Sun 3rd Apr 2016 at 9:00am by anthonyj89
Run > General
-
Time
1:09:35
-
Miles
13.08
-
Min/mi
5:19
-
Pacing
95%
-
WAVA
83.15
-
Cals
1543
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 5:14(5:14/m) 115cal
2) 1m - 5:13(5:13/m) 118cal
3) 1m - 5:32(5:32/m) 120cal
4) 1m - 5:09(5:09/m) 116cal
5) 1m - 5:16(5:16/m) 116cal
6) 1m - 5:13(5:13/m) 117cal
7) 1m - 5:13(5:13/m) 117cal
8) 1m - 5:28(5:28/m) 119cal
9) 1m - 5:30(5:30/m) 118cal
10) 1m - 5:22(5:22/m) 121cal
11) 1m - 5:12(5:12/m) 117cal
12) 1m - 5:28(5:28/m) 121cal
13) 1m - 5:25(5:25/m) 121cal
14) 0.08m - 20(4:24/m) 7cal
5:14 5:13 5:32 5:09 5:16 5:13 5:13 5:28 5:30 5:22 5:12 5:28 5:25 20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
2:37 |
2:37 |
5:15 |
2/3 |
1.00 |
5:12 |
2:35 |
5:10 |
2/2 |
1.50 |
7:48 |
2:36 |
5:11 |
1/4 |
2.00 |
10:26 |
2:38 |
5:15 |
5/0 |
2.50 |
13:08 |
2:43 |
5:25 |
7/1 |
3.00 |
15:58 |
2:49 |
5:39 |
27/0 |
3.50 |
18:35 |
2:37 |
5:15 |
3/1 |
4.00 |
21:07 |
2:32 |
5:04 |
0/7 |
4.50 |
23:43 |
2:36 |
5:13 |
1/10 |
5.00 |
26:23 |
2:40 |
5:20 |
6/6 |
5.50 |
29:05 |
2:42 |
5:23 |
4/0 |
6.00 |
31:36 |
2:31 |
5:02 |
0/17 |
6.50 |
34:13 |
2:37 |
5:15 |
1/6 |
7.00 |
36:49 |
2:36 |
5:12 |
6/5 |
7.50 |
39:37 |
2:48 |
5:35 |
7/2 |
8.00 |
42:17 |
2:40 |
5:20 |
4/6 |
8.50 |
45:08 |
2:51 |
5:43 |
16/0 |
9.00 |
47:47 |
2:39 |
5:17 |
4/5 |
9.50 |
50:29 |
2:42 |
5:23 |
4/3 |
10.00 |
53:09 |
2:41 |
5:21 |
4/5 |
10.50 |
55:48 |
2:39 |
5:18 |
1/2 |
11.00 |
58:21 |
2:33 |
5:06 |
0/19 |
11.50 |
1:01:05 |
2:44 |
5:27 |
1/2 |
12.00 |
1:03:49 |
2:44 |
5:28 |
3/2 |
12.50 |
1:06:30 |
2:42 |
5:23 |
2/3 |
13.00 |
1:09:14 |
2:43 |
5:26 |
8/1 |
13.06 |
1:09:34 |
20 |
5:36 |
3/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:13 |
4:52 |
59.52% |
More |
800m |
2:29 |
5:01 |
67.66% |
More |
1km |
3:07 |
5:01 |
70.76% |
More |
Mile |
5:04 |
5:04 |
74.62% |
More |
5k |
16:09 |
5:12 |
79.56% |
More |
5 miles |
26:19 |
5:16 |
80.07% |
More |
10k |
32:40 |
5:15 |
80.82% |
More |
10 miles |
53:07 |
5:19 |
82.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:34 |
4:34 |
82.85 |
5km |
15:10 |
4:53 |
84.73 |
5M |
25:06 |
5:01 |
83.93 |
10km |
31:37 |
5:05 |
83.50 |
10M |
52:21 |
5:14 |
83.57 |
Half |
1:09:42 |
5:19 |
82.54 |
20M |
1:49:09 |
5:27 |
83.52 |
Mara |
2:25:19 |
5:33 |
83.65 |
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nice one mate, glad to go sub 70 or wanting a bit more?
Did want a bit more, but had a few niggles that have affected my training. Not a particularly quick course. A couple of hills and a headwind for the last 2 miles which are exposed.