Sat 16th Jan 2016 at 1:00pm by Jon M
Run > Long Run
- drizzle
- cold
-
Time
1:57:50
-
Miles
14.07
-
Min/mi
8:22
-
Pacing
91%
-
WAVA
65.19
-
Cals
1753
-
Asc(m)
42
-
Hillscore
14
-
Surface
Road
Notes & Comments
Wirswall, Norbury & Marbury. Snowed a bit
1) 1m - 8:06(8:06/m) 123cal 7.4/8.97mph
2) 1m - 8:30(8:30/m) 125cal 7.05/9.72mph
3) 1m - 8:19(8:19/m) 123cal 7.22/9.33mph
4) 1m - 7:42(7:42/m) 123cal 7.79/9.82mph
5) 1m - 8:06(8:06/m) 125cal 7.41/9.67mph
6) 1m - 8:34(8:34/m) 124cal 7/10.24mph
7) 1m - 8:06(8:06/m) 126cal 7.4/10.46mph
8) 1m - 8:50(8:50/m) 128cal 6.78/9.7mph
9) 1m - 8:59(8:59/m) 125cal 6.68/10.25mph
10) 1m - 8:08(8:08/m) 123cal 7.37/8.78mph
11) 1m - 8:33(8:33/m) 125cal 7.02/9.02mph
12) 1m - 8:20(8:20/m) 124cal 7.2/9.07mph
13) 1m - 8:33(8:33/m) 125cal 7.02/9.48mph
14) 1m - 8:26(8:26/m) 125cal 7.12/8.69mph
15) 0.07m - 37(8:24/m) 9cal 7.14/7.23mph
8:06 8:30 8:19 7:42 8:06 8:34 8:06 8:50 8:59 8:08 8:33 8:20 8:33 8:26 37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:00 |
4:00 |
7:59 |
3/4 |
1.00 |
8:06 |
4:06 |
8:13 |
7/3 |
1.50 |
12:05 |
3:59 |
7:57 |
2/3 |
2.00 |
16:36 |
4:32 |
9:04 |
30/0 |
2.50 |
20:46 |
4:10 |
8:19 |
11/3 |
3.00 |
24:55 |
4:09 |
8:17 |
9/5 |
3.50 |
28:36 |
3:41 |
7:23 |
0/45 |
4.00 |
32:37 |
4:01 |
8:02 |
4/17 |
4.50 |
36:34 |
3:57 |
7:54 |
0/6 |
5.00 |
40:43 |
4:09 |
8:18 |
1/2 |
5.50 |
45:03 |
4:20 |
8:41 |
19/0 |
6.00 |
49:16 |
4:13 |
8:26 |
6/2 |
6.50 |
53:18 |
4:01 |
8:02 |
0/21 |
7.00 |
57:23 |
4:06 |
8:11 |
4/4 |
7.50 |
1:01:39 |
4:16 |
8:31 |
9/5 |
8.00 |
1:06:14 |
4:35 |
9:10 |
15/2 |
8.50 |
1:10:31 |
4:17 |
8:33 |
7/5 |
9.00 |
1:15:14 |
4:43 |
9:26 |
23/0 |
9.50 |
1:19:23 |
4:10 |
8:19 |
0/6 |
10.00 |
1:23:21 |
3:58 |
7:55 |
0/16 |
10.50 |
1:27:49 |
4:28 |
8:55 |
2/5 |
11.00 |
1:31:54 |
4:05 |
8:11 |
0/9 |
11.50 |
1:36:06 |
4:12 |
8:24 |
5/5 |
12.00 |
1:40:14 |
4:08 |
8:16 |
3/3 |
12.50 |
1:44:30 |
4:16 |
8:33 |
7/2 |
13.00 |
1:48:47 |
4:17 |
8:34 |
4/2 |
13.50 |
1:52:57 |
4:10 |
8:21 |
3/3 |
14.00 |
1:57:13 |
4:15 |
8:31 |
4/1 |
14.07 |
1:57:48 |
35 |
8:32 |
3/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:07 |
49.77% |
More |
800m |
3:39 |
7:20 |
57.69% |
More |
1km |
4:36 |
7:24 |
59.70% |
More |
Mile |
7:30 |
7:30 |
62.11% |
More |
5k |
24:57 |
8:02 |
63.61% |
More |
5 miles |
40:33 |
8:07 |
63.97% |
More |
10k |
50:57 |
8:12 |
63.70% |
More |
10 miles |
1:23:17 |
8:20 |
64.53% |
More |
Half |
1:49:35 |
8:22 |
64.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
65.14 |
5km |
23:46 |
7:39 |
66.78 |
5M |
39:21 |
7:52 |
65.92 |
10km |
49:33 |
7:58 |
65.49 |
10M |
1:22:03 |
8:12 |
65.50 |
Half |
1:49:14 |
8:20 |
64.67 |
20M |
2:51:04 |
8:33 |
65.44 |
Mara |
3:47:46 |
8:42 |
65.53 |
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