Wed 1st Mar 2017 at 6:00pm by RRR-CAZ 🇬🇧
Run > Hill Work
- drizzle
-
Time
59:35
-
Miles
6.88
-
Min/mi
8:40
-
Pacing
19%
-
WAVA
56.02
-
Cals
821
-
Asc(m)
42
-
Hillscore
8
-
Surface
Road
Notes & Comments
🏃 Hill work steady to Kenderick hill with RRRs 1x up steady 2X up Fartlek lamppost to lamppost then from halfway up 4X hard to top before steady back to Palmer park.
Pleased after earlier bike ride.
Split Summary
===
1) 1m - 9:19(9:19/m) 115cal 6.44/7.74mph
2) 1m - 8:40(8:40/m) 119cal 6.92/8.28mph
3) 1m - 8:17(8:17/m) 120cal 7.25/9.99mph
4) 1m - 8:25(8:25/m) 122cal 7.13/9.46mph
5) 1m - 8:17(8:17/m) 122cal 7.24/11.23mph
6) 1m - 8:58(8:58/m) 116cal 6.7/10.25mph
7) 0.88m - 7:39(8:43/m) 107cal 6.89/7.88mph
9:19 8:40 8:17 8:25 8:17 8:58 7:39
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:33 |
2:33 |
10:13 |
1/3 |
0.50 |
4:54 |
2:21 |
9:23 |
0/2 |
0.75 |
7:11 |
2:17 |
9:08 |
3/0 |
1.00 |
9:52 |
2:41 |
10:44 |
2/3 |
1.25 |
12:16 |
2:24 |
9:35 |
3/0 |
1.50 |
17:22 |
5:06 |
20:25 |
8/0 |
1.75 |
19:40 |
2:18 |
9:12 |
10/3 |
2.00 |
21:39 |
1:59 |
7:57 |
0/14 |
2.25 |
27:14 |
5:35 |
22:20 |
2/1 |
2.50 |
29:21 |
2:06 |
8:25 |
16/0 |
2.75 |
31:30 |
2:10 |
8:39 |
1/13 |
3.00 |
33:35 |
2:05 |
8:20 |
1/5 |
3.25 |
35:29 |
1:53 |
7:33 |
11/0 |
3.50 |
37:33 |
2:04 |
8:17 |
7/6 |
3.75 |
39:27 |
1:55 |
7:39 |
0/12 |
4.00 |
44:46 |
5:19 |
21:15 |
4/1 |
4.25 |
48:27 |
3:41 |
14:44 |
15/0 |
4.50 |
50:30 |
2:03 |
8:11 |
6/8 |
4.75 |
52:39 |
2:09 |
8:38 |
3/9 |
5.00 |
54:42 |
2:03 |
8:13 |
7/6 |
5.25 |
56:39 |
1:56 |
7:45 |
9/3 |
5.50 |
1:00:04 |
3:25 |
13:40 |
0/16 |
5.75 |
1:02:18 |
2:14 |
8:56 |
0/4 |
6.00 |
1:05:03 |
2:46 |
11:02 |
1/1 |
6.25 |
1:07:12 |
2:09 |
8:34 |
2/3 |
6.50 |
1:09:21 |
2:09 |
8:36 |
1/2 |
6.75 |
1:11:32 |
2:12 |
8:47 |
3/1 |
6.88 |
1:12:43 |
1:11 |
9:14 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
46.18% |
More |
800m |
3:47 |
7:37 |
51.64% |
More |
1km |
4:49 |
7:45 |
52.86% |
More |
Mile |
7:53 |
7:53 |
54.89% |
More |
5k |
30:08 |
9:42 |
48.87% |
More |
5 miles |
51:47 |
10:21 |
46.32% |
More |
10k |
1:06:17 |
10:40 |
45.21% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:43 |
7:43 |
56.07 |
5km |
25:39 |
8:15 |
57.41 |
5M |
42:29 |
8:30 |
56.47 |
10km |
53:29 |
8:36 |
56.02 |
10M |
1:28:34 |
8:51 |
55.93 |
Half |
1:57:55 |
9:00 |
55.16 |
20M |
3:04:40 |
9:14 |
55.81 |
Mara |
4:05:51 |
9:23 |
55.90 |
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