Wed 8th Mar 2017 at 6:00pm by RRR-CAZ 🇬🇧

Run > Track Session

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Time
1:09:47
Miles
8.61
Min/mi
8:06
Pacing
30%
WAVA
60.65
Cals
1004
Asc(m)
42
Surface
Track

Notes & Comments

🏃 800 Warm up followed by drills then 12X400 with 100 recovery 1X600 with 200 recovery then 4X800 with 200 recoveries and 600 cool down

Split Summary
===
1) 1m - 12:58(12:58/m) 109cal 4.63/10.25mph
2) 1m - 6:51(6:51/m) 118cal 8.76/12.03mph
3) 1m - 7:06(7:06/m) 118cal 8.44/12.69mph
4) 1m - 7:26(7:26/m) 118cal 8.08/12.78mph
5) 1m - 7:09(7:09/m) 120cal 8.4/12.22mph
6) 1m - 7:40(7:40/m) 113cal 7.82/10.9mph
7) 1m - 8:15(8:15/m) 118cal 7.28/11.57mph
8) 1m - 7:00(7:00/m) 118cal 8.57/11.02mph
9) 0.61m - 5:22(8:51/m) 72cal 6.78/11.08mph

12:58 6:51 7:06 7:26 7:09 7:40 8:15 7:00 5:22

Pin Map

0mi in 0

Pace

23%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	2:03	2:03	8:14	2/2
0.50	3:58	1:55	7:40	2/2
0.75	9:46	5:48	23:12	1/1
1.00	15:47	6:01	24:03	1/1
1.25	17:45	1:58	7:53	2/2
1.50	19:09	1:24	5:36	2/2
1.75	21:01	1:52	7:28	2/2
2.00	22:53	1:51	7:26	1/2
2.25	24:31	1:38	6:32	2/2
2.50	26:07	1:37	6:26	2/2
2.75	28:05	1:57	7:50	2/2
3.00	30:01	1:56	7:43	2/1
3.25	31:19	1:19	5:14	2/1
3.50	33:18	1:59	7:57	2/2
3.75	35:15	1:57	7:48	1/2
4.00	37:27	2:11	8:45	2/2
4.25	38:50	1:23	5:31	2/1
4.50	40:49	2:00	8:00	2/2
4.75	42:51	2:02	8:06	1/2
5.00	44:36	1:45	7:00	2/2
5.25	47:23	2:47	11:07	2/2
5.50	49:27	2:04	8:17	2/2
5.75	52:15	2:49	11:14	2/2
6.00	53:52	1:37	6:28	2/1
6.25	56:27	2:35	10:18	2/2
6.50	58:04	1:37	6:29	2/2
6.75	59:32	1:28	5:53	1/2
7.00	1:02:06	2:34	10:15	2/2
7.25	1:03:43	1:37	6:27	2/2
7.50	1:05:32	1:49	7:16	2/2
7.75	1:07:34	2:02	8:09	1/2
8.00	1:09:06	1:32	6:08	2/2
8.25	1:11:16	2:10	8:41	2/2
8.50	1:13:26	2:10	8:39	2/2
8.61	1:14:30	1:04	10:02	0/0

Elevation

Asc 42m, Range 2m, Flat prediction 1:09:47

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:14	63.97%	More
800m	3:00	6:02	65.25%	More
1km	3:50	6:10	66.47%	More
Mile	6:42	6:42	64.66%	More
5k	21:57	7:04	67.09%	More
5 miles	37:47	7:33	63.50%	More
10k	47:15	7:36	63.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:07	7:07	60.80
5km	23:41	7:37	62.18
5M	39:13	7:51	61.17
10km	49:23	7:57	60.67
10M	1:21:47	8:11	60.57
Half	1:48:53	8:19	59.74
20M	2:50:30	8:32	60.45
Mara	3:47:01	8:40	60.54

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