- Good
- windy
-
Time
2:31:00
-
Miles
17.00
-
Min/mi
8:53
-
Pacing
0%
-
WAVA
52.70
-
Cals
1960
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Long run to Suffolk Food Hall to watch Ipswich Jaffa Cross Country fixture.
Just over 8 miles there and spent around 1h 40m there and some great running by the Jaffa's. Think they won the mens and womens races
Run back was fine but very cold to begin with, last couple were a slog but that's to be expected.
Good run
===
1) 1m - 8:57(8:57/m)
2) 1m - 9:01(9:01/m)
3) 1m - 9:04(9:04/m)
4) 1m - 8:52(8:52/m)
5) 1m - 8:47(8:47/m)
6) 1m - 8:52(8:52/m)
7) 1m - 8:58(8:58/m)
8) 1m - 8:55(8:55/m)
9) 1m - 9:34(8:34/m)
10) 1m - 8:51(8:51/m)
11) 1m - 9:00(9:00/m)
12) 1m - 8:54(8:54/m)
13) 1m - 8:37(8:37/m)
14) 1m - 8:41(8:41/m)
15) 1m - 8:35(8:35/m)
16) 1m - 8:36(8:36/m)
17) 1m - 8:46(8:46/m)
8.57 9.01 9.04 8.52 8.47 8.52 8.58 8.55 9.34 8.51 9.00 8.54 8.37 8.41 8.35 8.36 8.46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:26 |
4:26 |
8:52 |
5/5 |
1.00 |
8:56 |
4:30 |
8:59 |
3/3 |
1.50 |
13:32 |
4:36 |
9:11 |
7/3 |
2.00 |
17:59 |
4:27 |
8:54 |
2/1 |
2.50 |
22:35 |
4:36 |
9:12 |
19/1 |
3.00 |
27:05 |
4:30 |
9:00 |
2/3 |
3.50 |
31:31 |
4:26 |
8:52 |
0/12 |
4.00 |
36:00 |
4:29 |
8:58 |
0/10 |
4.50 |
40:42 |
4:42 |
9:25 |
0/6 |
5.00 |
45:03 |
4:21 |
8:43 |
1/2 |
5.50 |
49:33 |
4:29 |
8:58 |
2/2 |
6.00 |
53:57 |
4:24 |
8:49 |
6/1 |
6.50 |
58:23 |
4:26 |
8:51 |
2/5 |
7.00 |
1:03:03 |
4:41 |
9:21 |
4/3 |
7.50 |
1:07:23 |
4:20 |
8:39 |
1/4 |
8.00 |
1:12:05 |
4:42 |
9:24 |
9/9 |
8.50 |
2:50:23 |
1:38:19 |
3:16:37 |
6/6 |
9.00 |
2:55:30 |
5:07 |
10:14 |
8/8 |
9.50 |
2:59:56 |
4:26 |
8:53 |
4/1 |
10.00 |
3:04:22 |
4:26 |
8:51 |
3/4 |
10.50 |
3:08:53 |
4:32 |
9:03 |
5/1 |
11.00 |
3:13:28 |
4:35 |
9:09 |
2/3 |
11.50 |
3:17:55 |
4:27 |
8:54 |
2/1 |
12.00 |
3:24:06 |
6:11 |
12:22 |
3/1 |
12.50 |
3:28:25 |
4:19 |
8:38 |
8/0 |
13.00 |
3:33:05 |
4:40 |
9:19 |
10/1 |
13.50 |
3:37:28 |
4:23 |
8:47 |
13/0 |
14.00 |
3:41:48 |
4:20 |
8:40 |
3/4 |
14.50 |
3:46:01 |
4:13 |
8:26 |
1/19 |
15.00 |
3:57:22 |
11:22 |
22:43 |
3/2 |
15.50 |
4:01:44 |
4:21 |
8:43 |
1/9 |
16.00 |
4:06:00 |
4:16 |
8:32 |
3/2 |
16.50 |
4:10:31 |
4:31 |
9:03 |
4/6 |
17.00 |
4:14:58 |
4:27 |
8:53 |
1/4 |
17.07 |
4:15:28 |
30 |
7:41 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
39.43% |
More |
800m |
4:04 |
8:12 |
43.91% |
More |
1km |
5:08 |
8:16 |
45.49% |
More |
Mile |
8:25 |
8:25 |
47.64% |
More |
5k |
27:36 |
8:53 |
49.40% |
More |
5 miles |
44:43 |
8:57 |
49.52% |
More |
10k |
55:43 |
8:58 |
49.56% |
More |
10 miles |
3:04:14 |
18:25 |
24.74% |
More |
Half |
3:33:17 |
16:17 |
28.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:39 |
5:39 |
70.98 |
5km |
21:02 |
6:46 |
64.81 |
5M |
36:32 |
7:18 |
60.60 |
10km |
47:00 |
7:34 |
58.75 |
10M |
1:21:37 |
8:10 |
55.84 |
Half |
1:51:37 |
8:31 |
53.56 |
20M |
3:02:19 |
9:07 |
51.96 |
Mara |
4:09:21 |
9:31 |
50.66 |
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