Mon 15th Dec 2014 at 3:00pm by Jon M
Run > Long Run
-
Time
1:29:34
-
Miles
10.02
-
Min/mi
8:56
-
Pacing
79%
-
WAVA
59.58
-
Cals
1256
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Around town - Xmas cards
===
1) 1m - 8:47(8:47/m) 126cal 3.06/4.61/hr
2) 1m - 8:15(8:15/m) 126cal 3.25/4.73/hr
3) 1m - 8:51(8:51/m) 126cal 3.03/4.5/hr
4) 1m - 8:18(8:18/m) 125cal 3.23/4.68/hr
5) 1m - 9:14(9:14/m) 128cal 2.9/4.93/hr
6) 1m - 8:54(8:54/m) 125cal 3.01/4.51/hr
7) 1m - 9:17(9:17/m) 124cal 2.89/3.94/hr
8) 1m - 9:02(9:02/m) 126cal 2.97/3.88/hr
9) 1m - 9:55(9:55/m) 122cal 2.71/3.88/hr
10) 1m - 8:48(8:48/m) 125cal 3.05/3.98/hr
11) 0.02m - 13(9:42/m) 3cal 2.76/2.98/hr
8:47 8:15 8:51 8:18 9:14 8:54 9:17 9:02 9:55 8:48 13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:09 |
4:09 |
8:18 |
3/10 |
1.00 |
8:46 |
4:37 |
9:14 |
3/5 |
1.50 |
12:59 |
4:13 |
8:26 |
3/5 |
2.00 |
17:02 |
4:03 |
8:07 |
5/5 |
2.50 |
21:26 |
4:23 |
8:46 |
22/0 |
3.00 |
25:54 |
4:28 |
8:56 |
2/16 |
3.50 |
29:54 |
4:00 |
8:01 |
4/9 |
4.00 |
34:11 |
4:17 |
8:35 |
21/11 |
4.50 |
39:13 |
5:01 |
10:02 |
10/5 |
5.00 |
43:26 |
4:13 |
8:26 |
3/13 |
5.50 |
48:03 |
4:37 |
9:14 |
2/3 |
6.00 |
52:21 |
4:18 |
8:36 |
4/3 |
6.50 |
57:12 |
4:52 |
9:43 |
5/4 |
7.00 |
1:01:37 |
4:25 |
8:50 |
3/6 |
7.50 |
1:06:05 |
4:28 |
8:55 |
2/7 |
8.00 |
1:10:39 |
4:34 |
9:09 |
8/3 |
8.50 |
1:16:10 |
5:31 |
11:01 |
2/4 |
9.00 |
1:20:34 |
4:24 |
8:47 |
2/2 |
9.50 |
1:24:51 |
4:17 |
8:35 |
5/4 |
10.00 |
1:29:22 |
4:31 |
9:02 |
9/5 |
10.02 |
1:29:35 |
13 |
9:14 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:25 |
47.52% |
More |
800m |
3:45 |
7:33 |
55.62% |
More |
1km |
4:44 |
7:37 |
57.40% |
More |
Mile |
7:55 |
7:55 |
58.30% |
More |
5k |
26:13 |
8:26 |
60.02% |
More |
5 miles |
43:14 |
8:39 |
59.46% |
More |
10k |
54:16 |
8:44 |
59.26% |
More |
10 miles |
1:29:21 |
8:56 |
59.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
59.34 |
5km |
25:53 |
8:20 |
60.80 |
5M |
42:52 |
8:34 |
59.97 |
10km |
53:58 |
8:41 |
59.58 |
10M |
1:29:23 |
8:56 |
59.56 |
Half |
1:59:00 |
9:05 |
58.80 |
20M |
3:06:21 |
9:19 |
59.50 |
Mara |
4:08:06 |
9:28 |
59.59 |
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