Sun 13th Sep 2015 at 10:00am by Cheg
Run > Race
-
Time
2:33:00
-
Miles
13.10
-
Min/mi
11:41
-
Pacing
89%
-
WAVA
37.89
-
Cals
1730
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Well what a lot of fun that was! A really good run with Dad to help him get a big PB and only 3 minutes off his A goal.
Will come back to this training, but just thought I would get it uploaded.
Split Summary
===
1) 0.62m - 6:19(10:11/m) 86cal 5.9/6.44mph
2) 0.62m - 6:19(10:10/m) 89cal 5.9/6.43mph
3) 0.62m - 6:54(11:06/m) 91cal 5.4/5.75mph
4) 0.62m - 6:49(10:58/m) 90cal 5.48/5.87mph
5) 0.62m - 6:32(10:31/m) 89cal 5.7/6.25mph
6) 0.62m - 7:00(11:16/m) 89cal 5.32/6.05mph
7) 0.62m - 6:36(10:37/m) 90cal 5.65/6.27mph
8) 0.62m - 6:45(10:52/m) 90cal 5.53/6.38mph
9) 0.62m - 6:39(10:42/m) 89cal 5.61/6.13mph
10) 0.62m - 6:22(10:15/m) 87cal 5.85/9.26mph
11) 0.62m - 7:08(11:29/m) 90cal 5.23/5.71mph
12) 0.62m - 6:56(11:09/m) 91cal 5.38/5.81mph
13) 0.62m - 7:19(11:47/m) 87cal 5.1/5.82mph
14) 0.62m - 7:36(12:13/m) 81cal 4.91/5.25mph
15) 0.62m - 7:40(12:20/m) 79cal 4.86/5.56mph
16) 0.62m - 8:12(13:11/m) 65cal 4.55/5.44mph
17) 0.62m - 7:48(12:33/m) 72cal 4.78/5.88mph
18) 0.62m - 8:29(13:40/m) 60cal 4.39/5.6mph
19) 0.62m - 8:31(13:43/m) 54cal 4.37/4.72mph
20) 0.62m - 8:20(13:24/m) 56cal 4.48/4.95mph
21) 0.62m - 6:59(11:15/m) 82cal 5.34/6.55mph
22) 0.18m - 1:54(10:46/m) 23cal 5.57/7.03mph
6:19 6:19 6:54 6:49 6:32 7:00 6:36 6:45 6:39 6:22 7:08 6:56 7:19 7:36 7:40 8:12 7:48 8:29 8:31 8:20 6:59
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
5:09 |
5:09 |
10:18 |
4/2 |
1.00 |
10:12 |
5:03 |
10:05 |
0/7 |
1.50 |
15:30 |
5:18 |
10:37 |
3/3 |
2.00 |
21:03 |
5:33 |
11:06 |
2/2 |
2.50 |
26:30 |
5:27 |
10:55 |
2/1 |
3.00 |
31:44 |
5:13 |
10:27 |
2/1 |
3.50 |
37:20 |
5:36 |
11:12 |
8/0 |
4.00 |
42:46 |
5:26 |
10:52 |
4/5 |
4.50 |
48:11 |
5:26 |
10:51 |
4/1 |
5.00 |
53:33 |
5:22 |
10:43 |
1/3 |
5.50 |
58:51 |
5:18 |
10:35 |
1/7 |
6.00 |
1:03:59 |
5:08 |
10:17 |
1/3 |
6.50 |
1:09:35 |
5:36 |
11:12 |
2/2 |
7.00 |
1:15:14 |
5:39 |
11:18 |
1/2 |
7.50 |
1:20:49 |
5:36 |
11:11 |
3/0 |
8.00 |
1:26:43 |
5:54 |
11:48 |
0/2 |
8.50 |
1:32:49 |
6:05 |
12:10 |
2/3 |
9.00 |
1:38:58 |
6:10 |
12:20 |
3/1 |
9.50 |
1:45:10 |
6:12 |
12:24 |
2/1 |
10.00 |
1:51:54 |
6:43 |
13:27 |
1/2 |
10.50 |
1:58:04 |
6:10 |
12:20 |
2/1 |
11.00 |
2:04:47 |
6:43 |
13:27 |
6/0 |
11.50 |
2:11:46 |
6:59 |
13:59 |
8/4 |
12.00 |
2:18:35 |
6:48 |
13:36 |
2/2 |
12.50 |
2:25:00 |
6:26 |
12:52 |
2/1 |
13.00 |
2:30:39 |
5:38 |
11:17 |
2/5 |
13.22 |
2:33:08 |
2:29 |
11:05 |
0/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:13 |
35.27% |
More |
800m |
4:42 |
9:27 |
35.84% |
More |
1km |
6:07 |
9:51 |
36.05% |
More |
Mile |
10:06 |
10:06 |
37.56% |
More |
5k |
32:54 |
10:35 |
39.10% |
More |
5 miles |
53:32 |
10:42 |
39.37% |
More |
10k |
1:06:16 |
10:40 |
39.85% |
More |
10 miles |
1:51:54 |
11:11 |
39.10% |
More |
Half |
2:31:47 |
11:35 |
38.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:01 |
10:01 |
37.86 |
5km |
33:17 |
10:43 |
38.65 |
5M |
55:07 |
11:01 |
38.24 |
10km |
1:09:24 |
11:10 |
38.06 |
10M |
1:54:55 |
11:30 |
38.07 |
Half |
2:33:00 |
11:41 |
37.60 |
20M |
3:59:36 |
11:59 |
38.05 |
Mara |
5:19:00 |
12:11 |
38.11 |
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