Tue 7th Jan 2020 at 6:00pm by Fragile Do Not Bend

Run > Intervals

windy
cold

0 👍

Time
51:51
Miles
3.66
Min/mi
14:10
Pacing
43%
WAVA
36.80
Stride(cm)
71
Cals
389
Cadence
160
Asc(m)
55
Surface
Road

Notes & Comments

Split Summary
===
1) 0.43m - 7:27(17:22/m) 49cal 3.46/6.1mph
2) 1m - 10:12(10:12/m) 120cal 5.88/7.1mph **1 mile effort**
3) 0.02m - 13(9:13/m) 2cal 6.51/6.28mph
4) 0.02m - 2:55(2:27:43/m) 1cal 0.41/6.28mph
5) 0.13m - 1:22(10:45/m) 14cal 5.58/7.28mph
**6) 0.06m - 34(8:53/m) 7cal 6.75/7.39mph ** intervals up hill**
7) 0.06m - 49(13:25/m) 7cal 4.47/6.97mph
**8) 0.06m - 34(9:13/m) 7cal 6.51/7.37mph
9) 0.06m - 55(14:29/m) 8cal 4.14/6.7mph
**10) 0.06m - 33(8:56/m) 6cal 6.72/7.18mph
11) 0.06m - 1:02(16:56/m) 5cal 3.54/7.18mph
**12) 0.06m - 31(8:24/m) 7cal 7.15/8.33mph
13) 0.06m - 1:02(16:21/m) 6cal 3.67/7.78mph
**14) 0.06m - 32(8:29/m) 7cal 7.07/8.75mph
15) 0.06m - 1:00(15:54/m) 6cal 3.78/7.72mph
**16) 0.06m - 32(8:30/m) 6cal 7.06/7.64mph
17) 0.07m - 3:56(52:38/m) 8cal 1.14/7.39mph
**18) 0.06m - 26(6:59/m) 6cal 8.6/9.71mph ** intervals on flat**
19) 0.06m - 1:03(16:30/m) 6cal 3.64/9.41mph
**20) 0.06m - 25(7:16/m) 6cal 8.25/10.21mph
21) 0.06m - 1:08(18:21/m) 5cal 3.27/9.23mph
**22) 0.06m - 25(7:05/m) 6cal 8.48/9.52mph
23) 0.06m - 1:11(18:58/m) 6cal 3.16/9.29mph
**24) 0.06m - 25(7:22/m) 5cal 8.15/9.25mph
25) 0.06m - 1:11(18:53/m) 6cal 3.18/9.25mph
**26) 0.06m - 24(7:11/m) 5cal 8.34/8.89mph
27) 0.07m - 1:20(20:19/m) 6cal 2.95/8.81mph
**28) 0.06m - 24(7:02/m) 5cal 8.53/8.47mph
29) 0.06m - 1:11(18:10/m) 6cal 3.3/8.41mph
**30) 0.06m - 24(7:04/m) 5cal 8.49/9.73mph
31) 0.51m - 7:43(15:09/m) 50cal 3.96/9.56mph

7:27 10:12 13 2:55 1:22 34 49 34 55 33 1:02 31 1:02 32 1:00 32 3:56 26 1:03 25 1:08 25 1:11 25 1:11 24 1:20 24 1:11 24 7:43

Pace

30%

20%

14%

24%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.70	10:00	10:00	14:22	167 140-184	10/7
1.47	20:00	10:00	12:52	170 112-180	10/11
2.27	30:00	10:00	12:37	166 94-196	16/16
2.83	40:00	10:00	17:49	159 102-204	7/7
3.53	50:00	10:00	14:19	141 114-204	11/9
3.66	51:51	1:51	14:10	157 116-174	0/4

Elevation

Asc 55m, Range 6m, Flat prediction 51:51

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (204 max) Stride Length: 71cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.2	174	2.8	33:49	11:57
Walk	34.7	120	0.8	17:59	21:42
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:30	40.25%	More
800m	4:53	9:50	42.61%	More
1km	6:08	9:52	44.25%	More
Mile	10:10	10:10	45.44%	More
5k	42:45	13:46	37.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:49	12:49	36.03
5km	43:28	13:59	37.12
5M	1:12:33	14:31	36.28
10km	1:31:40	14:45	35.95
10M	2:33:01	15:18	35.45
Half	3:24:39	15:37	34.61
20M	5:22:45	16:08	34.49
Mara	7:11:39	16:29	34.13

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