Thu 30th Mar 2017 at 3:00pm by RRR-CAZ 🇬🇧
Run > Tempo
- breezy
- warm
-
Time
59:24
-
Miles
8.01
-
Min/mi
7:25
-
Pacing
95%
-
WAVA
66.00
-
Cals
969
-
Asc(m)
42
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
🏃 8 mile Tempo effort warmer weather today.
Last Tempo run before marathon.
Split Summary
===
1) 1m - 7:13(7:13/m) 118cal 8.31/9.41mph
2) 1m - 7:31(7:31/m) 121cal 7.99/10.23mph
3) 1m - 7:26(7:26/m) 122cal 8.08/9.82mph
4) 1m - 7:31(7:31/m) 122cal 7.99/10.73mph
5) 1m - 7:36(7:36/m) 121cal 7.9/9.3mph
6) 1m - 7:30(7:30/m) 121cal 8.01/9.79mph
7) 1m - 7:20(7:20/m) 122cal 8.18/9.45mph
8) 1m - 7:15(7:15/m) 122cal 8.29/10.28mph
9) 0.01m - 3(7:05/m) 8.48/8.8mph
7:13 7:31 7:26 7:31 7:36 7:30 7:20 7:15 3
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:53 |
1:53 |
7:31 |
4/0 |
0.50 |
3:42 |
1:49 |
7:15 |
0/3 |
0.75 |
5:31 |
1:50 |
7:18 |
0/2 |
1.00 |
7:13 |
1:42 |
6:47 |
0/1 |
1.25 |
9:05 |
1:52 |
7:26 |
2/1 |
1.50 |
10:52 |
1:48 |
7:12 |
1/0 |
1.75 |
12:51 |
1:58 |
7:53 |
1/1 |
2.00 |
14:46 |
1:55 |
7:39 |
1/2 |
2.25 |
16:36 |
1:51 |
7:24 |
1/5 |
2.50 |
18:24 |
1:48 |
7:11 |
1/3 |
2.75 |
20:19 |
1:55 |
7:40 |
6/2 |
3.00 |
22:10 |
1:50 |
7:21 |
1/1 |
3.25 |
23:56 |
1:47 |
7:08 |
1/5 |
3.50 |
25:45 |
1:49 |
7:15 |
0/4 |
3.75 |
27:42 |
1:57 |
7:47 |
1/4 |
4.00 |
29:40 |
1:58 |
7:52 |
8/0 |
4.25 |
31:35 |
1:55 |
7:40 |
4/0 |
4.50 |
33:26 |
1:51 |
7:24 |
2/2 |
4.75 |
35:22 |
1:56 |
7:45 |
5/0 |
5.00 |
37:17 |
1:55 |
7:38 |
5/0 |
5.25 |
39:08 |
1:51 |
7:25 |
1/2 |
5.50 |
41:01 |
1:53 |
7:33 |
2/1 |
5.75 |
42:59 |
1:57 |
7:50 |
2/1 |
6.00 |
44:48 |
1:50 |
7:18 |
1/4 |
6.25 |
46:33 |
1:45 |
6:58 |
1/2 |
6.50 |
48:27 |
1:54 |
7:36 |
2/1 |
6.75 |
50:17 |
1:50 |
7:21 |
1/2 |
7.00 |
52:07 |
1:50 |
7:18 |
2/1 |
7.25 |
53:56 |
1:50 |
7:20 |
1/1 |
7.50 |
55:46 |
1:49 |
7:16 |
0/3 |
7.75 |
57:32 |
1:46 |
7:05 |
0/5 |
8.00 |
59:21 |
1:49 |
7:15 |
0/0 |
8.01 |
59:24 |
3 |
8:42 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:43 |
49.73% |
More |
800m |
3:28 |
6:58 |
56.45% |
More |
1km |
4:22 |
7:01 |
58.37% |
More |
Mile |
7:08 |
7:08 |
60.65% |
More |
5k |
22:49 |
7:21 |
64.54% |
More |
5 miles |
37:10 |
7:26 |
64.53% |
More |
10k |
46:12 |
7:26 |
64.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:33 |
6:33 |
66.06 |
5km |
21:46 |
7:00 |
67.65 |
5M |
36:03 |
7:13 |
66.54 |
10km |
45:23 |
7:18 |
66.02 |
10M |
1:15:09 |
7:31 |
65.92 |
Half |
1:40:03 |
7:38 |
65.01 |
20M |
2:36:41 |
7:50 |
65.78 |
Mara |
3:28:37 |
7:58 |
65.88 |
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