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Mon 13th May 2024 at 7:10pm by paulcook

Run > Intervals
  • Time
    56:56
  • Miles
    6.58
  • Min/mi
    8:39
  • Pacing
    57.5%
  • WAVA
    53.21
  • Stride(cm)
    120
  • Cals
    830
  • Cadence
    156
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

1) 1.06mi - 9:12(8:40/mi) 81/89rpm 6.92/8.3mph
2) 0.03mi - 15(7:09/mi) 87/90rpm 8.39/9.08mph
3) 0.05mi - 24(7:54/mi) 80/87rpm 7.59/9.08mph
4) 0.04mi - 15(6:45/mi) 86/91rpm 8.89/9.55mph
5) 0.06mi - 31(8:39/mi) 80/86rpm 6.93/9.55mph
6) 0.04mi - 14(5:44/mi) 84/93rpm 10.47/10.4mph
7) 0.16mi - 1:27(8:57/mi) 80/88rpm 6.71/10.4mph
8) 0.06mi - 26(6:38/mi) 87/92rpm 9.05/9.75mph
9) 0.37mi - 3:28(9:25/mi) 79/93rpm 6.38/9.98mph
10) 0.04mi - 1:04(26:29/mi) 47/77rpm 2.27/5.97mph
11) 0.61mi - 3:59(6:29/mi) 86/97rpm 9.26/10.58mph
12) 0.08mi - 1:54(23:01/mi) 49/91rpm 2.61/9.26mph
13) 0.62mi - 3:55(6:22/mi) 88/100rpm 9.42/11.86mph
14) 0.07mi - 1:45(25:12/mi) 51/88rpm 2.38/9.4mph
15) 0.62mi - 3:54(6:18/mi) 87/96rpm 9.52/11.25mph
16) 0.07mi - 2:04(28:18/mi) 47/88rpm 2.12/9.62mph
17) 0.62mi - 3:43(6:00/mi) 88/97rpm 9.99/11.88mph
18) 0.07mi - 2:09(29:24/mi) 51/90rpm 2.04/9.82mph
19) 0.62mi - 3:45(6:03/mi) 88/97rpm 9.91/11.03mph
20) 0.06mi - 1:25(25:37/mi) 53/89rpm 2.34/10.54mph
21) 1.22mi - 11:05(9:05/mi) 81/88rpm 6.6/7.05mph
9:12 15 24 15 31 14 1:27 26 3:28 1:04 3:59 1:54 3:55 1:45 3:54 2:04 3:43 2:09 3:45 1:25 11:05

Pace

33% 17% 7% 14% 22% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.06 35 35 9:27 162 158-178 80/1
0.13 1:08 33 8:41 159 154-172 2/0
0.19 1:39 31 8:09 159 152-172 0/4
0.25 2:13 34 9:06 161 154-164 3/2
0.31 2:47 34 9:02 158 152-168 2/3
0.38 3:17 31 8:10 160 152-172 2/3
0.44 3:47 30 7:58 161 158-178 2/2
0.50 4:20 32 8:39 162 158-172 2/0
0.56 4:57 38 10:04 160 150-176 1/3
0.63 5:37 39 10:27 162 158-166 4/3
0.69 6:07 30 8:05 163 160-174 1/2
0.75 6:40 33 8:51 163 156-174 1/2
0.81 7:11 31 8:14 164 162-174 0/0
0.88 7:44 33 8:51 161 158-164 2/1
0.94 8:14 30 8:04 162 158-166 1/2
1.00 8:43 28 7:36 165 162-168 2/2
1.06 9:12 29 7:49 163 160-178 1/2
1.13 9:40 27 7:20 167 156-180 1/0
1.19 10:06 26 7:03 168 158-182 1/1
1.25 10:39 33 8:41 160 154-172 2/2
1.31 11:04 26 6:52 165 152-176 3/4
1.38 11:39 34 9:09 158 152-160 2/1
1.44 12:13 34 9:07 159 156-162 4/2
1.50 12:39 26 6:59 171 160-184 2/2
1.56 13:13 34 9:02 164 148-186 2/2
1.63 13:49 36 9:38 158 154-162 4/0
1.69 14:24 35 9:23 158 146-170 1/1
1.75 14:59 35 9:19 159 154-172 0/0
1.81 15:34 35 9:13 158 152-170 1/0
1.88 16:07 34 9:02 157 148-164 0/0
1.94 17:22 1:15 19:52 101 84-174 0/1
2.00 17:44 22 5:56 176 168-194 2/1
2.06 18:08 24 6:18 174 168-190 1/1
2.13 18:33 25 6:37 172 166-186 0/0
2.19 18:57 25 6:34 174 166-178 2/1
2.25 19:22 25 6:38 173 164-180 2/3
2.31 19:47 25 6:38 172 170-174 2/2
2.38 20:11 24 6:27 172 166-184 2/2
2.44 20:36 25 6:34 174 170-192 1/1
2.50 21:01 25 6:38 174 166-182 1/3
2.56 21:50 49 13:06 125 88-182 1/0
2.63 23:10 1:20 21:23 97 88-200 2/1
2.69 23:33 23 6:11 180 176-190 2/1
2.75 23:56 23 6:10 176 174-178 1/1
2.81 24:20 24 6:18 176 174-178 2/2
2.88 24:44 24 6:30 174 170-176 1/0
2.94 25:09 24 6:31 177 172-186 1/2
3.00 25:33 24 6:30 175 170-178 0/0
3.06 25:57 24 6:18 176 174-180 2/3
3.13 26:21 24 6:27 172 164-188 1/1
3.19 26:46 25 6:38 172 168-174 1/1
3.25 27:24 38 10:15 147 96-186 0/0
3.31 28:51 1:27 23:11 98 88-172 3/2
3.38 29:15 24 6:22 177 170-188 2/3
3.44 29:39 24 6:18 173 170-182 0/0
3.50 30:02 23 6:11 175 168-186 1/1
3.56 30:26 24 6:21 175 168-186 2/2
3.63 30:50 25 6:34 173 168-188 1/1
3.69 31:14 23 6:11 176 172-188 1/1
3.75 31:38 24 6:26 175 170-186 1/1
3.81 32:02 24 6:26 176 172-192 1/4
3.88 32:26 24 6:27 175 172-190 1/1
3.94 33:06 40 10:40 136 82-188 3/1
4.00 34:47 1:41 26:59 90 68-172 0/0
4.06 35:11 24 6:20 175 156-188 1/1
4.13 35:32 21 5:44 177 170-192 3/3
4.19 35:55 23 6:02 176 172-188 0/0
4.25 36:17 22 5:58 177 174-194 1/1
4.31 36:40 23 6:06 177 172-188 0/1
4.38 37:03 22 6:00 178 174-192 2/3
4.44 37:26 23 6:13 175 168-182 2/1
4.50 37:49 23 6:10 175 170-186 0/1
4.56 38:12 22 5:58 179 174-194 0/0
4.62 38:46 34 9:09 154 92-190 1/1
4.69 40:36 1:50 29:23 97 76-128 2/1
4.75 41:03 27 7:13 176 120-194 1/2
4.81 41:25 22 5:47 177 168-184 3/1
4.87 41:47 22 5:59 177 172-194 4/4
4.94 42:10 23 6:03 178 166-194 2/2
5.00 42:33 23 6:05 178 174-192 1/2
5.06 42:55 22 5:59 177 172-190 3/3
5.12 43:19 24 6:22 174 168-184 4/3
5.19 43:41 22 5:55 178 174-190 3/5
5.25 44:06 24 6:25 175 162-192 2/1
5.31 44:34 28 7:29 175 156-190 3/1
5.38 45:58 1:24 22:24 106 90-164 1/2
5.44 46:34 36 9:35 160 156-170 1/1
5.50 47:08 35 9:18 159 156-170 2/2
5.56 47:42 33 8:52 161 154-174 1/2
5.63 48:16 34 9:07 161 154-174 3/2
5.69 48:48 32 8:36 162 158-176 1/2
5.75 49:21 33 8:40 163 154-174 0/2
5.81 49:54 34 8:56 160 152-170 1/1
5.88 50:27 33 8:41 162 158-174 2/1
5.94 50:58 32 8:26 164 160-176 1/0
6.00 51:31 33 8:50 162 158-172 3/4
6.06 52:06 35 9:12 161 156-172 1/1
6.13 52:40 34 9:02 165 162-168 3/3
6.19 53:13 33 8:46 164 156-176 1/3
6.25 53:47 35 9:17 161 156-172 1/4
6.31 54:25 37 9:55 163 160-170 1/2
6.38 54:58 34 9:02 164 162-168 1/0
6.44 55:31 33 8:46 164 158-174 3/1
6.50 56:08 36 9:38 163 158-174 1/1
6.56 56:44 36 9:39 161 154-174 1/3
6.58 56:55 11 10:53 162 160-164 1/1

Elevation

Asc 15m, Range 85m, Flat prediction 56:56
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

156 (200 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 82.6 167 6.2 47:00 7:34
Walk 15.8 94 0.4 8:58 24:28
Still 1.6 - - 56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:45 55.79% More
800m 2:57 5:56 62.91% More
1km 3:43 5:59 65.06% More
Mile 7:37 7:37 54.21% More
5k 25:22 8:10 55.37% More
5 miles 41:41 8:20 54.79% More
10k 53:22 8:35 53.42% More

Predictions

Dist Time Per Mile WAVA
1M 7:44 7:44 53.42
5km 25:42 8:16 54.67
5M 42:33 8:31 53.68
10km 53:35 8:37 53.20
10M 1:28:44 8:52 53.06
Half 1:58:08 9:01 52.30
20M 3:04:59 9:15 52.93
Mara 4:06:17 9:24 53.01
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