Fri 30th Dec 2016 at 6:00pm by Turkhish
Run > General
- cold
-
Time
29:29
-
Miles
3.06
-
Min/mi
9:38
-
Pacing
88%
-
WAVA
48.72
-
Cals
361
-
Asc(m)
45
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:02(10:02/m) 118cal 5.98/0mph
2) 1m - 9:23(9:23/m) 118cal 6.39/0mph
3) 1m - 9:35(9:35/m) 118cal 6.26/0mph
4) 0.06m - 29(7:43/m) 7cal 7.78/0mph
Knee sore from the beginning which is a bit of a worry. Nice and slow for the first lap in 15.07.....14.02 for the second lap.
Good session though.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:18 |
1:18 |
10:26 |
0/4 |
0.25 |
2:38 |
1:20 |
10:37 |
0/3 |
0.38 |
3:53 |
1:15 |
9:57 |
4/0 |
0.50 |
5:08 |
1:15 |
10:01 |
1/2 |
0.63 |
6:20 |
1:12 |
9:35 |
0/1 |
0.75 |
7:32 |
1:13 |
9:42 |
3/1 |
0.88 |
8:46 |
1:13 |
9:45 |
3/0 |
1.00 |
10:02 |
1:16 |
10:09 |
3/1 |
1.13 |
11:16 |
1:14 |
9:50 |
2/0 |
1.25 |
12:31 |
1:16 |
10:07 |
4/1 |
1.38 |
13:43 |
1:12 |
9:34 |
0/5 |
1.50 |
14:50 |
1:07 |
8:54 |
0/2 |
1.63 |
16:28 |
1:38 |
13:04 |
0/5 |
1.75 |
17:39 |
1:11 |
9:29 |
0/4 |
1.88 |
18:50 |
1:11 |
9:26 |
4/0 |
2.00 |
19:57 |
1:08 |
9:02 |
2/1 |
2.13 |
21:13 |
1:15 |
10:03 |
0/1 |
2.25 |
22:30 |
1:17 |
10:15 |
1/1 |
2.38 |
23:44 |
1:15 |
9:58 |
4/0 |
2.50 |
24:59 |
1:14 |
9:54 |
3/1 |
2.63 |
26:16 |
1:17 |
10:17 |
2/0 |
2.75 |
27:27 |
1:11 |
9:28 |
4/2 |
2.88 |
28:30 |
1:03 |
8:27 |
0/4 |
3.00 |
29:33 |
1:02 |
8:18 |
0/2 |
3.06 |
29:58 |
25 |
7:42 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
40.60% |
More |
800m |
4:24 |
8:51 |
44.11% |
More |
1km |
5:40 |
9:07 |
44.58% |
More |
Mile |
9:23 |
9:23 |
45.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:01 |
9:01 |
47.61 |
5km |
29:58 |
9:39 |
48.75 |
5M |
49:37 |
9:55 |
47.95 |
10km |
1:02:28 |
10:03 |
47.56 |
10M |
1:43:27 |
10:21 |
47.47 |
Half |
2:17:44 |
10:31 |
46.82 |
20M |
3:35:41 |
10:47 |
47.37 |
Mara |
4:47:09 |
10:58 |
47.45 |
Three Things You Saw Today
1 Cemetary
2 lorrry park
3 brrewers fayre
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