- breezy
- warm
-
Time
1:06:38
-
Miles
7.89
-
Min/mi
8:27
-
Pacing
0%
-
WAVA
57.92
-
Cals
926
-
Asc(m)
42
-
Surface
Track
Notes & Comments
π 3 Laps warm up followed by drills.
Session was 1000 metres 400 rec 400 hard 200 rec 400 hard 200 rec 2000 400 rec 400 hard 200 rec 400 hard 400 rec that was 1 set I then managed another 1000 and 2 X 400 efforts with same rest recoveries with extra 400 cool down.
Split Summary
===
1) 1m - 10:52(10:52/m) 112cal 5.52/7.6mph
2) 1m - 9:18(9:18/m) 115cal 6.46/10.82mph
3) 1m - 8:08(8:08/m) 116cal 7.38/11.52mph
4) 1m - 6:16(6:16/m) 119cal 9.57/11.17mph
5) 1m - 8:41(8:41/m) 117cal 6.91/11.69mph
6) 1m - 8:40(8:40/m) 118cal 6.93/11.76mph
7) 1m - 7:34(7:34/m) 122cal 7.93/11.53mph
8) 0.89m - 7:09(8:03/m) 107cal 7.46/11.41mph
10:52 9:18 8:08 6:16 8:41 8:40 7:34 7:09
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:18 |
2:18 |
9:12 |
2/2 |
0.50 |
7:45 |
5:27 |
21:48 |
2/2 |
0.75 |
9:58 |
2:13 |
8:53 |
2/1 |
1.00 |
17:31 |
7:33 |
30:13 |
1/1 |
1.25 |
26:15 |
8:44 |
34:54 |
2/1 |
1.50 |
27:47 |
1:32 |
6:09 |
2/2 |
1.75 |
29:20 |
1:33 |
6:11 |
2/2 |
2.00 |
31:28 |
2:08 |
8:31 |
1/2 |
2.25 |
33:13 |
1:45 |
7:00 |
2/2 |
2.50 |
35:28 |
2:15 |
9:01 |
2/2 |
2.75 |
37:01 |
1:33 |
6:11 |
2/2 |
3.00 |
39:39 |
2:39 |
10:35 |
2/1 |
3.25 |
41:14 |
1:34 |
6:17 |
2/2 |
3.50 |
42:47 |
1:34 |
6:14 |
2/2 |
3.75 |
44:24 |
1:37 |
6:27 |
1/2 |
4.00 |
45:58 |
1:34 |
6:15 |
2/2 |
4.25 |
47:29 |
1:31 |
6:04 |
2/2 |
4.50 |
50:22 |
2:54 |
11:34 |
2/2 |
4.75 |
52:24 |
2:02 |
8:08 |
1/2 |
5.00 |
54:40 |
2:16 |
9:02 |
2/2 |
5.25 |
56:30 |
1:50 |
7:21 |
2/1 |
5.50 |
59:26 |
2:56 |
11:43 |
2/1 |
5.75 |
1:01:47 |
2:21 |
9:24 |
1/2 |
6.00 |
1:03:18 |
1:31 |
6:03 |
2/2 |
6.25 |
1:04:50 |
1:32 |
6:08 |
2/2 |
6.50 |
1:07:03 |
2:14 |
8:55 |
2/2 |
6.75 |
1:08:52 |
1:49 |
7:16 |
2/2 |
7.00 |
1:10:53 |
2:00 |
8:02 |
2/3 |
7.25 |
1:12:25 |
1:32 |
6:09 |
2/2 |
7.50 |
1:14:40 |
2:14 |
8:57 |
2/2 |
7.75 |
1:16:51 |
2:11 |
8:46 |
2/1 |
7.89 |
1:18:01 |
1:10 |
8:28 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:29 |
60.97% |
More |
800m |
2:59 |
5:59 |
65.66% |
More |
1km |
3:44 |
6:00 |
68.27% |
More |
Mile |
6:14 |
6:14 |
69.48% |
More |
5k |
21:51 |
7:02 |
67.41% |
More |
5 miles |
38:32 |
7:42 |
62.25% |
More |
10k |
47:48 |
7:42 |
62.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:28 |
7:28 |
57.95 |
5km |
24:49 |
7:59 |
59.34 |
5M |
41:05 |
8:13 |
58.39 |
10km |
51:44 |
8:20 |
57.92 |
10M |
1:25:40 |
8:34 |
57.82 |
Half |
1:54:03 |
8:42 |
57.03 |
20M |
2:58:36 |
8:56 |
57.71 |
Mara |
3:57:47 |
9:05 |
57.80 |
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