Thu 17th Nov 2022 at 11:23am by paulcook

Run > Intervals

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Time
52:36
Miles
6.18
Min/mi
8:31
Pacing
57%
WAVA
53.49
Stride(cm)
119
Cals
777
Cadence
159
Asc(m)
15
Surface
Road

Notes & Comments

Split Summary
===
1) 1.42m - 12:08(8:34/m) 82/91rpm 7.01/7.78mph
2) 0.03m - 10(5:55/m) 91/98rpm 10.16/10.92mph
3) 0.03m - 12(8:01/m) 85/98rpm 7.49/11.05mph
4) 0.04m - 12(5:41/m) 87/95rpm 10.55/10.45mph
5) 0.03m - 1:04(41:33/m) 66/106rpm 1.45/10.29mph
6) 0.03m - 12(5:46/m) 82/89rpm 10.41/11.32mph
7) 0.03m - 1:01(30:26/m) 50/89rpm 1.97/10.07mph
8) 0.52m - 3:01(5:47/m) 90/101rpm 10.37/13.06mph
9) 0.22m - 2:59(13:17/m) 70/88rpm 4.52/10.18mph
10) 0.51m - 3:01(5:53/m) 90/98rpm 10.19/12.57mph
11) 0.24m - 3:05(12:43/m) 67/95rpm 4.72/10.04mph
12) 0.5m - 2:59(5:56/m) 89/101rpm 10.12/11.12mph
13) 0.24m - 3:14(13:22/m) 67/93rpm 4.49/10.18mph
14) 0.51m - 3:02(5:56/m) 90/98rpm 10.1/12.77mph
15) 0.23m - 3:38(15:29/m) 66/113rpm 3.87/10.54mph
16) 0.52m - 3:01(5:48/m) 92/113rpm 10.36/11.88mph
17) 0.13m - 2:00(15:46/m) 62/96rpm 3.81/10.38mph
18) 0.94m - 7:34(8:02/m) 83/91rpm 7.46/8.03mph

12:08 10 12 12 1:04 12 1:01 3:01 2:59 3:01 3:05 2:59 3:14 3:02 3:38 3:01 2:00 7:34

Pace

25%

19%

15%

11%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	33	33	8:41	157 34-176	1/2
0.13	1:08	35	9:27	165 156-174	1/0
0.19	1:38	30	8:05	166 162-178	2/2
0.25	2:09	30	8:04	167 164-170	1/2
0.31	2:42	33	8:49	166 164-168	1/0
0.38	3:13	31	8:19	167 160-170	0/1
0.44	3:49	36	9:33	168 164-176	3/1
0.50	4:17	28	7:27	166 162-176	4/3
0.56	4:53	36	9:42	166 162-182	2/2
0.63	5:19	26	6:59	165 158-172	1/0
0.69	5:49	30	8:01	165 160-176	2/3
0.75	6:20	31	8:18	167 164-180	1/1
0.81	6:56	36	9:32	164 150-170	2/2
0.88	7:31	35	9:13	164 160-178	4/4
0.94	8:01	30	8:03	165 160-176	4/4
1.00	8:32	31	8:10	165 162-178	3/2
1.06	9:08	36	9:37	163 158-176	3/4
1.13	9:40	32	8:31	166 162-170	2/1
1.19	10:09	30	7:54	167 162-180	1/2
1.25	10:40	31	8:12	167 164-174	3/2
1.31	11:11	31	8:20	167 162-182	3/3
1.38	11:46	35	9:22	154 114-178	1/3
1.44	12:14	28	7:29	169 162-188	3/1
1.50	12:39	25	6:40	173 150-196	1/3
1.56	13:55	1:16	20:11	137 64-212	0/0
1.63	15:07	1:12	19:08	113 74-192	0/0
1.69	15:26	20	5:15	185 178-194	3/2
1.75	15:47	20	5:28	184 178-202	2/2
1.81	16:08	21	5:38	182 178-194	4/3
1.88	16:30	22	5:47	183 174-196	3/3
1.94	16:52	22	5:59	179 174-196	2/4
2.00	17:16	24	6:17	176 174-188	4/2
2.06	17:38	22	5:56	178 176-190	2/5
2.13	18:00	22	5:58	175 164-180	2/2
2.19	18:44	43	11:35	137 104-176	1/0
2.25	19:17	33	8:47	164 160-168	2/2
2.31	19:50	33	8:51	164 162-168	0/1
2.38	21:06	1:16	20:20	114 86-194	1/1
2.44	21:28	22	5:49	187 182-190	0/1
2.50	21:49	21	5:44	183 178-196	2/1
2.56	22:11	22	5:45	180 174-190	4/4
2.63	22:34	23	6:03	181 180-182	1/2
2.69	22:57	23	6:06	179 174-188	2/1
2.75	23:20	23	6:15	179 176-182	2/2
2.81	23:42	22	5:55	180 178-190	1/2
2.88	24:12	30	8:03	165 108-190	2/1
2.94	24:56	43	11:34	133 100-174	2/2
3.00	25:27	31	8:21	165 160-176	1/2
3.06	26:15	48	12:44	131 98-168	4/4
3.13	27:11	56	15:04	118 64-188	2/1
3.19	27:34	23	6:04	183 174-202	2/1
3.25	27:56	22	5:49	181 178-188	5/4
3.31	28:18	22	5:54	180 178-182	0/1
3.38	28:40	22	5:59	180 176-184	2/2
3.44	29:03	22	5:59	179 178-182	5/3
3.50	29:26	24	6:17	177 174-190	0/2
3.56	29:49	22	5:55	180 178-190	0/0
3.63	30:19	30	8:05	161 104-184	1/0
3.69	31:06	47	12:30	127 102-170	1/1
3.75	31:40	34	9:02	163 158-174	0/1
3.81	32:36	56	14:58	122 52-166	0/0
3.88	33:28	52	13:49	138 76-184	1/1
3.94	33:47	20	5:16	184 176-194	4/4
4.00	34:09	21	5:44	182 176-194	3/3
4.06	34:31	22	5:47	179 176-192	1/2
4.13	34:53	22	5:57	181 178-196	4/3
4.19	35:17	24	6:22	180 178-182	5/5
4.25	35:41	24	6:22	177 176-182	0/1
4.31	36:04	23	6:15	175 168-184	0/0
4.38	36:31	27	7:17	171 104-190	3/2
4.44	37:26	55	14:36	119 102-172	3/1
4.50	37:59	33	8:51	164 158-174	2/4
4.56	38:58	58	15:35	120 100-166	0/0
4.62	40:07	1:10	18:34	149 94-226	1/0
4.69	40:30	22	5:54	187 182-200	2/2
4.75	40:50	21	5:29	185 178-202	1/1
4.81	41:12	22	5:44	180 178-194	2/3
4.87	41:33	22	5:47	185 182-186	0/0
4.94	41:57	24	6:21	181 176-186	4/3
5.00	42:20	23	6:02	181 178-184	2/3
5.06	42:42	22	5:51	183 180-188	1/1
5.12	43:10	28	7:33	176 100-192	2/2
5.19	44:19	1:09	18:19	105 66-156	0/0
5.25	45:04	45	11:59	144 84-172	1/1
5.31	45:36	32	8:33	164 152-178	0/0
5.38	46:06	31	8:14	165 162-178	1/1
5.44	46:36	30	7:58	166 162-178	0/0
5.50	47:07	30	8:03	165 160-176	2/1
5.56	47:36	30	7:58	168 166-172	0/0
5.63	48:06	29	7:52	167 164-180	3/4
5.69	48:36	30	8:04	167 164-180	0/3
5.75	49:06	29	7:52	167 160-182	3/4
5.81	49:36	31	8:14	164 154-168	3/3
5.88	50:06	29	7:52	168 162-180	2/2
5.94	50:36	30	8:04	167 162-182	1/0
6.00	51:05	29	7:43	167 164-178	2/0
6.06	51:35	30	7:56	167 164-178	1/1
6.13	52:05	30	8:00	167 158-180	2/3
6.18	52:34	29	8:25	163 158-176	2/2

Elevation

Asc 15m, Range 12m, Flat prediction 52:36

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

159 (226 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.5	170	5.8	42:52	7:27
Walk	16.5	103	0.4	8:41	20:18
Still	2.0	-	-	1:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:25	58.80%	More
800m	2:51	5:44	64.59%	More
1km	4:02	6:29	59.57%	More
Mile	7:25	7:25	55.34%	More
5k	25:35	8:14	54.48%	More
5 miles	41:56	8:23	54.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	53.72
5km	25:22	8:10	54.97
5M	42:01	8:24	53.94
10km	52:54	8:31	53.45
10M	1:27:36	8:46	53.31
Half	1:56:38	8:54	52.54
20M	3:02:39	9:08	53.16
Mara	4:03:11	9:17	53.24

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