Thu 12th Dec 2019 at 10:00am by Jonny1616

Run > Intervals

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Time
46:50
Miles
7.10
Min/mi
6:36
Pacing
0%
WAVA
67.38
Stride(cm)
139
Cals
921
Cadence
175
Asc(m)
78
Surface
Road

Notes & Comments

w/u, 10 x 400 wi 57 secs shuffle recovery, w/d

Split Summary
===
1) 1m - 7:04(7:04/m) 132cal 8.5/8.6mph
2) 1m - 6:49(6:49/m) 131cal 8.79/12.48mph
3) 0.84m - 33(40/m) 10cal 8.26/9.06mph
4) 0.25m - 1:14(4:58/m) 31cal 12.07/12.96mph
5) 0.11m - 57(8:53/m) 14cal 6.75/11.81mph
6) 0.25m - 1:16(5:06/m) 31cal 11.78/11.98mph
7) 0.1m - 57(9:23/m) 14cal 6.39/11.84mph
8) 0.25m - 1:15(5:03/m) 31cal 11.89/12.08mph
9) 0.11m - 57(8:47/m) 14cal 6.84/11.77mph
10) 0.25m - 1:15(5:01/m) 31cal 11.95/12.04mph
11) 0.1m - 57(9:52/m) 14cal 6.06/11.81mph
12) 0.25m - 1:15(5:03/m) 31cal 11.89/12.27mph
13) 0.1m - 57(9:56/m) 13cal 6.03/11.65mph
14) 0.25m - 1:15(5:02/m) 31cal 11.93/12.17mph
15) 0.1m - 57(9:52/m) 13cal 6.06/11.77mph
16) 0.25m - 1:14(4:59/m) 31cal 12.03/12.5mph
17) 0.1m - 57(9:23/m) 13cal 6.38/11.79mph
18) 0.25m - 1:15(5:02/m) 31cal 11.92/11.94mph
19) 0.1m - 57(9:37/m) 13cal 6.23/11.86mph
20) 0.25m - 1:16(5:06/m) 32cal 11.78/12.65mph
21) 0.1m - 57(9:37/m) 14cal 6.23/11.63mph
22) 0.25m - 1:14(4:59/m) 31cal 12.05/12.52mph
23) 0.68m - 57(1:24/m) 17cal 8.37/11.88mph
24) 1m - 6:54(6:54/m) 132cal 8.7/9.06mph
25) 0.51m - 3:29(6:53/m) 66cal 8.72/8.81mph

7:04 6:49 33 1:14 57 1:16 57 1:15 57 1:15 57 1:15 57 1:15 57 1:14 57 1:15 57 1:16 57 1:14 57 6:54 3:29

Pin Map

0mi in 0

Pace

49%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.42	10:00	10:00	7:02	170 166-174	20/22
2.08	20:00	10:00 +5:34	15:16	171 164-186	6/6
3.73	30:00	10:00	6:04	180 160-192	12/14
5.26	40:00	10:00	6:31	178 160-190	14/13
6.19	50:00	10:00 +3:54	10:42	173 166-188	9/13
7.10	56:18	6:18	6:56	171 168-174	16/11

Elevation

Asc 78m, Range 7m, Flat prediction 46:50

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (192 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.2	175	7.1	46:49	6:35
Walk	16.8	112	0	9:29	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	4:59	62.07%	More
800m	2:54	5:50	61.19%	More
1km	3:34	5:45	64.89%	More
Mile	6:03	6:03	65.80%	More
5k	19:27	6:16	69.58%	More
5 miles	36:06	7:13	60.84%	More
10k	49:59	8:03	54.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:52	5:52	67.86
5km	19:30	6:17	69.39
5M	32:18	6:28	68.01
10km	40:40	6:33	67.37
10M	1:07:20	6:44	67.16
Half	1:29:39	6:51	66.19
20M	2:20:23	7:01	66.97
Mara	3:06:54	7:08	67.08

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