Mon 25th Jan 2016 at 10:00am by Dave.O
Run > Cross Country
- Good
- breezy
-
Time
58:28
-
Miles
5.69
-
Min/mi
10:17
-
Pacing
78%
-
WAVA
44.60
-
Cals
672
-
Asc(m)
42
-
Hillscore
11
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 8:35(8:35/m) 116cal 6.99/0mph
2) 1m - 10:05(10:05/m) 115cal 5.95/0mph
3) 1m - 10:06(10:06/m) 116cal 5.94/0mph
4) 1m - 11:00(11:00/m) 123cal 5.46/0mph
5) 1m - 12:00(12:00/m) 115cal 5/0mph
6) 0.69m - 6:43(9:42/m) 87cal 6.19/0mph
Very muddy
8:35 10:05 10:06 11:00 12:00 6:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:06 |
2:06 |
8:26 |
2/3 |
0.50 |
4:15 |
2:09 |
8:36 |
1/4 |
0.75 |
6:16 |
2:01 |
8:03 |
0/4 |
1.00 |
8:36 |
2:20 |
9:20 |
0/13 |
1.25 |
10:51 |
2:15 |
9:01 |
4/16 |
1.50 |
13:16 |
2:24 |
9:38 |
0/20 |
1.75 |
15:59 |
2:44 |
10:55 |
0/7 |
2.00 |
18:39 |
2:40 |
10:40 |
4/3 |
2.25 |
21:27 |
2:47 |
11:09 |
6/0 |
2.50 |
23:37 |
2:10 |
8:40 |
0/7 |
2.75 |
26:13 |
2:36 |
10:24 |
13/0 |
3.00 |
28:46 |
2:33 |
10:12 |
18/0 |
3.25 |
31:05 |
2:20 |
9:19 |
6/14 |
3.50 |
33:34 |
2:28 |
9:53 |
1/4 |
3.75 |
36:45 |
3:11 |
12:44 |
4/4 |
4.00 |
39:43 |
2:58 |
11:53 |
14/0 |
4.25 |
43:02 |
3:19 |
13:15 |
9/0 |
4.50 |
46:01 |
2:59 |
11:58 |
2/1 |
4.75 |
48:49 |
2:47 |
11:10 |
6/0 |
5.00 |
51:45 |
2:56 |
11:43 |
0/5 |
5.25 |
53:58 |
2:13 |
8:53 |
8/0 |
5.50 |
56:37 |
2:40 |
10:39 |
6/3 |
5.69 |
58:28 |
1:51 |
9:38 |
4/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:59 |
40.20% |
More |
800m |
4:07 |
8:16 |
45.16% |
More |
1km |
5:08 |
8:16 |
47.13% |
More |
Mile |
8:37 |
8:37 |
47.98% |
More |
5k |
29:38 |
9:32 |
47.41% |
More |
5 miles |
51:45 |
10:21 |
44.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:15 |
9:15 |
44.66 |
5km |
30:47 |
9:54 |
45.64 |
5M |
50:59 |
10:12 |
44.80 |
10km |
1:04:11 |
10:20 |
44.41 |
10M |
1:46:17 |
10:38 |
44.30 |
Half |
2:21:31 |
10:48 |
43.66 |
20M |
3:41:36 |
11:05 |
44.18 |
Mara |
4:55:03 |
11:16 |
44.25 |
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