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Sat 27th Apr 2024 at 5:12pm by simonkissam

Run > Intervals

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Time
1:07:49
Miles
10.10
Min/mi
6:43
Pacing
16.8%
WAVA
65.18
Stride(cm)
140
Cals
1474
Cadence
171
Asc(m)
93
Hillscore
5
Surface
Road

Notes & Comments

1) 3.02mi - 22:00(7:17/mi) 444cal 8.24/9.5mph
2) 0.48mi - 2:30(5:14/mi) 70cal 11.45/12.29mph
3) 0.17mi - 1:15(7:15/mi) 26cal 8.28/11.27mph
4) 0.31mi - 1:30(4:49/mi) 43cal 12.44/12.44mph
5) 0.21mi - 1:30(7:16/mi) 32cal 8.25/12.23mph
6) 0.11mi - 30(4:47/mi) 14cal 12.54/13.38mph
7) 0.17mi - 1:16(7:29/mi) 26cal 8.01/12.46mph
8) 0.5mi - 2:30(5:04/mi) 72cal 11.86/12.42mph
9) 0.16mi - 1:16(7:45/mi) 26cal 7.74/11.33mph
10) 0.3mi - 1:30(5:05/mi) 43cal 11.78/12.31mph
11) 0.18mi - 1:14(6:59/mi) 26cal 8.59/11.73mph
12) 0.1mi - 30(5:05/mi) 13cal 11.81/12.59mph
13) 0.18mi - 1:15(7:07/mi) 26cal 8.44/12.92mph
14) 0.48mi - 2:30(5:11/mi) 70cal 11.56/12.54mph
15) 0.18mi - 1:15(7:05/mi) 26cal 8.48/11.71mph
16) 0.3mi - 1:30(4:57/mi) 42cal 12.13/12.25mph
17) 0.16mi - 1:15(7:58/mi) 25cal 7.53/12.17mph
18) 0.11mi - 30(4:34/mi) 14cal 13.15/13.44mph
19) 3mi - 22:00(7:20/mi) 436cal 8.17/13.3mph

22 minutes up. 3x(2:30, 90s, 30s) with 75s jog rest throughout. 22 minutes down. Was shooting for 10k, 5k, 3k effort, but paces were a little all over the place. Definitely didn't feel the smoothest on this, but was pretty tired from past couple days and overcast weather wasn't really motivating me too much. Still got some decent work in, which given I'm 8 days out from broad street, is all I really care about. Wednesday was last workout that was any kind of fitness check for me.

22:00 2:30 1:15 1:30 1:30 30 1:16 2:30 1:16 1:30 1:14 30 1:15 2:30 1:15 1:30 1:15 30 22:00

Pace

10%

37%

21%

17%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:00	1:00	7:58	169 86-176	5/4
0.25	1:53	54	7:10	174 172-176	3/5
0.38	3:25	1:32 +33	12:15	173 118-188	4/2
0.50	4:18	53	7:05	173 170-188	3/5
0.63	5:17	59	7:52	170 168-172	2/3
0.75	6:10	52	6:58	171 170-172	2/2
0.88	7:04	54	7:11	171 166-174	1/7
1.00	8:05	1:01	8:11	170 164-172	1/2
1.13	9:05	1:00	8:04	170 168-174	2/2
1.25	10:00	54	7:15	170 170-170	2/1
1.38	10:52	53	7:02	170 168-172	3/1
1.50	11:44	52	6:53	170 168-170	4/0
1.63	12:37	53	7:07	170 168-170	2/4
1.75	13:34	57	7:35	170 168-172	3/1
1.88	14:26	52	6:55	169 168-170	1/1
2.00	15:19	53	7:00	170 168-170	4/2
2.13	16:11	52	6:56	168 166-170	5/1
2.25	17:06	55	7:21	169 168-170	2/3
2.38	17:59	53	7:03	169 168-170	2/7
2.50	18:50	52	6:53	169 166-170	0/9
2.63	19:45	54 +2	7:14	167 162-174	2/4
2.75	20:40	55	7:19	168 166-172	4/2
2.88	21:32	53	7:01	167 166-170	4/1
3.00	27:05	5:33 +4:44	44:21	163 118-170	2/5
3.13	27:52	48	6:21	180 170-188	1/8
3.25	28:29	36	4:50	186 184-188	4/4
3.38	29:06	38	5:02	184 182-186	4/4
3.50	29:48	42	5:36	183 180-186	4/4
3.63	30:43	54	7:14	169 166-182	5/5
3.75	31:27	44	5:52	175 168-188	2/3
3.88	32:03	36	4:51	183 182-186	2/3
4.00	32:40	37	4:53	183 180-186	6/5
4.13	33:35	55	7:23	166 164-180	4/3
4.25	34:21	46	6:05	174 164-194	3/3
4.38	35:10	49	6:31	175 164-190	3/3
4.50	36:01	51	6:48	167 164-184	3/2
4.63	36:41	40	5:21	179 178-180	8/6
4.75	37:20	39	5:13	182 180-184	6/8
4.88	37:57	37	4:55	184 182-186	5/5
5.00	38:40	43	5:42	177 162-186	6/5
5.13	39:37	58	7:41	167 164-170	5/5
5.25	40:15	38	5:05	181 170-186	6/5
5.38	40:53	38	5:04	186 184-188	6/4
5.50	41:40	46	6:10	174 162-192	3/5
5.63	42:30	51	6:46	167 164-192	5/6
5.75	43:14	44	5:51	180 162-192	5/5
5.88	44:08	54	7:12	165 162-168	5/5
6.00	44:47	39	5:11	177 170-180	8/6
6.13	45:27	40	5:17	181 180-182	8/8
6.25	46:03	36	4:49	182 180-184	6/4
6.38	46:47	44	5:49	181 164-188	4/4
6.50	47:40	53	7:05	167 166-168	9/10
6.63	48:19	39	5:14	175 166-184	5/6
6.75	48:56	37	4:59	182 178-186	3/3
6.87	49:41	44	5:54	178 162-186	7/6
7.00	50:40	59	7:54	163 162-166	9/0
7.12	51:20	40	5:21	185 164-200	5/2
7.25	52:23	1:03	8:27	163 162-168	2/6
7.37	53:18	55	7:20	164 162-166	3/5
7.50	54:18	1:00	7:59	165 160-168	5/3
7.62	55:17	59	7:52	166 164-168	7/1
7.75	56:14	57	7:36	165 164-166	11/2
7.87	57:15	1:01	8:09	165 164-166	6/6
8.00	58:09	54	7:12	165 164-170	5/3
8.12	59:09	59	7:56	166 164-168	2/6
8.25	1:00:03	55	7:19	167 164-168	3/5
8.37	1:01:33	1:30 +34	11:57	168 164-172	2/2
8.50	1:02:29	56	7:25	170 166-172	3/4
8.62	1:03:23	54	7:13	168 166-170	4/4
8.75	1:04:17	54	7:13	169 168-170	1/3
8.87	1:05:03	46	6:08	168 166-170	3/5
9.00	1:05:56	53	7:04	168 164-170	2/3
9.12	1:06:35	39	5:11	169 168-170	3/5
9.25	1:08:00	1:26 +25	11:26	167 118-172	2/2
9.37	1:09:02	1:02	8:15	167 162-170	6/1
9.50	1:09:51	48	6:28	169 168-170	5/4
9.62	1:10:44	53	7:03	169 166-174	3/3
9.75	1:11:33	50	6:38	167 164-170	5/2
9.87	1:12:28	54	7:14	167 164-172	2/4
10.00	1:13:23	55	7:22	168 166-170	4/2
10.10	1:14:06	43	7:26	168 164-170	1/2

Elevation

Asc 93m, Range 35m, Flat prediction 1:06:27

Elevation Graph

Biggest Climbs (m)	Min/mi
21 3.3%	7:44
14 4.3%	8:20
11 1.3%	7:37
See your biggest climbs

Cadence

171 (200 max) Stride Length: 140cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.8	171	10.1	1:07:34	7:14
Walk	1.6	110	0	1:14	59:06
Pause	6.7	-	-	5:18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:10	4:44	61.25%	More
800m	2:31	5:03	67.03%	More
1km	3:25	5:31	64.34%	More
Mile	5:29	5:29	68.93%	More
5k	18:01	5:48	71.34%	More
5 miles	30:59	6:12	68.00%	More
10k	40:34	6:32	65.08%	More
10 miles	1:13:18	7:20	59.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	64.67
5km	19:26	6:15	66.12
5M	32:11	6:26	65.46
10km	40:31	6:31	65.16
10M	1:07:06	6:43	65.20
Half	1:29:21	6:49	64.38
20M	2:19:55	7:00	65.15
Mara	3:06:17	7:07	65.25

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