Fri 12th Aug 2016 at 6:00am by geordiegirl
Run > General
-
Time
46:37
-
Miles
4.25
-
Min/mi
10:58
-
Pacing
80%
-
WAVA
46.81
-
Cals
595
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Run to work my legs felt very heavy probably from the run home last night and a late night too. But done in 46 min and happy with that!!
ran up Newcastle bank and through North Lodge before joining the line to work.
Split Summary
===
1) 1m - 10:25(10:25/m) 149cal 5.76/6.99mph
2) 1m - 11:38(11:38/m) 137cal 5.16/7.38mph
3) 1m - 10:56(10:56/m) 142cal 5.48/6.54mph
4) 1m - 11:27(11:27/m) 133cal 5.24/15.03mph
5) 0.25m - 2:11(8:51/m) 34cal 6.78/7.79mph
10:25 11:38 10:56 11:27 2:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:22 |
1:22 |
10:53 |
0/3 |
0.25 |
2:40 |
1:18 |
10:26 |
0/3 |
0.38 |
3:59 |
1:19 |
10:33 |
0/4 |
0.50 |
5:11 |
1:12 |
9:37 |
0/10 |
0.63 |
6:28 |
1:17 |
10:15 |
0/6 |
0.75 |
7:45 |
1:17 |
10:14 |
0/4 |
0.88 |
9:05 |
1:20 |
10:41 |
0/6 |
1.00 |
10:25 |
1:20 |
10:37 |
0/6 |
1.13 |
11:43 |
1:19 |
10:31 |
2/0 |
1.25 |
13:04 |
1:21 |
10:48 |
0/7 |
1.38 |
14:22 |
1:17 |
10:17 |
1/2 |
1.50 |
15:48 |
1:27 |
11:32 |
0/6 |
1.63 |
18:02 |
2:14 |
17:52 |
7/0 |
1.75 |
19:24 |
1:22 |
10:57 |
7/0 |
1.88 |
21:02 |
1:38 |
13:04 |
6/0 |
2.00 |
22:23 |
1:21 |
10:51 |
1/2 |
2.13 |
24:23 |
2:00 |
15:59 |
2/1 |
2.25 |
25:42 |
1:19 |
10:30 |
2/0 |
2.38 |
26:59 |
1:17 |
10:18 |
2/0 |
2.50 |
28:18 |
1:18 |
10:27 |
0/2 |
2.63 |
29:44 |
1:27 |
11:33 |
0/0 |
2.75 |
31:16 |
1:32 |
12:14 |
1/1 |
2.88 |
32:41 |
1:25 |
11:23 |
1/1 |
3.00 |
33:55 |
1:13 |
9:48 |
0/1 |
3.13 |
35:25 |
1:30 |
12:00 |
4/0 |
3.25 |
36:50 |
1:25 |
11:24 |
4/0 |
3.38 |
38:18 |
1:28 |
11:41 |
9/0 |
3.50 |
39:37 |
1:19 |
10:35 |
1/0 |
3.63 |
41:15 |
1:37 |
12:59 |
3/0 |
3.75 |
42:24 |
1:09 |
9:13 |
0/3 |
3.88 |
43:47 |
1:23 |
11:03 |
1/1 |
4.00 |
45:21 |
1:35 |
12:38 |
2/1 |
4.13 |
46:26 |
1:04 |
8:35 |
2/3 |
4.25 |
47:33 |
1:07 |
9:15 |
0/5 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:56 |
41.95% |
More |
800m |
5:01 |
10:06 |
40.78% |
More |
1km |
6:15 |
10:03 |
42.63% |
More |
Mile |
10:20 |
10:20 |
43.83% |
More |
5k |
35:12 |
11:20 |
44.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:24 |
9:24 |
48.16 |
5km |
32:57 |
10:36 |
48.01 |
5M |
55:48 |
11:10 |
46.26 |
10km |
1:10:59 |
11:25 |
45.53 |
10M |
2:00:11 |
12:01 |
44.23 |
Half |
2:42:03 |
12:22 |
42.80 |
20M |
4:18:50 |
12:57 |
42.08 |
Mara |
5:49:00 |
13:19 |
41.27 |
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