Sat 8th Aug 2015 at 12:00pm by sheppardmk
Run > Race
- Not good
- warm
-
Time
33:42
-
Miles
4.82
-
Min/mi
7:00
-
Pacing
95%
-
WAVA
70.30
-
Cals
607
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Beat The Barge - should have been 5 miles but 300 metres short
Split Summary
===
1) 1km - 4:24(4:24/km) 76cal 13.63/14.75kmph
2) 1km - 4:24(4:24/km) 79cal 13.62/16.74kmph
3) 1km - 4:22(4:22/km) 79cal 13.72/16.05kmph
4) 1km - 4:18(4:18/km) 78cal 13.96/17.06kmph
5) 1km - 4:28(4:28/km) 79cal 13.43/15.78kmph
6) 1km - 4:20(4:20/km) 79cal 13.86/15.16kmph
7) 1km - 4:17(4:17/km) 78cal 13.99/15.56kmph
8) 0.75km - 3:08(4:10/km) 59cal 14.41/16.2kmph
4:24 4:24 4:22 4:18 4:28 4:20 4:17 3:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:45 |
1:45 |
7:02 |
2/2 |
0.50 |
3:32 |
1:47 |
7:06 |
2/4 |
0.75 |
5:19 |
1:47 |
7:08 |
3/0 |
1.00 |
7:05 |
1:46 |
7:04 |
2/4 |
1.25 |
8:51 |
1:46 |
7:05 |
5/0 |
1.50 |
10:36 |
1:44 |
6:58 |
2/1 |
1.75 |
12:21 |
1:45 |
7:01 |
1/7 |
2.00 |
14:08 |
1:47 |
7:09 |
5/1 |
2.25 |
15:49 |
1:41 |
6:43 |
2/10 |
2.50 |
17:35 |
1:46 |
7:04 |
1/3 |
2.75 |
19:23 |
1:48 |
7:13 |
3/2 |
3.00 |
21:09 |
1:46 |
7:02 |
4/4 |
3.25 |
22:56 |
1:47 |
7:09 |
0/4 |
3.50 |
24:39 |
1:43 |
6:51 |
5/1 |
3.75 |
26:24 |
1:45 |
7:02 |
1/1 |
4.00 |
28:07 |
1:42 |
6:50 |
3/1 |
4.25 |
29:53 |
1:46 |
7:05 |
2/2 |
4.50 |
31:32 |
1:39 |
6:36 |
1/2 |
4.75 |
33:16 |
1:44 |
6:58 |
4/0 |
4.82 |
33:42 |
26 |
6:25 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:33 |
52.04% |
More |
800m |
3:21 |
6:44 |
59.95% |
More |
1km |
4:13 |
6:47 |
61.92% |
More |
Mile |
6:51 |
6:51 |
64.74% |
More |
5k |
21:38 |
6:58 |
69.75% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:15 |
6:15 |
70.91 |
5km |
21:03 |
6:47 |
71.68 |
5M |
35:03 |
7:01 |
70.20 |
10km |
44:15 |
7:07 |
69.49 |
10M |
1:13:41 |
7:22 |
69.03 |
Half |
1:38:26 |
7:31 |
67.87 |
20M |
2:34:56 |
7:45 |
68.33 |
Mara |
3:26:57 |
7:54 |
68.21 |
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