Mon 3rd Apr 2017 at 10:00am by Karen S
Run > Intervals
-
Time
59:06
-
Miles
5.07
-
Min/mi
11:39
-
Pacing
76%
-
WAVA
44.31
-
Cals
649
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 mile warm up then 10 x 400m with 2 min walk break inbetween, cool down
===
1) 1m - 10:58(10:55/m) 140cal 5.49/7.26mph
2) 0.25m - 2:26(9:44/m) 35cal 6.16/6.59mph
3) 0.11m - 2:00(17:45/m) 12cal 3.38/5.5mph
4) 0.25m - 2:26(9:43/m) 34cal 6.18/7.13mph
5) 0.11m - 2:00(17:25/m) 11cal 3.44/4.73mph
6) 0.25m - 2:21(9:22/m) 33cal 6.4/6.87mph
7) 0.11m - 2:00(18:10/m) 12cal 3.3/6.14mph
8) 0.25m - 2:23(9:31/m) 33cal 6.3/6.88mph
9) 0.11m - 2:00(18:01/m) 12cal 3.33/6.04mph
10) 0.25m - 2:21(9:24/m) 33cal 6.38/6.99mph
11) 0.12m - 2:00(16:47/m) 12cal 3.58/5.69mph
12) 0.25m - 2:22(9:30/m) 33cal 6.32/7.03mph
13) 0.12m - 2:00(16:14/m) 14cal 3.7/6.96mph
14) 0.25m - 2:19(9:15/m) 33cal 6.48/7.21mph
15) 0.11m - 2:00(18:19/m) 12cal 3.28/6.4mph
16) 0.25m - 2:21(9:23/m) 33cal 6.39/6.95mph
17) 0.11m - 2:00(17:55/m) 12cal 3.35/6.09mph
18) 0.25m - 2:18(9:13/m) 33cal 6.51/7.03mph
19) 0.11m - 2:00(17:33/m) 12cal 3.42/6.34mph
20) 0.25m - 2:17(9:09/m) 33cal 6.55/7.02mph
21) 0.12m - 2:00(16:46/m) 11cal 3.58/6.35mph
22) 0.42m - 4:35(10:57/m) 56cal 5.48/6.19mph
10:58 2:26 2:00 2:26 2:00 2:21 2:00 2:23 2:00 2:21 2:00 2:22 2:00 2:19 2:00 2:21 2:00 2:18 2:00 2:17 2:00 4:35
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.06 |
38 |
38 |
10:06 |
0/0 |
| 0.13 |
1:14 |
36 |
9:43 |
0/0 |
| 0.19 |
1:52 |
38 |
10:07 |
0/0 |
| 0.25 |
2:32 |
40 |
10:34 |
0/4 |
| 0.31 |
3:18 |
46 |
12:23 |
0/3 |
| 0.38 |
4:00 |
42 |
11:09 |
0/0 |
| 0.44 |
4:40 |
40 |
10:38 |
0/4 |
| 0.50 |
5:20 |
40 |
10:39 |
0/1 |
| 0.56 |
6:00 |
40 |
10:38 |
0/0 |
| 0.63 |
6:41 |
41 |
10:54 |
4/0 |
| 0.69 |
7:22 |
41 |
11:01 |
1/0 |
| 0.75 |
8:03 |
41 |
10:48 |
0/1 |
| 0.81 |
8:44 |
41 |
11:01 |
2/0 |
| 0.88 |
9:23 |
39 |
10:25 |
1/0 |
| 0.94 |
10:14 |
51 |
13:31 |
1/0 |
| 1.00 |
10:54 |
40 |
10:39 |
0/2 |
| 1.06 |
11:29 |
36 |
9:32 |
0/1 |
| 1.13 |
12:06 |
37 |
9:47 |
1/0 |
| 1.19 |
12:42 |
36 |
9:39 |
1/0 |
| 1.25 |
13:20 |
38 |
10:11 |
2/0 |
| 1.31 |
14:26 |
1:05 |
17:28 |
2/0 |
| 1.38 |
15:27 |
1:01 |
16:13 |
0/4 |
| 1.44 |
16:01 |
34 |
9:02 |
0/1 |
| 1.50 |
16:36 |
35 |
9:25 |
1/0 |
| 1.56 |
17:14 |
38 |
10:15 |
0/1 |
| 1.63 |
18:00 |
46 |
12:16 |
1/0 |
| 1.69 |
19:03 |
1:02 |
16:35 |
0/1 |
| 1.75 |
19:57 |
54 |
14:30 |
0/3 |
| 1.81 |
20:34 |
37 |
9:56 |
0/2 |
| 1.88 |
21:10 |
35 |
9:25 |
0/0 |
| 1.94 |
21:45 |
35 |
9:24 |
3/0 |
| 2.00 |
22:33 |
48 |
12:47 |
2/0 |
| 2.06 |
23:39 |
1:06 |
17:36 |
0/1 |
| 2.13 |
24:29 |
50 |
13:23 |
2/0 |
| 2.19 |
25:03 |
34 |
8:59 |
1/0 |
| 2.25 |
25:39 |
36 |
9:40 |
1/0 |
| 2.31 |
26:16 |
37 |
9:54 |
0/2 |
| 2.38 |
27:11 |
55 |
14:48 |
0/1 |
| 2.44 |
28:18 |
1:06 |
17:39 |
0/0 |
| 2.50 |
28:58 |
40 |
10:40 |
1/0 |
| 2.56 |
29:32 |
34 |
9:06 |
1/0 |
| 2.63 |
30:07 |
35 |
9:27 |
3/0 |
| 2.69 |
30:44 |
37 |
9:51 |
0/3 |
| 2.75 |
31:41 |
57 |
15:12 |
0/2 |
| 2.81 |
32:44 |
1:03 |
16:46 |
1/0 |
| 2.88 |
33:24 |
40 |
10:38 |
0/1 |
| 2.94 |
34:00 |
36 |
9:40 |
1/0 |
| 3.00 |
34:37 |
37 |
9:49 |
0/1 |
| 3.06 |
35:11 |
34 |
9:08 |
0/3 |
| 3.13 |
36:03 |
52 |
13:53 |
0/2 |
| 3.19 |
37:09 |
1:05 |
17:25 |
0/0 |
| 3.25 |
37:45 |
37 |
9:48 |
2/0 |
| 3.31 |
38:21 |
36 |
9:33 |
3/0 |
| 3.38 |
38:56 |
35 |
9:13 |
0/1 |
| 3.44 |
39:31 |
35 |
9:19 |
1/0 |
| 3.50 |
40:35 |
1:04 |
17:08 |
1/0 |
| 3.56 |
41:40 |
1:05 |
17:16 |
1/0 |
| 3.63 |
42:14 |
35 |
9:15 |
0/2 |
| 3.69 |
42:48 |
34 |
8:59 |
0/1 |
| 3.75 |
43:24 |
36 |
9:34 |
0/0 |
| 3.81 |
44:05 |
41 |
10:52 |
1/0 |
| 3.88 |
45:11 |
1:06 |
17:42 |
1/0 |
| 3.94 |
46:05 |
54 |
14:21 |
4/0 |
| 4.00 |
46:41 |
36 |
9:30 |
0/3 |
| 4.06 |
47:15 |
35 |
9:17 |
0/2 |
| 4.13 |
47:52 |
36 |
9:37 |
1/0 |
| 4.19 |
48:35 |
43 |
11:32 |
0/1 |
| 4.25 |
49:41 |
1:06 |
17:38 |
1/0 |
| 4.31 |
50:31 |
50 |
13:20 |
0/1 |
| 4.38 |
51:06 |
35 |
9:21 |
1/2 |
| 4.44 |
51:41 |
35 |
9:16 |
0/2 |
| 4.50 |
52:15 |
34 |
9:03 |
0/1 |
| 4.56 |
53:04 |
50 |
13:16 |
0/1 |
| 4.62 |
54:07 |
1:03 |
16:47 |
0/0 |
| 4.69 |
54:56 |
49 |
12:59 |
3/0 |
| 4.75 |
55:38 |
42 |
11:15 |
2/1 |
| 4.81 |
56:22 |
44 |
11:39 |
1/0 |
| 4.87 |
57:04 |
42 |
11:13 |
5/0 |
| 4.94 |
57:45 |
41 |
10:54 |
1/0 |
| 5.00 |
58:24 |
39 |
10:32 |
0/0 |
| 5.06 |
59:03 |
39 |
10:27 |
0/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:17 |
9:09 |
40.93% |
More |
| 800m |
5:16 |
10:36 |
38.86% |
More |
| 1km |
6:37 |
10:39 |
40.28% |
More |
| Mile |
10:48 |
10:48 |
41.91% |
More |
| 5k |
35:45 |
11:30 |
44.24% |
More |
| 5 miles |
58:22 |
11:40 |
44.23% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:17 |
10:17 |
44.02 |
| 5km |
34:52 |
11:13 |
45.37 |
| 5M |
58:13 |
11:39 |
44.34 |
| 10km |
1:13:35 |
11:51 |
43.92 |
| 10M |
2:02:52 |
12:17 |
43.26 |
| Half |
2:44:21 |
12:33 |
42.20 |
| 20M |
4:19:17 |
12:58 |
42.00 |
| Mara |
5:46:51 |
13:14 |
41.53 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
