Fri 19th Aug 2016 at 4:00pm by Jon M
Run > Long Run
- warm
-
Time
1:48:18
-
Miles
13.06
-
Min/mi
8:18
-
Pacing
61%
-
WAVA
65.53
-
Cals
1615
-
Asc(m)
42
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
Higher Heath & Calverhall. Tired
===
1) 1m - 7:48(7:48/m) 125cal 7.69/11.05mph
2) 1m - 7:45(7:45/m) 123cal 7.74/8.95mph
3) 1m - 8:25(8:25/m) 124cal 7.12/9.57mph
4) 1m - 8:14(8:14/m) 124cal 7.29/9.33mph
5) 1m - 8:00(8:00/m) 124cal 7.5/11.17mph
6) 1m - 7:44(7:44/m) 125cal 7.75/10.47mph
7) 1m - 7:57(7:57/m) 125cal 7.55/9.44mph
8) 1m - 8:14(8:14/m) 125cal 7.28/9.59mph
9) 1m - 8:09(8:09/m) 124cal 7.37/10.22mph
10) 1m - 8:45(8:45/m) 125cal 6.86/8.61mph
11) 1m - 8:30(8:30/m) 123cal 7.07/9.62mph
12) 1m - 8:40(8:39/m) 120cal 6.93/9.18mph
13) 1m - 9:30(9:30/m) 121cal 6.31/8.72mph
14) 0.06m - 36(10:35/m) 7cal 5.67/6.46mph
7:48 7:45 8:25 8:14 8:00 7:44 7:57 8:14 8:09 8:45 8:30 8:40 9:30 36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:47 |
3:47 |
7:34 |
1/5 |
1.00 |
7:49 |
4:02 |
8:05 |
3/4 |
1.50 |
11:43 |
3:54 |
7:48 |
5/2 |
2.00 |
15:36 |
3:52 |
7:44 |
1/5 |
2.50 |
19:53 |
4:17 |
8:35 |
2/2 |
3.00 |
24:00 |
4:07 |
8:13 |
1/4 |
3.50 |
28:16 |
4:17 |
8:34 |
2/2 |
4.00 |
32:13 |
3:56 |
7:52 |
3/5 |
4.50 |
35:58 |
3:46 |
7:31 |
1/1 |
5.00 |
40:12 |
4:14 |
8:28 |
3/1 |
5.50 |
44:04 |
3:52 |
7:43 |
2/5 |
6.00 |
47:58 |
3:53 |
7:47 |
3/2 |
6.50 |
52:00 |
4:02 |
8:05 |
8/2 |
7.00 |
55:55 |
3:55 |
7:49 |
4/4 |
7.50 |
59:59 |
4:04 |
8:09 |
7/1 |
8.00 |
1:04:08 |
4:09 |
8:18 |
8/2 |
8.50 |
1:08:15 |
4:07 |
8:13 |
10/6 |
9.00 |
1:12:18 |
4:03 |
8:07 |
3/7 |
9.50 |
1:16:26 |
4:08 |
8:17 |
4/3 |
10.00 |
1:21:03 |
4:36 |
9:13 |
16/0 |
10.50 |
1:28:13 |
7:10 |
14:20 |
11/4 |
11.00 |
1:33:12 |
4:59 |
9:58 |
0/15 |
11.50 |
1:37:49 |
4:38 |
9:15 |
1/12 |
12.00 |
1:45:39 |
7:49 |
15:39 |
0/6 |
12.50 |
1:51:02 |
5:23 |
10:46 |
3/4 |
13.00 |
1:56:14 |
5:13 |
10:26 |
3/1 |
13.05 |
1:56:48 |
34 |
10:29 |
3/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:07 |
49.78% |
More |
800m |
3:43 |
7:28 |
56.68% |
More |
1km |
4:40 |
7:31 |
58.77% |
More |
Mile |
7:39 |
7:39 |
60.83% |
More |
5k |
24:28 |
7:53 |
64.87% |
More |
5 miles |
39:57 |
7:59 |
64.93% |
More |
10k |
49:36 |
7:59 |
65.41% |
More |
10 miles |
1:21:00 |
8:06 |
66.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:06 |
7:06 |
65.60 |
5km |
23:38 |
7:36 |
67.16 |
5M |
39:08 |
7:50 |
66.29 |
10km |
49:17 |
7:56 |
65.84 |
10M |
1:21:36 |
8:10 |
65.86 |
Half |
1:48:39 |
8:18 |
65.01 |
20M |
2:50:09 |
8:30 |
65.79 |
Mara |
3:46:32 |
8:39 |
65.89 |
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