Fri 13th Jan 2017 at 1:00pm by RRR-CAZ 🇬🇧
Run > Intervals
v windy
v cold
-
Time
1:07:47
-
Miles
8.34
-
Min/mi
8:08
-
Pacing
81%
-
WAVA
60.35
-
Cals
1001
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
🏃 Steady run for 3.5 miles then 3X1600 in Palmer park with 200 recovery approx jog home.
Split Summary
===
1) 1m - 8:03(8:03/m) 119cal 7.46/8.82mph
2) 1m - 8:27(8:27/m) 122cal 7.1/8.02mph
3) 1m - 8:28(8:28/m) 121cal 7.09/7.85mph
4) 1m - 7:53(7:53/m) 121cal 7.61/10.12mph
5) 1m - 7:41(7:41/m) 120cal 7.8/10.16mph
6) 1m - 8:02(8:02/m) 118cal 7.47/10.68mph
7) 1m - 7:45(7:45/m) 119cal 7.74/11.14mph
8) 1m - 8:48(8:48/m) 122cal 6.81/9.96mph
9) 0.34m - 2:39(7:48/m) 39cal 7.68/8.65mph
8:03 8:27 8:28 7:53 7:41 8:02 7:45 8:48 2:39
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:01 |
1:01 |
8:12 |
0/0 |
| 0.25 |
2:00 |
58 |
7:47 |
1/0 |
| 0.38 |
3:01 |
1:01 |
8:12 |
1/1 |
| 0.50 |
4:02 |
1:00 |
8:01 |
1/0 |
| 0.63 |
5:02 |
1:01 |
8:06 |
0/1 |
| 0.75 |
6:01 |
59 |
7:52 |
0/3 |
| 0.88 |
7:02 |
1:00 |
8:03 |
2/1 |
| 1.00 |
8:03 |
1:01 |
8:10 |
0/2 |
| 1.13 |
9:04 |
1:01 |
8:09 |
1/0 |
| 1.25 |
10:06 |
1:02 |
8:19 |
1/0 |
| 1.38 |
11:09 |
1:03 |
8:21 |
0/1 |
| 1.50 |
12:13 |
1:04 |
8:34 |
0/0 |
| 1.63 |
13:16 |
1:02 |
8:19 |
2/0 |
| 1.75 |
14:23 |
1:07 |
9:00 |
4/0 |
| 1.88 |
15:27 |
1:04 |
8:35 |
2/0 |
| 2.00 |
16:30 |
1:03 |
8:22 |
0/0 |
| 2.13 |
17:33 |
1:03 |
8:25 |
1/1 |
| 2.25 |
18:36 |
1:03 |
8:24 |
1/1 |
| 2.38 |
19:38 |
1:02 |
8:15 |
1/0 |
| 2.50 |
20:40 |
1:02 |
8:15 |
0/2 |
| 2.63 |
21:44 |
1:04 |
8:33 |
2/1 |
| 2.75 |
22:51 |
1:07 |
8:52 |
0/1 |
| 2.88 |
23:55 |
1:04 |
8:33 |
0/1 |
| 3.00 |
24:58 |
1:03 |
8:26 |
0/4 |
| 3.13 |
25:57 |
59 |
7:56 |
0/6 |
| 3.25 |
27:02 |
1:05 |
8:38 |
1/1 |
| 3.38 |
28:11 |
1:09 |
9:13 |
0/1 |
| 3.50 |
29:20 |
1:09 |
9:11 |
0/1 |
| 3.63 |
30:18 |
58 |
7:42 |
1/1 |
| 3.75 |
31:06 |
48 |
6:23 |
2/0 |
| 3.88 |
31:56 |
50 |
6:43 |
0/1 |
| 4.00 |
32:51 |
55 |
7:18 |
1/1 |
| 4.13 |
33:42 |
51 |
6:48 |
0/3 |
| 4.25 |
34:30 |
48 |
6:23 |
1/2 |
| 4.38 |
35:22 |
52 |
7:00 |
1/0 |
| 4.50 |
36:11 |
49 |
6:29 |
0/0 |
| 4.63 |
37:42 |
1:32 |
12:15 |
1/0 |
| 4.75 |
38:52 |
1:09 |
9:14 |
0/1 |
| 4.88 |
39:41 |
49 |
6:34 |
0/0 |
| 5.00 |
40:32 |
51 |
6:50 |
0/2 |
| 5.13 |
41:22 |
50 |
6:38 |
2/0 |
| 5.25 |
42:11 |
49 |
6:33 |
2/0 |
| 5.38 |
43:02 |
51 |
6:52 |
1/1 |
| 5.50 |
43:59 |
56 |
7:30 |
0/1 |
| 5.63 |
44:50 |
51 |
6:51 |
1/1 |
| 5.75 |
46:17 |
1:27 |
11:40 |
0/1 |
| 5.88 |
47:39 |
1:22 |
10:53 |
1/0 |
| 6.00 |
48:33 |
54 |
7:14 |
1/1 |
| 6.13 |
49:21 |
48 |
6:25 |
1/0 |
| 6.25 |
50:14 |
52 |
6:59 |
1/0 |
| 6.38 |
51:06 |
52 |
6:55 |
0/2 |
| 6.50 |
51:56 |
50 |
6:38 |
0/2 |
| 6.63 |
52:46 |
51 |
6:47 |
1/0 |
| 6.75 |
53:38 |
52 |
6:56 |
1/0 |
| 6.87 |
55:05 |
1:27 |
11:35 |
1/0 |
| 7.00 |
56:20 |
1:14 |
9:55 |
0/0 |
| 7.12 |
57:29 |
1:10 |
9:17 |
1/1 |
| 7.25 |
58:44 |
1:15 |
9:58 |
1/0 |
| 7.37 |
59:52 |
1:08 |
9:03 |
3/0 |
| 7.50 |
1:00:58 |
1:06 |
8:50 |
7/0 |
| 7.62 |
1:02:02 |
1:04 |
8:34 |
2/0 |
| 7.75 |
1:03:08 |
1:06 |
8:48 |
1/0 |
| 7.87 |
1:04:07 |
58 |
7:46 |
1/1 |
| 8.00 |
1:05:08 |
1:01 |
8:09 |
0/2 |
| 8.12 |
1:06:04 |
56 |
7:32 |
0/3 |
| 8.25 |
1:07:23 |
1:18 |
10:27 |
0/2 |
| 8.34 |
1:08:05 |
42 |
7:55 |
1/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:37 |
6:29 |
51.55% |
More |
| 800m |
3:17 |
6:36 |
59.62% |
More |
| 1km |
4:08 |
6:40 |
61.55% |
More |
| Mile |
6:50 |
6:50 |
63.24% |
More |
| 5k |
23:12 |
7:28 |
63.49% |
More |
| 5 miles |
39:05 |
7:49 |
61.37% |
More |
| 10k |
49:11 |
7:55 |
60.91% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:09 |
7:09 |
60.51 |
| 5km |
23:48 |
7:40 |
61.87 |
| 5M |
39:25 |
7:53 |
60.86 |
| 10km |
49:37 |
7:59 |
60.39 |
| 10M |
1:22:10 |
8:13 |
60.29 |
| Half |
1:49:24 |
8:21 |
59.45 |
| 20M |
2:51:19 |
8:34 |
60.16 |
| Mara |
3:48:05 |
8:42 |
60.25 |
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