- breezy
-
Time
28:44
-
Miles
4.01
-
Min/mi
7:10
-
Pacing
93%
-
WAVA
66.59
-
Cals
483
-
Asc(m)
42
-
Surface
Road
Notes & Comments
π 4 Mile Tempo run not quite as fast as plan says but it was against a strong breeze for most of the effort.
Split Summary
===
1) 1m - 7:03(7:03/m) 119cal 8.5/9.67mph
2) 1m - 7:14(7:14/m) 122cal 8.29/9.74mph
3) 1m - 7:10(7:10/m) 120cal 8.37/9.8mph
4) 1m - 7:13(7:13/m) 122cal 8.31/9.97mph
5) 0.01m - 3(6:38/m) 9.04/7.94mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
54 |
54 |
7:15 |
0/0 |
0.25 |
1:47 |
53 |
7:02 |
1/0 |
0.38 |
2:41 |
54 |
7:09 |
1/1 |
0.50 |
3:32 |
52 |
6:52 |
1/1 |
0.63 |
4:25 |
53 |
7:04 |
0/2 |
0.75 |
5:20 |
55 |
7:22 |
1/2 |
0.88 |
6:13 |
52 |
7:00 |
2/0 |
1.00 |
7:03 |
50 |
6:40 |
0/3 |
1.13 |
7:53 |
50 |
6:44 |
0/3 |
1.25 |
8:45 |
51 |
6:51 |
0/1 |
1.38 |
9:39 |
54 |
7:12 |
1/0 |
1.50 |
10:36 |
57 |
7:40 |
0/1 |
1.63 |
11:33 |
57 |
7:32 |
1/0 |
1.75 |
12:28 |
55 |
7:20 |
0/1 |
1.88 |
13:22 |
54 |
7:14 |
1/2 |
2.00 |
14:17 |
55 |
7:18 |
2/3 |
2.13 |
15:07 |
50 |
6:42 |
1/2 |
2.25 |
15:58 |
51 |
6:47 |
2/3 |
2.38 |
16:53 |
55 |
7:21 |
3/1 |
2.50 |
17:46 |
53 |
7:02 |
2/0 |
2.63 |
18:51 |
1:06 |
8:46 |
3/0 |
2.75 |
19:46 |
55 |
7:20 |
2/0 |
2.88 |
20:45 |
58 |
7:46 |
2/0 |
3.00 |
21:38 |
53 |
7:04 |
0/0 |
3.13 |
22:30 |
52 |
6:56 |
0/1 |
3.25 |
23:24 |
55 |
7:16 |
1/0 |
3.38 |
24:20 |
56 |
7:27 |
2/0 |
3.50 |
25:16 |
56 |
7:24 |
3/0 |
3.63 |
26:12 |
56 |
7:28 |
2/0 |
3.75 |
27:07 |
55 |
7:21 |
0/0 |
3.88 |
28:01 |
54 |
7:11 |
0/2 |
4.00 |
28:51 |
51 |
6:45 |
2/0 |
4.01 |
28:54 |
3 |
7:03 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:41 |
50.07% |
More |
800m |
3:22 |
6:47 |
57.92% |
More |
1km |
4:16 |
6:51 |
59.77% |
More |
Mile |
6:57 |
6:57 |
62.26% |
More |
5k |
22:21 |
7:12 |
65.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:36 |
6:36 |
65.56 |
5km |
21:55 |
7:03 |
67.19 |
5M |
36:18 |
7:16 |
66.08 |
10km |
45:43 |
7:21 |
65.54 |
10M |
1:15:42 |
7:34 |
65.44 |
Half |
1:40:47 |
7:42 |
64.54 |
20M |
2:37:49 |
7:53 |
65.31 |
Mara |
3:30:07 |
8:01 |
65.41 |
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