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Tue 7th May 2024 at 4:44pm by corned beef keith

Run > Intervals

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Time
34:32
Miles
4.42
Min/mi
7:49
Pacing
68.3%
WAVA
63.34
Stride(cm)
118
Cals
529
Cadence
175
Asc(m)
213
Hillscore
19
Surface
Road

Notes & Comments

w/u, 4 x 500m, w/d

1) 1mi - 7:35(7:35/mi) 122cal 7.91/8.58mph
2) 0.53mi - 3:54(7:20/mi) 65cal 8.18/8.64mph
3) 0.32mi - 1:58(6:07/mi) 38cal 9.8/10.35mph
4) 0.03mi - 1:01(29:12/mi) 3cal 2.05/9.77mph
5) 0.31mi - 1:49(5:48/mi) 36cal 10.33/11.02mph
6) 0.03mi - 1:01(30:43/mi) 3cal 1.95/10.46mph
7) 0.31mi - 1:55(6:08/mi) 36cal 9.77/10.54mph
8) 0.03mi - 1:01(37:56/mi) 2cal 1.58/9.79mph
9) 0.32mi - 1:49(5:46/mi) 36cal 10.4/10.85mph
10) 1mi - 8:01(8:01/mi) 123cal 7.48/10.79mph
11) 0.53mi - 4:28(8:22/mi) 65cal 7.18/8.1mph

7:35 3:54 1:58 1:01 1:49 1:01 1:55 1:01 1:49 8:01 4:28

Pace

11%

34%

27%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	33	33	8:46	173 170-178	1/1
0.13	1:02	29	7:39	174 170-178	1/3
0.19	1:32	31	8:12	175 174-176	0/4
0.25	2:03	30	8:07	174 170-178	7/0
0.31	2:30	27	7:18	176 174-180	4/2
0.38	2:58	28	7:21	178 174-180	1/14
0.44	3:28	30	8:01	177 174-180	3/4
0.50	3:55	27	7:12	177 174-182	6/5
0.56	4:23	28	7:28	175 172-182	1/12
0.63	4:50	27	7:08	177 176-180	1/11
0.69	5:18	28	7:35	176 174-178	0/8
0.75	5:45	27	7:11	177 174-178	1/5
0.81	6:14	29	7:39	176 174-178	4/6
0.88	6:40	26	7:02	177 176-178	1/5
0.94	7:07	27	7:17	176 174-178	1/9
1.00	7:34	27	7:17	177 174-178	9/7
1.06	8:01	27	7:06	177 174-178	13/0
1.13	8:29	28	7:34	176 174-178	2/5
1.19	8:58	28	7:34	177 176-178	2/5
1.25	9:26	28	7:25	176 174-178	1/7
1.31	9:53	27	7:14	176 174-178	1/3
1.38	10:20	28	7:24	176 174-176	2/6
1.44	10:49	28	7:34	175 174-176	2/11
1.50	11:15	26	6:54	175 174-176	2/6
1.56	11:39	24	6:27	178 174-188	19/0
1.63	12:01	22	5:58	188 188-190	6/3
1.69	12:25	23	6:13	189 184-190	3/6
1.75	12:48	24	6:18	184 184-184	5/4
1.81	13:12	24	6:24	187 184-192	1/5
1.88	14:01	49	12:58	150 92-192	3/4
1.94	14:45	44	11:43	206 190-214	6/1
2.00	15:07	22	5:54	189 188-190	3/6
2.06	15:29	22	5:48	190 188-192	2/4
2.13	15:50	21	5:40	189 188-192	2/15
2.19	16:12	22	5:45	189 188-190	2/5
2.25	17:25	1:13	19:35	122 92-192	4/3
2.31	17:46	21	5:42	190 188-192	13/0
2.38	18:10	23	6:11	189 188-190	7/1
2.44	18:33	23	6:13	190 188-192	7/3
2.50	18:56	23	6:06	189 188-192	0/14
2.56	19:40	44	11:47	174 120-190	3/3
2.63	20:31	51	13:38	162 88-190	3/2
2.69	20:53	22	5:55	190 188-192	7/1
2.75	21:15	21	5:43	189 188-192	3/3
2.81	21:36	22	5:48	188 184-192	3/7
2.88	21:58	21	5:39	190 184-192	8/2
2.94	22:28	31	8:12	178 170-190	7/10
3.00	23:00	32	8:27	172 170-174	0/8
3.06	23:31	31	8:21	172 170-174	1/6
3.13	24:03	31	8:20	174 172-176	16/0
3.19	24:33	30	8:03	173 172-174	8/5
3.25	25:03	30	8:04	172 170-174	2/6
3.31	25:31	28	7:28	173 172-174	3/6
3.38	26:01	30	7:54	174 170-176	6/3
3.44	26:33	33	8:42	174 174-176	2/9
3.50	27:04	31	8:10	172 170-174	16/3
3.56	27:29	26	6:49	174 172-174	4/4
3.63	27:59	29	7:47	173 172-174	2/3
3.69	28:27	29	7:42	174 172-174	8/1
3.75	28:57	29	7:48	173 170-176	6/0
3.81	29:26	29	7:44	172 170-174	9/5
3.88	29:57	31	8:21	171 168-176	4/2
3.94	30:32	35	9:21	169 168-170	8/1
4.00	31:04	31	8:23	168 166-170	6/1
4.06	31:37	33	8:51	170 168-172	5/3
4.13	32:09	32	8:29	171 166-172	6/1
4.19	32:43	34	9:09	169 166-170	10/0
4.25	33:14	31	8:15	170 166-174	2/3
4.31	33:42	28	7:24	173 170-176	3/4
4.38	34:10	29	7:40	173 170-176	7/0
4.42	34:32	22	7:55	173 172-174	3/2

Elevation

Asc 213m, Range 82m, Flat prediction 35:29

Elevation Graph

Biggest Climbs (m)	Min/mi
27 6.8%	6:01
26 13.2%	6:05
23 10.7%	8:12
21 8.2%	7:50
17 13.5%	7:18
16 8.7%	9:08
See your biggest climbs

Cadence

175 (214 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	177	4.4	32:38	7:27
Walk	3.1	103	0	1:04	24:38
Still	2.4	-	-	50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:39	60.78%	More
800m	3:15	6:32	62.29%	More
1km	4:09	6:41	63.48%	More
Mile	6:57	6:57	64.34%	More
5k	23:48	7:40	63.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	62.49
5km	23:46	7:39	64.02
5M	39:21	7:52	63.07
10km	49:33	7:58	62.60
10M	1:22:03	8:12	62.55
Half	1:49:15	8:20	61.71
20M	2:51:04	8:33	62.45
Mara	3:47:46	8:42	62.54

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