Wed 27th Jul 2022 at 7:32pm by paulcook

Run > Intervals

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Time
59:55
Miles
6.77
Min/mi
8:51
Pacing
54%
WAVA
51.30
Stride(cm)
117
Cals
851
Cadence
156
Asc(m)
207
Surface
Road

Notes & Comments

Split Summary
===
1) 1.21m - 9:53(8:11/m) 82/91rpm 7.33/8.1mph
2) 0.03m - 11(5:56/m) 88/93rpm 10.1/10.4mph
3) 0.07m - 36(8:40/m) 80/93rpm 6.92/10.6mph
4) 0.03m - 11(6:12/m) 85/90rpm 9.69/9.1mph
5) 0.05m - 28(8:30/m) 82/92rpm 7.06/9.1mph
6) 0.04m - 14(5:27/m) 88/95rpm 11.03/10.89mph
7) 0.06m - 36(9:09/m) 82/98rpm 6.55/10.92mph
8) 0.04m - 14(5:13/m) 88/98rpm 11.5/11.9mph
9) 0.29m - 2:42(9:26/m) 81/97rpm 6.36/11.83mph
10) 0.02m - 1:00(43:36/m) 51/82rpm 1.38/6.26mph
11) 0.26m - 1:23(5:24/m) 93/99rpm 11.1/12.1mph
12) 0.13m - 2:00(15:18/m) 62/89rpm 3.92/9.62mph
13) 0.25m - 1:20(5:24/m) 88/101rpm 11.12/12.44mph
14) 0.14m - 2:01(14:40/m) 64/95rpm 4.09/10.6mph
15) 0.25m - 1:22(5:28/m) 89/101rpm 10.99/12.01mph
16) 0.14m - 2:01(14:40/m) 63/91rpm 4.09/10.69mph
17) 0.25m - 1:21(5:22/m) 89/101rpm 11.18/12.15mph
18) 0.13m - 2:04(15:33/m) 63/93rpm 3.86/10.09mph
19) 0.25m - 1:28(5:47/m) 91/101rpm 10.37/11.92mph
20) 0.2m - 2:51(14:09/m) 63/95rpm 4.24/10mph
21) 0.25m - 1:26(5:46/m) 92/101rpm 10.4/12.15mph
22) 0.24m - 4:01(16:31/m) 60/91rpm 3.63/10.16mph
23) 0.5m - 2:53(5:44/m) 92/100rpm 10.47/12.26mph
24) 0.05m - 2:03(44:45/m) 46/96rpm 1.34/10.18mph
25) 0.5m - 2:54(5:47/m) 91/100rpm 10.39/11.74mph
26) 0.05m - 58(19:41/m) 55/96rpm 3.05/10.54mph
27) 1.32m - 11:39(8:50/m) 82/91rpm 6.79/7.38mph

9:53 11 36 11 28 14 36 14 2:42 1:00 1:23 2:00 1:20 2:01 1:22 2:01 1:21 2:04 1:28 2:51 1:26 4:01 2:53 2:03 2:54 58 11:39

Pace

30%

24%

11%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	30	30	8:04	160 136-176	0/5
0.13	1:00	29	7:52	165 160-176	2/3
0.19	1:34	34	9:12	163 160-174	4/3
0.25	2:04	30	8:04	165 160-182	4/4
0.31	2:34	30	7:58	164 156-178	0/4
0.38	3:03	28	7:36	167 160-178	1/1
0.44	3:32	30	7:53	166 158-172	2/1
0.50	4:03	31	8:15	166 160-178	2/0
0.56	4:32	29	7:42	164 156-180	3/4
0.63	5:01	29	7:47	165 164-178	1/2
0.69	5:32	30	8:07	164 156-176	2/1
0.75	6:01	29	7:46	166 160-178	0/0
0.81	6:29	28	7:34	166 162-182	2/2
0.88	6:59	29	7:51	166 162-178	1/1
0.94	7:27	29	7:38	166 162-180	0/0
1.00	7:57	30	7:53	165 158-180	6/0
1.06	8:32	35	9:25	161 152-178	1/1
1.13	9:04	32	8:26	162 156-176	0/6
1.19	9:42	38	10:15	162 154-174	4/4
1.25	10:06	24	6:27	168 156-186	1/1
1.31	10:40	34	9:03	159 148-172	0/0
1.38	11:09	29	7:37	166 156-184	1/0
1.44	11:33	24	6:23	171 162-190	2/3
1.50	12:07	34	9:01	163 150-196	2/1
1.56	12:29	22	5:56	177 160-196	0/1
1.63	13:05	36	9:43	160 154-178	2/1
1.69	13:41	36	9:29	160 152-172	0/1
1.75	14:15	34	9:07	162 158-172	0/0
1.81	14:53	38	10:06	161 154-174	0/0
1.88	16:11	1:18	20:42	116 74-172	1/0
1.94	16:30	19	5:07	186 180-198	2/5
2.00	16:50	20	5:28	185 180-198	2/2
2.06	17:10	20	5:16	189 182-198	2/1
2.13	17:38	28	7:33	172 122-194	3/1
2.19	18:33	55	14:36	122 100-164	1/1
2.25	19:31	58	15:23	120 84-164	2/1
2.31	19:50	19	4:59	162 102-192	0/3
2.38	20:10	20	5:21	186 178-198	4/4
2.44	20:30	20	5:19	186 182-202	1/1
2.50	20:56	26	6:56	181 158-198	3/0
2.56	21:48	53	14:06	126 98-166	0/0
2.63	22:44	55	14:45	129 90-172	1/1
2.69	23:08	24	6:25	143 88-202	0/1
2.75	23:28	20	5:16	187 182-198	3/4
2.81	23:48	20	5:25	183 178-194	2/2
2.88	24:10	22	5:47	185 180-202	2/0
2.94	25:01	52	13:46	131 96-182	1/0
3.00	25:46	44	11:50	140 58-174	1/1
3.06	26:26	40	10:47	115 92-198	0/1
3.13	26:46	20	5:17	187 184-202	3/5
3.19	27:06	20	5:16	183 176-196	2/2
3.25	27:27	21	5:43	185 180-196	1/0
3.31	28:18	51	13:35	123 96-186	3/1
3.38	28:56	38	10:16	160 152-170	1/1
3.44	29:48	52	13:45	122 64-202	2/3
3.50	30:09	21	5:37	186 178-200	8/3
3.56	30:31	22	5:57	185 182-200	3/3
3.63	30:55	24	6:17	182 178-196	3/2
3.69	31:40	45	12:05	132 96-184	1/7
3.75	32:23	42	11:17	139 96-168	11/9
3.81	32:56	33	8:52	166 162-170	5/4
3.88	34:02	1:06	17:30	102 74-184	10/9
3.94	34:23	21	5:43	187 182-202	7/10
4.00	34:45	22	5:46	184 182-188	8/3
4.06	35:08	23	6:09	185 176-202	3/4
4.13	35:39	31	8:15	162 100-198	6/2
4.19	36:35	56	15:02	116 98-170	3/9
4.25	37:10	35	9:19	162 158-178	11/13
4.31	38:07	58	15:21	117 90-168	3/1
4.38	39:33	1:26	22:52	105 74-186	7/10
4.44	39:54	21	5:34	184 176-196	2/4
4.50	40:16	21	5:43	182 176-196	3/1
4.56	40:36	20	5:23	184 176-200	2/5
4.62	40:58	22	5:51	182 180-186	6/0
4.69	41:19	22	5:49	183 178-196	3/5
4.75	41:41	22	5:48	184 182-186	7/10
4.81	42:04	22	5:57	183 176-192	8/8
4.87	42:52	49	13:00	132 76-192	4/4
4.94	44:32	1:40	26:38	99 72-198	4/2
5.00	44:53	21	5:41	183 176-200	5/4
5.06	45:16	22	5:53	181 178-194	6/4
5.12	45:38	22	5:52	181 176-184	3/4
5.19	46:00	22	5:59	180 174-188	8/7
5.25	46:23	23	6:10	182 176-192	14/14
5.31	46:46	22	6:00	183 176-194	19/19
5.38	47:08	23	6:04	185 180-200	9/16
5.44	47:58	50	13:21	119 90-192	11/4
5.50	48:41	43	11:27	135 92-174	13/12
5.56	49:13	32	8:27	164 160-176	14/17
5.63	49:44	31	8:09	165 162-176	13/14
5.69	50:16	32	8:36	164 156-174	9/9
5.75	50:48	32	8:28	163 158-176	15/14
5.81	51:20	33	8:46	165 160-180	10/11
5.88	52:00	39	10:26	162 152-172	12/10
5.94	52:32	32	8:36	164 158-176	8/10
6.00	53:12	40	10:40	162 152-166	8/11
6.06	53:45	33	8:44	165 160-176	6/7
6.13	54:18	34	9:02	164 160-176	6/9
6.19	54:50	32	8:25	165 160-176	8/9
6.25	55:20	30	7:58	166 162-176	11/5
6.31	55:50	30	8:03	168 158-182	12/14
6.38	56:22	32	8:26	167 162-176	10/9
6.44	56:54	32	8:34	166 160-174	5/5
6.50	57:26	32	8:31	165 154-178	7/8
6.56	57:58	33	8:45	165 160-180	12/17
6.63	58:35	37	9:44	166 158-172	18/11
6.69	59:06	31	8:20	167 160-178	9/11
6.75	59:40	34	9:06	169 160-182	16/13
6.77	59:54	14	11:07	167 162-172	2/5

Elevation

Asc 207m, Range 21m, Flat prediction 59:55

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

156 (202 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.2	169	6.2	46:51	7:32
Walk	19.3	97	0.6	11:32	20:53
Still	2.5	-	-	1:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:19	5:18	59.71%	More
800m	2:50	5:42	64.24%	More
1km	4:30	7:14	52.92%	More
Mile	7:32	7:32	54.08%	More
5k	26:14	8:27	52.76%	More
5 miles	44:00	8:48	51.10%	More
10k	55:00	8:51	51.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	51.63
5km	26:14	8:27	52.75
5M	43:27	8:41	51.75
10km	54:43	8:48	51.27
10M	1:30:36	9:04	51.12
Half	2:00:37	9:12	50.38
20M	3:08:54	9:27	50.98
Mara	4:11:29	9:36	51.06

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