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Tue 20th May 2025 at 7:49pm by CT

Run > Intervals

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Time
1:09:29
Miles
8.06
Min/mi
8:37
Pacing
32.1%
WAVA
69.59
Stride(cm)
106
Cals
826
Cadence
176
Asc(m)
236
Hillscore
2
Surface
Mixed

Notes & Comments

ECP, Central Park and Dagenham Road – BP intervals with John.

9 mins warm up. 6 mins (8:11); 2 x 4 mins (8:01/8:14); 2 x 3 mins (8:18/8:07); 2 x 2 mins (7:58/7:51); 4 x 90 secs (8:11/8:18/8:05/7:41). Easy.

1) 0.98mi - 9:01(9:10/mi) 103cal 6.55/8.06mph
2) 0.74mi - 6:02(8:11/mi) 76cal 7.33/7.64mph
3) 0.16mi - 1:28(9:10/mi) 16cal 6.55/7.33mph
4) 0.51mi - 4:04(8:01/mi) 52cal 7.48/7.87mph
5) 0.22mi - 1:56(8:57/mi) 22cal 6.71/7.58mph
6) 0.49mi - 4:03(8:14/mi) 49cal 7.29/7.37mph
7) 0.16mi - 1:27(9:21/mi) 16cal 6.41/6.99mph
8) 0.37mi - 3:02(8:18/mi) 38cal 7.22/7.47mph
9) 0.17mi - 1:30(8:54/mi) 17cal 6.74/7.12mph
10) 0.38mi - 3:04(8:07/mi) 39cal 7.4/7.49mph
11) 0.15mi - 1:22(8:56/mi) 16cal 6.71/7.33mph
12) 0.26mi - 2:04(7:58/mi) 26cal 7.52/7.58mph
13) 0.15mi - 1:27(9:32/mi) 16cal 6.29/7.51mph
14) 0.26mi - 2:02(7:51/mi) 26cal 7.65/7.62mph
15) 0.16mi - 1:27(8:58/mi) 17cal 6.69/7.49mph
16) 0.19mi - 1:35(8:11/mi) 19cal 7.33/7.31mph
17) 0.15mi - 1:25(9:38/mi) 15cal 6.23/7.37mph
18) 0.19mi - 1:35(8:18/mi) 19cal 7.23/7.26mph
19) 0.15mi - 1:25(9:14/mi) 16cal 6.5/7.22mph
20) 0.19mi - 1:34(8:05/mi) 19cal 7.43/7.53mph
21) 0.16mi - 1:33(9:37/mi) 17cal 6.24/7.56mph
22) 0.2mi - 1:34(7:41/mi) 20cal 7.8/7.89mph
23) 1mi - 9:03(9:03/mi) 103cal 6.63/7.81mph
24) 0.66mi - 5:44(8:41/mi) 69cal 6.91/7.41mph

9:01 6:02 1:28 4:04 1:56 4:03 1:27 3:02 1:30 3:04 1:22 2:04 1:27 2:02 1:27 1:35 1:25 1:35 1:25 1:34 1:33 1:34 9:03 5:44

Pace

10%

53%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:14	169 124-174	4/0
0.25	2:17	1:08	9:05	173 172-174	1/5
0.38	3:26	1:09	9:12	172 172-174	4/3
0.50	4:32	1:06	8:46	172 172-174	11/4
0.63	5:38	1:06	8:48	172 172-174	3/6
0.75	6:44	1:06	8:48	173 172-174	6/1
0.88	7:56	1:12	9:37	172 168-174	3/3
1.00	9:09	1:13	9:43	173 172-176	7/2
1.13	10:08	58	7:48	177 174-178	1/8
1.25	11:11	1:03	8:26	178 176-180	6/4
1.38	12:12	1:01	8:08	177 174-180	7/1
1.50	13:14	1:03	8:20	179 176-180	8/7
1.63	14:16	1:01	8:09	179 176-182	6/14
1.75	15:20	1:04	8:35	177 172-180	3/3
1.88	16:28	1:08	9:04	174 170-176	4/4
2.00	17:28	1:00	8:01	178 174-180	2/7
2.13	18:30	1:02	8:14	179 176-180	7/3
2.25	19:30	1:00	7:59	177 176-180	7/2
2.38	20:28	59	7:49	176 174-178	6/3
2.50	21:35	1:07	8:56	175 172-180	5/10
2.63	22:40	1:05	8:39	176 174-180	5/7
2.75	23:44	1:03	8:27	178 176-180	5/3
2.88	24:45	1:01	8:10	177 176-180	1/11
3.00	25:48	1:03	8:22	178 176-180	5/1
3.13	26:49	1:01	8:07	178 172-182	4/8
3.25	28:00	1:11	9:29	173 172-174	7/3
3.38	29:01	1:01	8:09	178 174-180	5/4
3.50	30:03	1:02	8:16	178 174-180	2/2
3.63	31:07	1:04	8:32	178 176-182	2/3
3.75	32:15	1:08	9:02	174 172-176	2/4
3.88	33:16	1:02	8:15	177 174-180	3/2
4.00	34:17	1:01	8:07	177 174-180	2/2
4.13	35:18	1:00	8:04	179 178-180	4/3
4.25	36:24	1:06	8:51	176 172-180	2/2
4.38	37:27	1:03	8:21	176 172-182	1/5
4.50	38:27	1:00	7:58	177 176-182	2/3
4.63	39:34	1:07	8:59	177 172-180	3/3
4.75	40:40	1:06	8:45	175 172-180	3/3
4.88	41:38	58	7:44	179 178-182	4/1
5.00	42:39	1:01	8:08	178 172-180	4/2
5.13	43:46	1:07	8:57	175 174-176	2/8
5.25	44:49	1:04	8:29	179 174-182	4/6
5.38	45:54	1:05	8:39	178 170-182	7/3
5.50	47:03	1:09	9:14	174 172-178	4/4
5.63	48:06	1:03	8:21	178 172-182	6/7
5.75	49:12	1:06	8:49	176 170-180	5/5
5.88	50:19	1:07	8:56	176 172-180	4/4
6.00	51:20	1:01	8:05	180 176-182	5/8
6.13	52:31	1:11	9:28	175 170-180	5/2
6.25	53:34	1:04	8:29	178 174-180	4/2
6.38	54:33	58	7:47	181 178-186	2/4
6.50	55:43	1:10	9:20	175 164-182	5/7
6.63	56:53	1:10	9:20	175 174-178	10/1
6.75	1:02:15	5:22 +4:25	42:55	176 174-178	1/11
6.87	1:03:37	1:22	10:55	178 176-182	3/8
7.00	1:04:43	1:07	8:52	178 176-180	2/4
7.12	1:05:48	1:05	8:37	177 176-180	10/2
7.25	1:06:54	1:06	8:49	177 176-180	1/7
7.37	1:07:58	1:04	8:35	178 176-180	7/2
7.50	1:09:03	1:05	8:38	177 174-178	4/3
7.62	1:10:07	1:04	8:31	177 176-178	3/3
7.75	1:11:12	1:05	8:38	177 174-180	2/3
7.87	1:12:20	1:09	9:09	176 168-178	5/4
8.00	1:13:26	1:05	8:41	176 170-180	3/3
8.06	1:13:54	28	8:13	179 178-180	1/2

Elevation

Asc 236m, Range 22m, Flat prediction 1:09:23

Elevation Graph

Biggest Climbs (m)	Min/mi
11 4.9%	9:19
11 4.6%	8:37
See your biggest climbs

Cadence

176 (186 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.4	176	8.1	1:09:29	9:10
Walk	0.0	124	0	0	NAN:00:00
Pause	5.6	-	-	4:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	54.76%	More
800m	3:59	8:00	61.08%	More
1km	5:04	8:09	62.14%	More
Mile	8:16	8:16	63.70%	More
5k	25:59	8:22	70.18%	More
5 miles	42:10	8:26	70.01%	More
10k	53:02	8:32	69.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	69.23
5km	25:18	8:09	72.09
5M	41:53	8:23	70.48
10km	52:44	8:29	69.69
10M	1:27:20	8:44	69.66
Half	1:56:16	8:53	69.41
20M	3:02:05	9:06	68.32
Mara	4:02:25	9:15	67.25

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