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Mon 6th May 2024 at 6:18pm by Runningbug

Run > Intervals

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Time
33:13
Miles
3.84
Min/mi
8:39
Pacing
85.9%
WAVA
60.71
Stride(cm)
104
Cals
539
Cadence
179
Asc(m)
132
Hillscore
9
Surface
Road

Notes & Comments

1) 1mi - 8:29(8:29/mi) 140cal 7.07/8.1mph
2) 1mi - 8:45(8:45/mi) 140cal 6.86/8.35mph
3) 1mi - 9:06(9:06/mi) 140cal 6.6/8.39mph
4) 0.84mi - 6:54(8:10/mi) 119cal 7.35/8.83mph

3 mins on 2 mins off all the way with William

8:29 8:45 9:06 6:54

Pace

11%

13%

47%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	30	30	8:06	191 188-196	0/3
0.13	59	29	7:41	185 184-186	0/2
0.19	1:29	30	7:55	184 182-184	0/4
0.25	1:59	30	7:58	182 182-182	4/1
0.31	2:29	30	8:07	181 180-182	3/0
0.38	2:58	29	7:38	181 180-182	1/0
0.44	3:36	38	10:15	169 164-184	1/0
0.50	4:18	41	11:04	167 166-168	1/2
0.56	4:57	39	10:25	168 166-170	1/1
0.63	5:26	29	7:52	187 184-190	3/0
0.69	5:55	29	7:39	184 184-186	2/0
0.75	6:24	29	7:44	183 182-184	0/1
0.81	6:53	29	7:52	183 182-184	1/0
0.88	7:23	29	7:51	182 182-182	0/1
0.94	7:52	29	7:41	185 184-186	0/0
1.00	8:30	38	10:11	173 164-184	0/1
1.06	9:11	41	10:56	167 166-168	1/1
1.13	9:51	40	10:39	168 166-170	2/0
1.19	10:21	30	7:59	187 174-194	1/0
1.25	10:50	29	7:49	188 186-190	1/3
1.31	11:19	29	7:42	185 182-188	4/0
1.38	11:50	31	8:13	184 182-186	5/0
1.44	12:20	30	7:57	183 182-184	0/6
1.50	12:49	30	7:55	183 182-184	0/5
1.56	13:23	34	9:01	176 166-188	4/0
1.63	14:04	41	10:49	167 166-168	1/3
1.69	14:45	41	10:59	167 166-168	0/4
1.75	15:19	34	8:59	184 168-190	1/1
1.81	15:48	29	7:46	187 184-188	1/1
1.88	16:17	29	7:42	186 186-188	1/1
1.94	16:45	28	7:30	184 182-186	2/2
2.00	17:15	30	7:59	183 182-186	6/0
2.06	17:44	30	7:57	184 182-186	4/0
2.13	18:22	38	10:02	174 166-182	2/1
2.19	19:04	42	11:08	166 166-166	1/2
2.25	19:45	42	11:07	166 166-168	2/3
2.31	20:19	33	8:52	179 166-190	6/0
2.38	20:52	33	8:53	180 178-182	3/0
2.44	21:27	35	9:13	178 178-178	0/5
2.50	21:59	33	8:42	179 178-180	3/1
2.56	22:31	32	8:28	180 180-180	8/0
2.63	23:02	31	8:13	180 180-180	1/1
2.69	23:42	40	10:46	169 166-178	1/9
2.75	24:20	38	10:10	168 166-170	4/1
2.81	24:59	38	10:16	169 166-172	0/5
2.88	25:26	27	7:12	190 182-194	2/6
2.94	25:51	25	6:42	189 188-190	4/7
3.00	26:20	29	7:49	186 184-188	0/13
3.06	26:49	28	7:34	183 180-186	3/0
3.13	27:21	32	8:30	180 178-182	22/0
3.19	27:53	32	8:37	178 176-178	4/5
3.25	28:33	40	10:41	172 166-180	3/9
3.31	29:09	36	9:39	167 166-168	0/1
3.38	29:41	32	8:34	172 168-188	1/1
3.44	30:09	27	7:17	188 186-190	0/9
3.50	30:35	26	6:57	189 188-190	5/0
3.56	31:03	29	7:40	185 184-186	1/1
3.63	31:32	29	7:43	184 182-186	3/0
3.69	32:02	30	7:53	185 182-186	3/0
3.75	32:30	29	7:36	185 184-186	0/2
3.81	32:59	29	7:38	185 182-186	4/1
3.84	33:14	15	7:52	182 182-182	2/0

Elevation

Asc 132m, Range 36m, Flat prediction 33:49

Elevation Graph

Biggest Climbs (m)	Min/mi
30 14.1%	8:21
16 6.6%	8:33
14 6.7%	8:02
12 5.4%	9:01
12 3.9%	7:54
10 2.8%	7:36
See your biggest climbs

Cadence

179 (196 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	3.8	33:14	8:39
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	49.03%	More
800m	3:46	7:35	56.66%	More
1km	5:03	8:07	55.23%	More
Mile	8:00	8:00	59.27%	More
5k	26:54	8:40	60.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:11	8:11	57.90
5km	26:38	8:34	60.64
5M	43:43	8:45	60.43
10km	54:50	8:49	60.29
10M	1:29:59	9:00	60.87
Half	1:59:11	9:06	60.42
20M	3:05:10	9:16	61.63
Mara	4:05:16	9:22	62.04

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