Sat 11th Feb 2017 at 7:00am by Hawkins
Run > Long Run
heavy rain
cold
-
Time
2:29:10
-
Miles
18.11
-
Min/mi
8:14
-
Pacing
44%
-
WAVA
55.66
-
Cals
2478
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Once I'd woken up, this was an excellent run from Beverley, via Cottingham, to Hull parkrun, where I rounded off the run with three sub-eight minute miles.
Split Summary
===
1) 1m - 8:41(8:41/m) 135cal 6.91/7.87mph
2) 1m - 8:42(8:42/m) 135cal 6.9/8.3mph
3) 1m - 8:36(8:36/m) 138cal 6.98/8.97mph
4) 1m - 8:31(8:31/m) 132cal 7.04/7.63mph
5) 1m - 8:12(8:12/m) 137cal 7.32/7.93mph
6) 1m - 8:35(8:35/m) 136cal 6.99/7.53mph
7) 1m - 8:29(8:29/m) 136cal 7.07/8.62mph
8) 1m - 7:53(7:53/m) 137cal 7.61/9.42mph
9) 1m - 8:06(8:06/m) 139cal 7.41/9.01mph
10) 1m - 8:11(8:11/m) 137cal 7.32/8.66mph
11) 1m - 8:10(8:10/m) 137cal 7.35/7.84mph
12) 1m - 8:10(8:10/m) 137cal 7.35/8.37mph
13) 1m - 8:06(8:06/m) 137cal 7.41/9.44mph
14) 1m - 8:03(8:03/m) 139cal 7.45/9.5mph
15) 1m - 8:26(8:26/m) 138cal 7.12/9.21mph
16) 1m - 7:46(7:46/m) 136cal 7.72/9.66mph
17) 1m - 7:53(7:53/m) 139cal 7.61/8.58mph
18) 1m - 7:50(7:50/m) 138cal 7.66/8.4mph
19) 0.11m - 50(7:30/m) 15cal 8/8.54mph
8:41 8:42 8:36 8:31 8:12 8:35 8:29 7:53 8:06 8:11 8:10 8:10 8:06 8:03 8:26 7:46 7:53 7:50 50
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
| 0.50 |
4:24 |
4:24 |
8:47 |
| 1.00 |
8:41 |
4:17 |
8:34 |
| 1.50 |
13:00 |
4:20 |
8:39 |
| 2.00 |
17:33 |
4:33 |
9:06 |
| 2.50 |
21:49 |
4:16 |
8:31 |
| 3.00 |
26:09 |
4:21 |
8:42 |
| 3.50 |
30:22 |
4:13 |
8:26 |
| 4.00 |
38:50 |
8:28 |
16:55 |
| 4.50 |
43:03 |
4:13 |
8:25 |
| 5.00 |
47:03 |
4:00 |
8:01 |
| 5.50 |
51:18 |
4:15 |
8:30 |
| 6.00 |
55:38 |
4:19 |
8:39 |
| 6.50 |
59:49 |
4:11 |
8:22 |
| 7.00 |
1:04:07 |
4:18 |
8:36 |
| 7.50 |
1:08:03 |
3:56 |
7:52 |
| 8.00 |
1:12:00 |
3:57 |
7:54 |
| 8.50 |
1:16:05 |
4:05 |
8:10 |
| 9.00 |
1:20:08 |
4:03 |
8:06 |
| 9.50 |
1:24:16 |
4:08 |
8:16 |
| 10.00 |
1:28:20 |
4:04 |
8:07 |
| 10.50 |
1:32:24 |
4:04 |
8:08 |
| 11.00 |
1:36:29 |
4:05 |
8:10 |
| 11.50 |
1:40:37 |
4:09 |
8:18 |
| 12.00 |
1:44:39 |
4:02 |
8:03 |
| 12.50 |
1:48:41 |
4:02 |
8:05 |
| 13.00 |
1:52:44 |
4:03 |
8:06 |
| 13.50 |
1:56:46 |
4:02 |
8:03 |
| 14.00 |
2:00:48 |
4:02 |
8:04 |
| 14.50 |
2:04:57 |
4:09 |
8:18 |
| 15.00 |
2:09:14 |
4:17 |
8:33 |
| 15.50 |
2:17:07 |
7:53 |
15:46 |
| 16.00 |
2:21:01 |
3:54 |
7:48 |
| 16.50 |
2:24:59 |
3:59 |
7:58 |
| 17.00 |
2:28:53 |
3:54 |
7:48 |
| 17.50 |
2:32:50 |
3:57 |
7:54 |
| 18.00 |
2:36:43 |
3:53 |
7:46 |
| 18.11 |
2:37:34 |
51 |
7:35 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:50 |
7:21 |
41.22% |
More |
| 800m |
3:49 |
7:41 |
45.10% |
More |
| 1km |
4:48 |
7:43 |
47.04% |
More |
| Mile |
7:44 |
7:44 |
50.39% |
More |
| 5k |
24:59 |
8:03 |
52.98% |
More |
| 5 miles |
40:26 |
8:05 |
53.20% |
More |
| 10k |
50:16 |
8:05 |
53.47% |
More |
| 10 miles |
1:21:54 |
8:11 |
54.21% |
More |
| Half |
1:50:25 |
8:26 |
53.20% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:59 |
5:59 |
65.12 |
| 5km |
21:05 |
6:47 |
62.79 |
| 5M |
35:45 |
7:09 |
60.16 |
| 10km |
45:30 |
7:19 |
59.07 |
| 10M |
1:17:09 |
7:43 |
57.55 |
| Half |
1:44:07 |
7:57 |
55.98 |
| 20M |
2:46:33 |
8:20 |
55.46 |
| Mara |
3:44:45 |
8:35 |
54.80 |
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