-188 | 0/0 |
4.00 | 30:40 | 24 | 6:18 | 186 186-188 | 0/0 |
4.06 | 31:03 | 23 | 6:15 | 186 184-188 | 0/0 |
4.13 | 31:39 | 36 | 9:32 | 168 138-184 | 0/1 |
4.19 | 32:14 | 35 | 9:19 | 171 168-172 | 2/0 |
4.25 | 32:48 | 35 | 9:14 | 174 172-176 | 1/0 |
4.31 | 33:22 | 34 | 8:58 | 176 174-178 | 1/1 |
4.38 | 33:54 | 32 | 8:38 | 176 174-178 | 0/0 |
4.44 | 34:27 | 33 | 8:44 | 174 172-176 | 1/1 |
4.50 | 34:58 | 31 | 8:17 | 176 174-180 | 0/1 |
4.56 | 35:30 | 32 | 8:29 | 176 176-178 | 0/1 |
4.62 | 36:03 | 33 | 8:47 | 176 174-178 | 0/3 |
4.69 | 36:35 | 32 | 8:34 | 176 174-176 | 0/1 |
4.75 | 37:08 | 33 | 8:53 | 174 172-176 | 1/1 |
4.81 | 37:33 | 24 | 6:31 | 183 166-190 | 1/0 |
4.87 | 37:56 | 23 | 6:08 | 190 188-190 | 1/0 |
4.94 | 38:20 | 24 | 6:32 | 188 186-190 | 2/0 |
5.00 | 38:45 | 25 | 6:41 | 187 186-188 | 1/0 |
5.06 | 39:11 | 26 | 6:50 | 188 186-190 | 1/0 |
5.12 | 39:36 | 25 | 6:45 | 186 184-188 | 0/0 |
5.19 | 40:01 | 25 | 6:32 | 187 186-188 | 0/1 |
5.25 | 40:23 | 22 | 5:58 | 190 188-192 | 0/1 |
5.31 | 40:45 | 21 | 5:41 | 195 194-196 | 0/0 |
5.38 | 41:06 | 21 | 5:37 | 194 192-198 | 0/1 |
5.44 | 41:42 | 37 | 9:49 | 169 154-190 | 1/1 |
5.50 | 42:13 | 30 | 8:08 | 176 172-180 | 0/2 |
5.56 | 42:45 | 32 | 8:35 | 177 176-178 | 3/0 |
5.63 | 43:17 | 32 | 8:29 | 178 176-180 | 3/0 |
5.69 | 43:48 | 31 | 8:13 | 176 174-178 | 1/0 |
5.75 | 44:22 | 34 | 9:04 | 175 174-176 | 3/0 |
5.81 | 44:56 | 34 | 9:00 | 175 174-176 | 1/1 |
5.88 | 45:27 | 32 | 8:31 | 175 174-178 | 0/4 |
5.94 | 45:59 | 32 | 8:33 | 180 176-184 | 0/2 |
6.00 | 46:31 | 32 | 8:29 | 180 178-182 | 0/2 |
6.06 | 47:03 | 32 | 8:30 | 180 180-180 | 1/0 |
6.13 | 47:34 | 31 | 8:16 | 179 178-180 | 0/1 |
6.19 | 48:05 | 31 | 8:21 | 181 180-182 | 1/1 |
6.25 | 48:37 | 31 | 8:19 | 177 176-178 | 0/0 |
6.31 | 49:07 | 30 | 8:02 | 177 176-178 | 0/2 |
6.38 | 49:37 | 30 | 8:01 | 178 176-180 | 0/0 |
6.44 | 50:07 | 30 | 8:07 | 176 172-178 | 0/2 |
6.50 | 50:38 | 31 | 8:08 | 180 178-182 | 0/2 |
6.56 | 51:08 | 30 | 8:07 | 178 174-182 | 0/2 |
6.63 | 51:39 | 31 | 8:11 | 176 174-176 | 0/3 |
6.69 | 52:10 | 31 | 8:21 | 177 174-178 | 0/3 |
6.75 | 52:42 | 32 | 8:36 | 177 176-178 | 0/1 |
6.81 | 53:15 | 32 | 8:37 | 176 174-178 | 1/0 |
6.88 | 53:48 | 33 | 8:49 | 174 172-176 | 2/0 |
6.94 | 54:22 | 34 | 9:09 | 170 168-172 | 2/0 |
6.96 | 54:34 | 12 | 10:25 | 169 168-170 | 1/0 |
Elevation
Asc 112m,
Range 31m, Flat prediction 54:00
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
18 1.7% | 8:00 |
14 3.0% | 8:36 |
13 2.6% | 8:18 |
See your biggest climbs |
Cadence
179 (198 max)
Stride Length: 114cm
Run: 95.1%
Walk: 4.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:59 | 6:59 | 58.28 |
5km | 23:12 | 7:28 | 59.65 |
5M | 38:26 | 7:41 | 58.51 |
10km | 48:23 | 7:47 | 57.98 |
10M | 1:20:07 | 8:01 | 57.81 |
Half | 1:46:41 | 8:09 | 56.96 |
20M | 2:47:03 | 8:21 | 57.64 |
Mara | 3:42:25 | 8:29 | 57.73 |
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