Mon 8th Aug 2022 at 7:25pm by paulcook

Run > Intervals

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Time
58:40
Miles
6.30
Min/mi
9:19
Pacing
62%
WAVA
48.48
Stride(cm)
110
Cals
795
Cadence
157
Asc(m)
221
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 1.11m - 9:17(8:21/m) 82/91rpm 7.19/7.92mph
2) 0.03m - 11(5:52/m) 86/91rpm 10.23/9.91mph
3) 0.06m - 31(9:09/m) 79/86rpm 6.56/9.98mph
4) 0.04m - 14(5:46/m) 86/92rpm 10.4/9.82mph
5) 0.08m - 52(11:20/m) 76/85rpm 5.29/9.84mph
6) 0.04m - 14(5:13/m) 88/92rpm 11.5/11.01mph
7) 0.21m - 1:56(9:20/m) 79/87rpm 6.42/10.8mph
8) 0.04m - 14(5:49/m) 84/95rpm 10.32/10.78mph
9) 0.35m - 3:18(9:17/m) 80/93rpm 6.46/10.67mph
10) 0.03m - 11(6:43/m) 72/85rpm 8.94/9.17mph
11) 0.46m - 4:19(9:25/m) 79/89rpm 6.37/9.15mph
12) 0.02m - 44(33:53/m) 50/75rpm 1.77/6.24mph
13) 0.25m - 1:30(5:59/m) 87/103rpm 10.03/11.21mph
14) 0.27m - 5:28(20:03/m) 64/91rpm 2.99/10.09mph
15) 0.25m - 1:31(6:04/m) 87/102rpm 9.89/12.57mph
16) 0.26m - 3:41(14:10/m) 63/96rpm 4.24/9.48mph
17) 0.25m - 1:29(5:56/m) 92/106rpm 10.1/12.26mph
18) 0.27m - 3:33(13:22/m) 70/97rpm 4.49/9.91mph
19) 0.25m - 1:28(5:51/m) 92/102rpm 10.27/11.25mph
20) 2.02m - 17:56(8:52/m) 81/94rpm 6.76/10.25mph

9:17 11 31 14 52 14 1:56 14 3:18 11 4:19 44 1:30 5:28 1:31 3:41 1:29 3:33 1:28 17:56

Pace

35%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:38	161 150-176	1/3
0.13	1:05	29	7:49	164 158-176	4/2
0.19	1:36	30	8:07	163 158-174	0/4
0.25	2:06	31	8:09	164 160-178	0/0
0.31	2:40	33	8:56	166 160-178	2/1
0.38	3:12	32	8:31	164 158-176	1/2
0.44	3:39	27	7:17	164 160-168	3/3
0.50	4:11	32	8:27	167 164-170	1/1
0.56	4:42	31	8:20	164 154-170	1/1
0.63	5:13	31	8:08	167 164-170	3/1
0.69	5:43	30	8:03	169 166-182	1/3
0.75	6:16	33	8:46	164 158-176	2/2
0.81	6:48	32	8:35	162 160-176	4/3
0.88	7:18	31	8:09	164 160-178	2/2
0.94	7:48	30	7:58	164 160-174	1/1
1.00	8:20	32	8:34	163 158-174	1/3
1.06	8:50	30	7:59	161 156-174	3/4
1.13	9:21	30	8:07	163 156-180	4/2
1.19	9:53	32	8:30	161 152-182	3/2
1.25	10:16	23	6:11	168 158-184	2/4
1.31	11:01	45	11:58	151 118-168	2/2
1.38	11:24	23	6:11	172 160-184	1/0
1.44	12:01	37	9:49	158 150-172	1/0
1.50	12:35	35	9:12	161 156-174	0/1
1.56	13:11	36	9:39	156 146-162	0/0
1.63	13:36	24	6:29	168 144-190	0/1
1.69	14:14	38	10:10	155 146-164	3/2
1.75	14:47	33	8:51	163 158-178	0/0
1.81	15:21	34	9:07	160 156-170	3/1
1.88	15:55	34	9:02	162 158-176	9/0
1.94	16:30	35	9:23	158 152-170	2/1
2.00	17:04	34	8:57	141 90-170	1/3
2.06	17:46	42	11:09	152 98-170	2/1
2.13	18:18	32	8:31	161 158-174	1/0
2.19	18:51	33	8:51	163 158-178	0/0
2.25	19:26	35	9:18	161 156-174	0/0
2.31	20:02	36	9:33	160 152-174	0/1
2.38	20:33	32	8:31	164 160-176	3/2
2.44	21:08	34	9:07	162 158-174	8/1
2.50	22:10	1:02	16:38	106 82-168	5/2
2.56	22:32	22	5:52	180 96-206	2/2
2.63	22:55	23	6:15	188 184-192	0/1
2.69	23:18	22	5:58	186 182-190	3/3
2.75	24:09	51	13:37	136 86-196	2/5
2.81	24:58	49	13:09	138 92-168	3/7
2.88	25:33	34	9:11	163 158-174	2/3
2.94	26:10	37	9:55	156 116-170	5/6
3.00	28:56	2:47	44:26	101 86-116	1/0
3.06	29:22	25	6:44	114 86-192	1/1
3.13	29:44	23	6:03	186 176-204	1/0
3.19	30:09	25	6:33	182 176-194	6/0
3.25	30:32	23	6:07	182 170-194	4/1
3.31	31:31	1:00	15:52	122 88-192	1/1
3.38	32:05	34	9:01	162 158-176	0/1
3.44	32:44	39	10:20	155 106-174	3/4
3.50	33:47	1:03	16:47	99 56-114	0/5
3.56	34:30	43	11:26	134 92-200	0/2
3.63	34:53	23	6:09	188 182-212	2/3
3.69	35:16	23	6:15	185 182-198	2/1
3.75	35:38	22	5:46	184 178-200	7/0
3.81	36:40	1:02	16:32	117 90-194	5/3
3.88	37:14	35	9:14	159 150-170	3/3
3.94	37:48	34	9:02	161 156-174	0/1
4.00	38:44	56	14:53	156 142-170	2/3
4.06	39:27	43	11:28	135 100-196	2/6
4.13	39:49	22	5:45	191 188-204	2/4
4.19	40:11	23	6:03	189 184-200	8/10
4.25	40:33	22	5:48	186 180-200	4/1
4.31	41:33	1:00	15:59	132 92-188	9/3
4.38	42:09	36	9:40	159 148-172	4/5
4.44	42:42	33	8:41	162 154-176	2/3
4.50	43:15	33	8:51	161 148-176	4/2
4.56	43:52	37	9:49	160 146-176	4/6
4.62	44:26	34	9:07	164 156-176	1/6
4.69	44:59	33	8:52	165 162-178	10/13
4.75	45:36	37	9:44	162 150-174	12/14
4.81	46:07	32	8:25	163 160-176	23/21
4.87	46:40	32	8:35	163 158-176	23/21
4.94	47:11	31	8:15	165 160-182	14/16
5.00	47:42	31	8:23	165 162-174	10/10
5.06	48:14	32	8:31	166 164-172	7/11
5.12	48:45	31	8:13	164 160-174	14/15
5.19	49:18	33	8:56	163 158-178	6/9
5.25	49:49	31	8:20	166 162-176	8/7
5.31	50:23	34	9:01	163 158-172	13/17
5.38	50:55	32	8:31	163 158-172	9/13
5.44	51:27	32	8:29	166 162-178	18/19
5.50	51:58	32	8:25	166 158-178	15/16
5.56	52:30	31	8:19	164 156-178	14/12
5.63	53:01	31	8:20	164 158-176	11/13
5.69	53:35	34	9:06	164 160-174	10/11
5.75	54:04	29	7:44	166 164-178	13/16
5.81	54:38	34	9:10	163 158-178	15/16
5.88	55:08	30	7:55	163 156-174	11/10
5.94	55:38	30	7:56	164 158-170	14/17
6.00	56:09	31	8:20	168 164-182	14/13
6.06	56:41	31	8:24	166 158-180	11/15
6.13	57:09	28	7:31	168 162-180	13/11
6.19	57:40	32	8:24	171 162-182	15/14
6.25	58:13	33	8:51	166 160-178	24/25
6.30	58:39	26	9:18	164 156-178	18/9

Elevation

Asc 221m, Range 41m, Flat prediction 58:23

Elevation Graph

Biggest Climbs (m)	Min/mi
14 5.4%	9:42
12 4.0%	10:27
See your biggest climbs

Cadence

157 (212 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.2	165	5.9	49:22	8:24
Walk	12.1	100	0.4	7:05	16:58
Still	3.8	-	-	2:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:42	55.49%	More
800m	3:59	8:01	45.73%	More
1km	5:01	8:05	47.36%	More
Mile	8:09	8:09	49.96%	More
5k	27:58	9:00	49.48%	More
5 miles	47:37	9:31	47.22%	More
10k	57:50	9:18	48.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:20	8:20	48.84
5km	27:44	8:56	49.90
5M	45:55	9:11	48.97
10km	57:49	9:18	48.52
10M	1:35:44	9:34	48.38
Half	2:07:28	9:44	47.68
20M	3:19:37	9:59	48.24
Mara	4:25:46	10:09	48.31

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