Wed 19th Apr 2017 at 7:00am by Rosehip
Run > Intervals
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Time
53:24
-
Miles 4.41
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Min/mi 12:07
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Pacing
73%
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WAVA
45.27
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Cals
473
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Asc(m)
42
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Surface
Mixed
Notes & Comments
1 comments
Gorgeous morning -gloves and sunglasses, my favourite weather
Not so keen on one minute reps - ooof, think the TAO bot hates me.
target was 8:20 pace, so surprisingly did okay, didn't think I could do it so rather happy. Rest of day at work might be a bit tough though.
Split Summary
===
1) 0.89m - 10:55(12:18/m) 94cal 4.88/6.37mph
2) 0.11m - 2:00(18:56/m) 10cal 3.17/4.81mph
3) 0.13m - 1:00(7:44/m) 15cal 7.76/8.77mph
4) 0.13m - 2:00(15:16/m) 13cal 3.93/7.7mph
5) 0.12m - 1:00(8:18/m) 14cal 7.22/8.47mph
6) 0.13m - 2:00(15:31/m) 12cal 3.87/6.84mph
7) 0.13m - 1:00(7:57/m) 15cal 7.54/8.58mph
8) 0.12m - 2:00(16:33/m) 12cal 3.63/7.11mph
9) 0.12m - 1:00(8:17/m) 14cal 7.24/8.02mph
10) 0.13m - 2:00(15:56/m) 12cal 3.76/6.45mph
11) 0.12m - 1:00(8:16/m) 14cal 7.25/7.95mph
12) 0.12m - 2:00(16:54/m) 12cal 3.55/7.72mph
13) 0.12m - 1:00(8:13/m) 14cal 7.31/8.26mph
14) 0.12m - 2:00(17:06/m) 12cal 3.51/7.01mph
15) 0.13m - 1:00(7:46/m) 14cal 7.72/8.57mph
16) 0.13m - 2:00(15:26/m) 13cal 3.89/7.86mph
17) 0.13m - 1:00(7:42/m) 15cal 7.79/8.45mph
18) 0.14m - 2:00(14:19/m) 13cal 4.19/8.06mph
19) 0.13m - 1:00(7:48/m) 16cal 7.69/9.15mph
20) 0.13m - 2:00(15:54/m) 11cal 3.78/6.24mph
21) 0.13m - 1:00(7:43/m) 15cal 7.78/9.43mph
22) 0.13m - 2:00(15:33/m) 12cal 3.86/6.72mph
23) 0.12m - 1:00(8:02/m) 14cal 7.46/8.14mph
24) 0.12m - 2:00(17:09/m) 12cal 3.5/7.28mph
25) 0.12m - 1:00(8:07/m) 13cal 7.39/8.56mph
26) 0.12m - 2:00(16:45/m) 12cal 3.58/7.31mph
27) 0.41m - 4:29(10:59/m) 50cal 5.46/6.36mph
Not so keen on one minute reps - ooof, think the TAO bot hates me.
target was 8:20 pace, so surprisingly did okay, didn't think I could do it so rather happy. Rest of day at work might be a bit tough though.
Split Summary
===
1) 0.89m - 10:55(12:18/m) 94cal 4.88/6.37mph
2) 0.11m - 2:00(18:56/m) 10cal 3.17/4.81mph
3) 0.13m - 1:00(7:44/m) 15cal 7.76/8.77mph
4) 0.13m - 2:00(15:16/m) 13cal 3.93/7.7mph
5) 0.12m - 1:00(8:18/m) 14cal 7.22/8.47mph
6) 0.13m - 2:00(15:31/m) 12cal 3.87/6.84mph
7) 0.13m - 1:00(7:57/m) 15cal 7.54/8.58mph
8) 0.12m - 2:00(16:33/m) 12cal 3.63/7.11mph
9) 0.12m - 1:00(8:17/m) 14cal 7.24/8.02mph
10) 0.13m - 2:00(15:56/m) 12cal 3.76/6.45mph
11) 0.12m - 1:00(8:16/m) 14cal 7.25/7.95mph
12) 0.12m - 2:00(16:54/m) 12cal 3.55/7.72mph
13) 0.12m - 1:00(8:13/m) 14cal 7.31/8.26mph
14) 0.12m - 2:00(17:06/m) 12cal 3.51/7.01mph
15) 0.13m - 1:00(7:46/m) 14cal 7.72/8.57mph
16) 0.13m - 2:00(15:26/m) 13cal 3.89/7.86mph
17) 0.13m - 1:00(7:42/m) 15cal 7.79/8.45mph
18) 0.14m - 2:00(14:19/m) 13cal 4.19/8.06mph
19) 0.13m - 1:00(7:48/m) 16cal 7.69/9.15mph
20) 0.13m - 2:00(15:54/m) 11cal 3.78/6.24mph
21) 0.13m - 1:00(7:43/m) 15cal 7.78/9.43mph
22) 0.13m - 2:00(15:33/m) 12cal 3.86/6.72mph
23) 0.12m - 1:00(8:02/m) 14cal 7.46/8.14mph
24) 0.12m - 2:00(17:09/m) 12cal 3.5/7.28mph
25) 0.12m - 1:00(8:07/m) 13cal 7.39/8.56mph
26) 0.12m - 2:00(16:45/m) 12cal 3.58/7.31mph
27) 0.41m - 4:29(10:59/m) 50cal 5.46/6.36mph
10:55 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 4:29
Bintmcskint |
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 47 | 47 | 12:24 | 1/0 |
0.13 | 1:36 | 49 | 13:11 | 0/1 |
0.19 | 2:25 | 49 | 13:04 | 1/0 |
0.25 | 3:14 | 49 | 12:58 | 0/0 |
0.31 | 4:01 | 47 | 12:32 | 0/0 |
0.38 | 4:49 | 48 | 12:47 | 1/0 |
0.44 | 5:38 | 50 | 13:18 | 0/0 |
0.50 | 6:26 | 47 | 12:35 | 0/0 |
0.56 | 7:14 | 49 | 12:58 | 1/0 |
0.63 | 7:58 | 44 | 11:39 | 1/0 |
0.69 | 8:43 | 45 | 12:05 | 1/0 |
0.75 | 9:28 | 44 | 11:49 | 0/0 |
0.81 | 10:08 | 40 | 10:47 | 0/0 |
0.88 | 10:47 | 39 | 10:18 | 0/1 |
0.94 | 11:52 | 1:05 | 17:20 | 0/1 |
1.00 | 13:00 | 1:09 | 18:23 | 0/0 |
1.06 | 13:29 | 29 | 7:39 | 0/0 |
1.13 | 13:59 | 30 | 7:56 | 0/1 |
1.19 | 14:59 | 1:00 | 15:57 | 0/0 |
1.25 | 15:56 | 57 | 15:09 | 0/0 |
1.31 | 16:26 | 30 | 8:07 | 0/0 |
1.38 | 16:59 | 33 | 8:42 | 1/0 |
1.44 | 18:00 | 1:01 | 16:21 | 0/1 |
1.50 | 18:56 | 57 | 15:05 | 1/0 |
1.56 | 19:25 | 28 | 7:36 | 0/1 |
1.63 | 19:56 | 31 | 8:17 | 0/0 |
1.69 | 21:01 | 1:05 | 17:17 | 0/0 |
1.75 | 21:58 | 57 | 15:11 | 0/0 |
1.81 | 22:28 | 30 | 8:08 | 0/0 |
1.88 | 23:04 | 35 | 9:27 | 0/1 |
1.94 | 24:06 | 1:02 | 16:36 | 1/0 |
2.00 | 25:00 | 54 | 14:20 | 0/0 |
2.06 | 25:31 | 31 | 8:20 | 0/0 |
2.13 | 26:06 | 35 | 9:20 | 0/1 |
2.19 | 27:14 | 1:08 | 18:13 | 1/0 |
2.25 | 28:05 | 51 | 13:28 | 0/0 |
2.31 | 28:35 | 30 | 7:59 | 0/1 |
2.38 | 29:18 | 43 | 11:27 | 0/0 |
2.44 | 30:20 | 1:02 | 16:40 | 1/0 |
2.50 | 31:10 | 50 | 13:15 | 0/0 |
2.56 | 31:38 | 28 | 7:34 | 0/0 |
2.63 | 32:19 | 40 | 10:47 | 0/0 |
2.69 | 33:18 | 59 | 15:48 | 0/0 |
2.75 | 34:05 | 47 | 12:40 | 1/0 |
2.81 | 34:35 | 29 | 7:46 | 0/0 |
2.88 | 35:08 | 33 | 8:51 | 0/0 |
2.94 | 36:08 | 1:00 | 16:05 | 0/0 |
3.00 | 36:57 | 49 | 12:58 | 0/0 |
3.06 | 37:23 | 26 | 6:58 | 1/0 |
3.13 | 37:54 | 32 | 8:26 | 0/1 |
3.19 | 38:59 | 1:04 | 17:06 | 1/0 |
3.25 | 39:56 | 57 | 15:16 | 0/1 |
3.31 | 40:22 | 26 | 6:52 | 0/1 |
3.38 | 40:52 | 31 | 8:15 | 0/0 |
3.44 | 41:50 | 58 | 15:28 | 0/0 |
3.50 | 42:48 | 57 | 15:17 | 1/0 |
3.56 | 43:22 | 34 | 9:02 | 0/1 |
3.63 | 43:51 | 30 | 7:58 | 1/0 |
3.69 | 44:50 | 58 | 15:34 | 0/0 |
3.75 | 45:55 | 1:05 | 17:15 | 0/1 |
3.81 | 46:25 | 31 | 8:14 | 1/0 |
3.88 | 46:56 | 31 | 8:16 | 0/1 |
3.94 | 47:59 | 1:03 | 16:47 | 0/0 |
4.00 | 49:01 | 1:02 | 16:28 | 0/1 |
4.06 | 49:40 | 39 | 10:18 | 1/0 |
4.13 | 50:21 | 41 | 11:00 | 0/0 |
4.19 | 51:02 | 41 | 10:58 | 0/0 |
4.25 | 51:45 | 43 | 11:30 | 0/1 |
4.31 | 52:25 | 40 | 10:38 | 0/0 |
4.38 | 53:06 | 41 | 10:51 | 0/0 |
4.40 | 53:27 | 21 | 11:55 | 0/0 |
Heart
136/160max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 5m, Flat prediction 53:24
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:52 | 8:52 | 54.39 |
5km | 34:57 | 11:15 | 48.22 |
5M | 1:02:10 | 12:26 | 44.26 |
10km | 1:20:52 | 13:01 | 42.62 |
10M | 2:23:51 | 14:23 | 39.49 |
Half | 3:19:28 | 15:14 | 37.21 |
20M | 5:32:53 | 16:39 | 35.11 |
Mara | 7:41:34 | 17:37 | 33.55 |
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