Tue 19th Jan 2021 at 5:00pm by ChristianPoulton

Run > Intervals
  • Time
    31:15
  • Miles
    3.38
  • Min/mi
    9:15
  • Pacing
    62%
  • WAVA
    52.71
  • Stride(cm)
    106
  • Cals
    365
  • Cadence
    164
  • Surface
    Road

Notes & Comments

2 x 10 x 1min off 30secs recovery. 2 mins between sets.
With Vi Chu

Split Summary
===
1) 0.17m - 1:04(6:22/m) 19cal 9.42/11.15mph
2) 0.01m - 27(45:59/m) 1cal 1.3/9.02mph
3) 0.14m - 1:02(7:19/m) 15cal 8.19/9.1mph
4) 0.01m - 27(41:31/m) 1cal 1.45/8.93mph
5) 0.16m - 1:02(6:21/m) 19cal 9.44/11.98mph
6) 0.02m - 28(28:23/m) 1cal 2.11/10.5mph
7) 0.15m - 1:02(6:54/m) 16cal 8.69/9.54mph
8) 0.02m - 28(28:09/m) 1cal 2.13/9.04mph
9) 0.16m - 1:04(6:49/m) 18cal 8.81/10.44mph
10) 0.02m - 27(20:41/m) 2cal 2.9/10mph
11) 0.14m - 1:02(7:31/m) 15cal 7.98/8.7mph
12) 0.02m - 28(30:33/m) 1cal 1.96/8.62mph
13) 0.15m - 1:02(6:46/m) 18cal 8.86/11.15mph
14) 0.02m - 28(23:48/m) 2cal 2.52/8.62mph
15) 0.14m - 1:02(7:10/m) 16cal 8.38/9.52mph
16) 0.01m - 29(35:50/m) 1cal 1.67/8.64mph
17) 0.15m - 1:03(6:49/m) 17cal 8.81/10.37mph
18) 0.02m - 27(26:28/m) 2cal 2.27/8.64mph
19) 0.16m - 1:09(7:19/m) 16cal 8.2/9.08mph
20) 0.03m - 1:59(1:16:10/m) 2cal 0.79/9.06mph
21) 0.16m - 1:02(6:20/m) 19cal 9.47/11.54mph
22) 0.02m - 27(24:18/m) 2cal 2.47/9.12mph
23) 0.15m - 1:02(6:57/m) 16cal 8.64/9.46mph
24) 0.01m - 28(34:49/m) 1cal 1.72/9.12mph
25) 0.17m - 1:04(6:21/m) 18cal 9.44/10.56mph
26) 0.02m - 27(29:00/m) 1cal 2.07/9.5mph
27) 0.14m - 1:02(7:15/m) 17cal 8.28/10.81mph
28) 0.02m - 28(27:32/m) 1cal 2.18/8.68mph
29) 0.15m - 1:03(6:48/m) 18cal 8.81/10.85mph
30) 0.02m - 26(19:26/m) 2cal 3.09/8.93mph
31) 0.14m - 1:03(7:33/m) 15cal 7.95/9.66mph
32) 0.02m - 27(28:36/m) 1cal 2.1/8.93mph
33) 0.16m - 1:04(6:42/m) 18cal 8.97/10.06mph
34) 0.02m - 27(24:23/m) 1cal 2.46/8.81mph
35) 0.14m - 1:02(7:26/m) 15cal 8.08/8.72mph
36) 0.02m - 28(24:59/m) 2cal 2.4/8.75mph
37) 0.16m - 1:02(6:35/m) 17cal 9.12/10.75mph
38) 0.02m - 28(25:58/m) 1cal 2.31/9.35mph
39) 0.15m - 55(6:10/m) 16cal 9.72/11.52mph
40) 0.01m - 12(20:06/m) 1cal 2.99/10.98mph
1:04 27 1:02 27 1:02 28 1:02 28 1:04 27 1:02 28 1:02 28 1:02 29 1:03 27 1:09 1:59 1:02 27 1:02 28 1:04 27 1:02 28 1:03 26 1:03 27 1:04 27 1:02 28 1:02 28 55 12

Pace

47% 9% 9% 28% 4% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.06 21 21 5:44 175 174-176
0.13 46 25 6:34 170 166-174
0.19 1:38 52 13:58 167 166-170
0.25 2:05 26 6:57 168 166-172
0.31 2:31 26 6:59 165 162-168
0.38 3:15 44 11:50 153 118-172
0.44 3:40 24 6:32 168 166-172
0.50 4:24 45 11:54 167 166-168
0.56 4:53 29 7:39 171 168-174
0.63 5:17 25 6:33 166 162-168
0.69 6:05 47 12:36 157 118-174
0.75 6:27 23 6:03 166 164-170
0.81 6:55 27 7:17 163 162-166
0.88 7:41 46 12:15 165 162-168
0.94 8:09 29 7:39 167 164-174
1.00 8:54 45 11:55 155 118-164
1.06 9:21 27 7:19 168 166-170
1.13 9:47 26 6:55 164 162-166
1.19 10:34 47 12:29 149 92-178
1.25 11:00 26 6:53 168 164-172
1.31 11:27 27 7:13 163 162-164
1.38 12:11 44 11:46 166 162-170
1.44 12:41 30 8:04 164 164-164
1.50 13:27 46 12:11 162 162-162
1.56 13:57 30 8:01 167 164-170
1.63 14:22 25 6:35 164 162-168
1.69 16:18 1:56 30:55 153 118-162
1.75 16:58 40 10:35 172 170-174
1.81 17:24 27 7:05 166 164-168
1.88 18:08 44 11:48 166 164-172
1.94 18:36 28 7:22 169 168-170
2.00 19:01 25 6:43 165 162-174
2.06 19:47 46 12:15 165 162-172
2.13 20:13 26 6:52 164 162-168
2.19 20:36 24 6:16 164 160-166
2.25 21:23 47 12:28 168 162-174
2.31 21:49 26 6:53 167 166-170
2.38 22:33 44 11:45 164 160-174
2.44 23:01 28 7:32 166 162-170
2.50 23:27 25 6:48 164 162-166
2.56 24:11 45 11:55 143 118-178
2.63 24:41 30 8:00 166 164-168
2.69 25:07 26 6:54 162 162-164
2.75 25:50 43 11:28 167 164-170
2.81 26:18 28 7:22 165 164-166
2.88 27:02 44 11:38 160 158-162
2.94 27:32 31 8:14 167 164-174
3.00 27:59 26 7:03 162 160-166
3.06 28:45 46 12:16 164 160-172
3.13 29:10 25 6:47 162 162-164
3.19 29:34 24 6:25 164 162-164
3.25 30:21 47 12:32 153 118-178
3.31 30:44 23 6:01 172 168-174
3.37 31:14 30 8:09 170 166-172

Cadence

164 (178 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.9 166 3.3 28:43 8:45
Walk 8.1 115 0.1 2:31 27:48

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:40 44.50% More
800m 3:56 7:56 50.87% More
1km 5:09 8:17 50.72% More
Mile 8:29 8:29 52.24% More
5k 28:53 9:18 52.24% More

Predictions

Dist Time Per Mile WAVA
1M 8:36 8:36 51.53
5km 28:35 9:12 52.79
5M 47:20 9:28 51.98
10km 59:35 9:35 51.60
10M 1:38:40 9:52 51.55
Half 2:11:22 10:02 50.86
20M 3:25:44 10:17 51.46
Mara 4:33:54 10:27 51.54
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