Tue 21st Mar 2017 at 6:00pm by Turkhish
Run > General
- drizzle
- cold
-
Time
45:19
-
Miles
4.85
-
Min/mi
9:21
-
Pacing
75%
-
WAVA
50.95
-
Cals
696
-
Asc(m)
80
-
Hillscore
3
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.85m - 45:19(9:21/m) 696cal 6.42/0mph
Furthest run yet since knee op and felt good ....ran well within myself ......last 400m legs felt weary....but overall good...next aim is to run at 9min miles.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:30 |
2:30 |
10:00 |
10/0 |
0.50 |
4:58 |
2:28 |
9:51 |
9/3 |
0.75 |
7:12 |
2:14 |
8:58 |
8/1 |
1.00 |
9:38 |
2:25 |
9:42 |
5/6 |
1.25 |
12:05 |
2:27 |
9:50 |
3/1 |
1.50 |
14:32 |
2:27 |
9:49 |
2/2 |
1.75 |
17:18 |
2:46 |
11:04 |
9/3 |
2.00 |
19:39 |
2:21 |
9:23 |
2/2 |
2.25 |
21:57 |
2:18 |
9:10 |
2/5 |
2.50 |
24:13 |
2:17 |
9:07 |
8/0 |
2.75 |
26:36 |
2:23 |
9:31 |
6/0 |
3.00 |
28:56 |
2:19 |
9:17 |
2/5 |
3.25 |
32:51 |
3:55 |
15:40 |
1/8 |
3.50 |
35:15 |
2:25 |
9:39 |
2/5 |
3.75 |
37:34 |
2:18 |
9:14 |
1/3 |
4.00 |
39:46 |
2:13 |
8:52 |
1/7 |
4.25 |
42:03 |
2:17 |
9:07 |
5/1 |
4.50 |
44:15 |
2:12 |
8:46 |
0/12 |
4.75 |
46:20 |
2:05 |
8:21 |
2/4 |
4.84 |
47:02 |
42 |
7:43 |
0/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:01 |
41.39% |
More |
800m |
4:07 |
8:16 |
47.15% |
More |
1km |
5:14 |
8:26 |
48.20% |
More |
Mile |
8:41 |
8:41 |
49.40% |
More |
5k |
29:01 |
9:21 |
50.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
50.50 |
5km |
28:16 |
9:06 |
51.68 |
5M |
46:48 |
9:22 |
50.83 |
10km |
58:56 |
9:29 |
50.41 |
10M |
1:37:35 |
9:46 |
50.32 |
Half |
2:09:55 |
9:55 |
49.63 |
20M |
3:23:27 |
10:10 |
50.22 |
Mara |
4:30:53 |
10:20 |
50.30 |
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