Sat 22nd Nov 2014 at 8:00am by Mrs LH
Run > Run-Walk
- Good
-
Time
50:03
-
Miles
4.28
-
Min/mi
11:42
-
Pacing
88%
-
WAVA
48.46
-
Cals
465
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
4min run/1min walk for 50minutes, plus 5mins walk warm up and cool down out for 1hour
===
1) 1m - 11:51(11:51/m) 104cal 2.26/3.16/hr
2) 1m - 11:29(11:29/m) 107cal 2.34/2.96/hr
3) 1m - 11:49(11:49/m) 111cal 2.27/2.99/hr
4) 1m - 11:31(11:31/m) 110cal 2.33/2.92/hr
5) 0.28m - 3:22(11:51/m) 33cal 2.26/2.6/hr
11:51 11:29 11:49 11:31 3:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
1:17 |
1:17 |
10:12 |
0.25 |
2:44 |
1:28 |
11:44 |
0.38 |
4:25 |
1:41 |
13:26 |
0.50 |
6:03 |
1:37 |
12:59 |
0.63 |
7:28 |
1:26 |
11:26 |
0.75 |
9:12 |
1:44 |
13:53 |
0.88 |
10:29 |
1:17 |
10:16 |
1.00 |
11:51 |
1:22 |
10:55 |
1.13 |
13:16 |
1:25 |
11:20 |
1.25 |
14:57 |
1:41 |
13:26 |
1.38 |
16:15 |
1:18 |
10:26 |
1.50 |
17:34 |
1:19 |
10:30 |
1.63 |
18:56 |
1:22 |
10:58 |
1.75 |
20:34 |
1:38 |
13:05 |
1.88 |
22:05 |
1:30 |
12:02 |
2.00 |
23:20 |
1:16 |
10:06 |
2.13 |
25:03 |
1:43 |
13:45 |
2.25 |
26:22 |
1:19 |
10:30 |
2.38 |
27:46 |
1:24 |
11:11 |
2.50 |
29:09 |
1:23 |
11:04 |
2.63 |
30:48 |
1:39 |
13:10 |
2.75 |
32:10 |
1:22 |
10:59 |
2.88 |
33:33 |
1:23 |
11:01 |
3.00 |
35:10 |
1:37 |
12:57 |
3.13 |
36:28 |
1:18 |
10:25 |
3.25 |
37:50 |
1:22 |
10:57 |
3.38 |
39:32 |
1:42 |
13:33 |
3.50 |
40:57 |
1:25 |
11:18 |
3.63 |
42:17 |
1:20 |
10:41 |
3.75 |
43:42 |
1:25 |
11:19 |
3.88 |
45:19 |
1:38 |
13:03 |
4.00 |
46:41 |
1:21 |
10:52 |
4.13 |
48:06 |
1:25 |
11:20 |
4.25 |
49:30 |
1:24 |
11:10 |
4.28 |
50:03 |
33 |
16:38 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:43 |
10:43 |
46.56 |
5km |
35:38 |
11:28 |
48.93 |
5M |
59:01 |
11:48 |
48.28 |
10km |
1:14:18 |
11:57 |
48.04 |
10M |
2:03:03 |
12:18 |
47.87 |
Half |
2:43:50 |
12:30 |
47.00 |
20M |
4:16:33 |
12:50 |
47.33 |
Mara |
5:41:34 |
13:02 |
47.15 |
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