Tue 7th Jun 2016 at 8:00pm by Doctor K
Run > Hill Work
- rain
- warm
-
Time
17:25
-
Miles
1.70
-
Min/mi
10:15
-
Pacing
0%
-
WAVA
46.96
-
Cals
288
-
Asc(m)
42
-
Hillscore
5
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 10:13(10:13/m) 170cal 5.87/0mph
2) 0.7m - 7:12(10:15/m) 118cal 5.85/0mph
track session -cross country hill circuit in pairs
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.06 |
42 |
42 |
11:07 |
0/1 |
0.13 |
6:25 |
5:44 |
1:31:36 |
0/2 |
0.19 |
6:59 |
34 |
9:00 |
0/3 |
0.25 |
7:35 |
36 |
9:32 |
0/3 |
0.31 |
8:24 |
49 |
13:02 |
2/3 |
0.38 |
9:07 |
43 |
11:34 |
3/0 |
0.44 |
9:45 |
38 |
10:05 |
3/0 |
0.50 |
13:59 |
4:14 |
1:07:50 |
0/0 |
0.56 |
15:00 |
1:01 |
16:09 |
0/4 |
0.63 |
15:36 |
36 |
9:35 |
0/3 |
0.69 |
16:28 |
52 |
13:56 |
5/2 |
0.75 |
17:11 |
43 |
11:30 |
1/0 |
0.81 |
17:49 |
38 |
10:10 |
3/0 |
0.88 |
22:03 |
4:14 |
1:07:40 |
0/1 |
0.94 |
23:10 |
1:07 |
17:46 |
0/3 |
1.00 |
23:45 |
35 |
9:21 |
0/4 |
1.06 |
24:32 |
47 |
12:32 |
4/2 |
1.13 |
25:17 |
45 |
12:01 |
2/0 |
1.19 |
25:56 |
40 |
10:35 |
3/0 |
1.25 |
30:43 |
4:47 |
1:16:25 |
1/1 |
1.31 |
31:29 |
46 |
12:17 |
0/3 |
1.38 |
32:05 |
36 |
9:40 |
0/4 |
1.44 |
32:43 |
38 |
10:04 |
0/5 |
1.50 |
33:23 |
40 |
10:46 |
2/3 |
1.56 |
34:00 |
37 |
9:51 |
7/0 |
1.63 |
34:36 |
36 |
9:38 |
3/0 |
1.69 |
35:12 |
36 |
9:38 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:26 |
36.88% |
More |
800m |
5:05 |
10:13 |
40.46% |
More |
1km |
6:21 |
10:13 |
42.16% |
More |
Mile |
10:13 |
10:13 |
44.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
45.80 |
5km |
33:00 |
10:37 |
46.88 |
5M |
54:39 |
10:56 |
46.22 |
10km |
1:08:49 |
11:04 |
45.88 |
10M |
1:53:57 |
11:24 |
45.87 |
Half |
2:31:42 |
11:35 |
45.27 |
20M |
3:57:34 |
11:53 |
45.80 |
Mara |
5:16:18 |
12:04 |
45.87 |
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