Fri 3rd Sep 2021 at 5:28pm by BecsX
Run > Intervals
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Time
41:47
-
Miles 5.19
-
Min/mi 8:03
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Pacing
78%
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WAVA
61.35
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Stride(cm)
114
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Cals
481
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Cadence
176
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Asc(m)
269
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Hillscore
20
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Surface
Road
Notes & Comments
8 x 2 minutes effort; 2 minutes easy
Split Summary
===
1) 1m - 8:47(8:47/m) 97cal 6.83/7.14mph
2) 0.13m - 1:14(9:14/m) 13cal 6.49/6.91mph
3) 0.26m - 1:59(7:42/m) 22cal 7.8/7.16mph
4) 0.22m - 2:00(9:07/m) 20cal 6.58/7.16mph
5) 0.27m - 2:00(7:19/m) 22cal 8.21/7.62mph
6) 0.24m - 2:00(8:29/m) 23cal 7.07/7.58mph
7) 0.27m - 2:00(7:21/m) 26cal 8.16/8.58mph
8) 0.23m - 1:58(8:32/m) 21cal 7.03/8.39mph
9) 0.29m - 2:03(6:58/m) 27cal 8.62/8.91mph
10) 0.24m - 1:59(8:20/m) 24cal 7.19/8.95mph
11) 0.27m - 2:01(7:24/m) 27cal 8.12/9.12mph
12) 0.22m - 1:58(8:56/m) 20cal 6.72/6.97mph
13) 0.28m - 2:00(7:14/m) 27cal 8.29/8.77mph
14) 0.22m - 2:00(8:57/m) 21cal 6.7/8.31mph
15) 0.26m - 1:59(7:42/m) 24cal 7.79/9.12mph
16) 0.23m - 1:59(8:39/m) 21cal 6.93/8.43mph
17) 0.28m - 2:02(7:10/m) 27cal 8.37/8.68mph
18) 0.19m - 1:47(9:08/m) 19cal 6.57/8.37mph
Split Summary
===
1) 1m - 8:47(8:47/m) 97cal 6.83/7.14mph
2) 0.13m - 1:14(9:14/m) 13cal 6.49/6.91mph
3) 0.26m - 1:59(7:42/m) 22cal 7.8/7.16mph
4) 0.22m - 2:00(9:07/m) 20cal 6.58/7.16mph
5) 0.27m - 2:00(7:19/m) 22cal 8.21/7.62mph
6) 0.24m - 2:00(8:29/m) 23cal 7.07/7.58mph
7) 0.27m - 2:00(7:21/m) 26cal 8.16/8.58mph
8) 0.23m - 1:58(8:32/m) 21cal 7.03/8.39mph
9) 0.29m - 2:03(6:58/m) 27cal 8.62/8.91mph
10) 0.24m - 1:59(8:20/m) 24cal 7.19/8.95mph
11) 0.27m - 2:01(7:24/m) 27cal 8.12/9.12mph
12) 0.22m - 1:58(8:56/m) 20cal 6.72/6.97mph
13) 0.28m - 2:00(7:14/m) 27cal 8.29/8.77mph
14) 0.22m - 2:00(8:57/m) 21cal 6.7/8.31mph
15) 0.26m - 1:59(7:42/m) 24cal 7.79/9.12mph
16) 0.23m - 1:59(8:39/m) 21cal 6.93/8.43mph
17) 0.28m - 2:02(7:10/m) 27cal 8.37/8.68mph
18) 0.19m - 1:47(9:08/m) 19cal 6.57/8.37mph
8:47 1:14 1:59 2:00 2:00 2:00 2:00 1:58 2:03 1:59 2:01 1:58 2:00 2:00 1:59 1:59 2:02 1:47
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 38 | 38 | 10:09 | 172 170-174 | 0/0 |
0.13 | 1:12 | 34 | 9:04 | 173 172-174 | 0/0 |
0.19 | 1:45 | 33 | 8:53 | 173 172-174 | 0/0 |
0.25 | 2:19 | 34 | 8:58 | 173 172-174 | 0/0 |
0.31 | 2:51 | 32 | 8:39 | 179 176-182 | 0/0 |
0.38 | 3:24 | 32 | 8:33 | 176 174-178 | 0/0 |
0.44 | 3:56 | 32 | 8:35 | 178 174-182 | 0/0 |
0.50 | 4:28 | 33 | 8:44 | 174 172-176 | 0/0 |
0.56 | 5:01 | 33 | 8:45 | 174 174-174 | 0/0 |
0.63 | 5:34 | 33 | 8:42 | 174 174-174 | 0/0 |
0.69 | 6:07 | 33 | 8:43 | 175 174-176 | 83/0 |
0.75 | 6:38 | 31 | 8:20 | 174 174-174 | 0/4 |
0.81 | 7:09 | 31 | 8:21 | 175 174-176 | 1/1 |
0.88 | 7:41 | 32 | 8:28 | 174 168-178 | 0/1 |
0.94 | 8:13 | 32 | 8:35 | 170 162-178 | 0/0 |
1.00 | 8:47 | 34 | 8:57 | 167 162-176 | 3/1 |
1.06 | 9:22 | 35 | 9:26 | 174 170-176 | 14/0 |
1.13 | 9:55 | 33 | 8:43 | 173 170-174 | 3/0 |
1.19 | 10:25 | 30 | 8:08 | 179 174-180 | 7/0 |
1.25 | 10:56 | 31 | 8:17 | 181 178-184 | 3/0 |
1.31 | 11:21 | 25 | 6:40 | 180 180-180 | 0/7 |
1.38 | 11:50 | 29 | 7:37 | 180 178-182 | 7/14 |
1.44 | 12:22 | 32 | 8:29 | 173 168-180 | 13/12 |
1.50 | 12:58 | 36 | 9:39 | 170 166-172 | 0/1 |
1.56 | 13:33 | 35 | 9:26 | 174 172-176 | 5/4 |
1.63 | 14:04 | 31 | 8:14 | 174 172-174 | 15/0 |
1.69 | 14:37 | 33 | 8:44 | 180 180-180 | 8/21 |
1.75 | 15:06 | 29 | 7:48 | 182 180-184 | 0/8 |
1.81 | 15:27 | 21 | 5:34 | 182 180-184 | 5/2 |
1.88 | 15:56 | 29 | 7:40 | 185 184-186 | 0/9 |
1.94 | 16:23 | 27 | 7:10 | 179 174-188 | 8/5 |
2.00 | 16:54 | 31 | 8:19 | 172 170-174 | 3/5 |
2.06 | 17:27 | 33 | 8:54 | 170 166-174 | 4/12 |
2.13 | 18:01 | 34 | 9:08 | 168 166-170 | 3/4 |
2.19 | 18:31 | 29 | 7:51 | 178 176-180 | 5/0 |
2.25 | 18:58 | 27 | 7:07 | 186 184-188 | 9/0 |
2.31 | 19:24 | 27 | 7:06 | 180 178-182 | 3/2 |
2.38 | 19:52 | 27 | 7:18 | 179 176-180 | 13/0 |
2.44 | 20:35 | 43 +13 | 11:29 | 164 120-176 | 3/5 |
2.50 | 21:06 | 32 | 8:30 | 173 172-174 | 3/5 |
2.56 | 21:42 | 36 +4 | 9:32 | 173 170-174 | 0/7 |
2.63 | 22:16 | 33 | 8:56 | 173 172-176 | 0/11 |
2.69 | 22:42 | 26 | 7:02 | 182 172-186 | 1/2 |
2.75 | 23:08 | 26 | 6:51 | 186 184-188 | 0/8 |
2.81 | 23:35 | 27 | 7:15 | 184 182-186 | 1/1 |
2.88 | 24:00 | 25 | 6:45 | 187 184-192 | 4/2 |
2.94 | 24:27 | 27 | 7:04 | 183 174-186 | 3/0 |
3.00 | 24:59 | 32 | 8:28 | 174 172-174 | 6/1 |
3.06 | 25:29 | 30 | 8:04 | 173 172-174 | 0/11 |
3.13 | 26:00 | 31 | 8:14 | 172 172-172 | 8/3 |
3.19 | 26:30 | 30 | 8:07 | 175 170-182 | 11/1 |
3.25 | 26:58 | 28 | 7:28 | 181 180-182 | 0/6 |
3.31 | 27:26 | 28 | 7:22 | 180 180-180 | 7/3 |
3.38 | 27:54 | 28 | 7:31 | 179 178-180 | 4/15 |
3.44 | 28:50 | 56 +28 | 14:58 | 177 170-180 | 3/2 |
3.50 | 29:23 | 33 | 8:53 | 171 170-172 | 2/4 |
3.56 | 29:57 | 33 | 8:50 | 172 172-172 | 5/5 |
3.63 | 30:36 | 40 +6 | 10:33 | 167 150-172 | 7/0 |
3.69 | 31:07 | 30 | 8:06 | 175 170-184 | 5/0 |
3.75 | 31:47 | 41 +15 | 10:49 | 181 178-182 | 4/2 |
3.81 | 32:16 | 29 | 7:41 | 184 182-186 | 2/1 |
3.88 | 32:43 | 27 | 7:16 | 184 182-186 | 6/13 |
3.94 | 33:37 | 54 +23 | 14:26 | 180 172-184 | 0/14 |
4.00 | 34:11 | 34 | 9:06 | 173 172-174 | 9/1 |
4.06 | 34:42 | 30 | 8:05 | 172 172-174 | 3/1 |
4.13 | 35:15 | 33 | 8:46 | 172 170-172 | 5/3 |
4.19 | 35:47 | 32 | 8:33 | 175 170-180 | 7/3 |
4.25 | 36:15 | 28 | 7:33 | 178 176-180 | 8/0 |
4.31 | 36:44 | 29 | 7:40 | 177 176-178 | 3/6 |
4.38 | 37:42 | 59 +29 | 15:39 | 170 120-186 | 0/3 |
4.44 | 38:30 | 47 +20 | 12:35 | 178 168-186 | 2/5 |
4.50 | 39:07 | 37 | 9:56 | 174 164-182 | 2/4 |
4.56 | 39:37 | 30 | 8:02 | 177 172-180 | 3/8 |
4.62 | 40:08 | 31 | 8:22 | 170 164-174 | 2/4 |
4.69 | 40:35 | 27 | 7:09 | 182 174-186 | 0/10 |
4.75 | 41:02 | 27 | 7:09 | 187 186-190 | 7/0 |
4.81 | 41:28 | 26 | 6:59 | 184 184-186 | 1/4 |
4.87 | 41:56 | 27 | 7:19 | 182 180-184 | 2/2 |
4.94 | 42:44 | 48 +20 | 12:49 | 181 174-184 | 9/1 |
5.00 | 43:17 | 34 | 8:59 | 173 170-176 | 15/2 |
5.06 | 43:54 | 36 | 9:40 | 170 168-174 | 2/3 |
5.12 | 44:24 | 30 | 9:26 | 167 166-168 | 2/2 |
Elevation
Asc 269m,
Range 117m, Flat prediction 41:34
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
36 6.8% | 8:10 |
25 16.4% | 7:22 |
23 17.9% | 9:18 |
21 14.4% | 9:41 |
20 13.6% | 8:12 |
17 8.3% | 8:30 |
See your biggest climbs |
Cadence
176 (250 max)
Stride Length: 114cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 95.0 | 176 | 5.1 | 42:06 | 8:28 |
Walk | 2.5 | 120 | 0 | 1:07 | 3:16:51 |
Pause | 2.6 | - | - | 1:11 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:18 | 7:18 | 59.34 |
5km | 24:15 | 7:48 | 62.42 |
5M | 40:10 | 8:02 | 61.43 |
10km | 50:34 | 8:08 | 61.07 |
10M | 1:23:44 | 8:22 | 60.59 |
Half | 1:51:29 | 8:31 | 59.35 |
20M | 2:54:35 | 8:44 | 59.46 |
Mara | 3:52:27 | 8:52 | 59.04 |
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