Wed 21st Jun 2017 at 6:00am by Karen S
Run > Intervals
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Time
49:43
-
Miles 4.34
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Min/mi 11:27
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Pacing
72%
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WAVA
44.82
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Cals
567
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Asc(m)
42
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Hillscore
1
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Surface
Road
Notes & Comments
Intervals - 1 mile warmup then 4 x 1/2 mile fast with 3 min walk break inbetween
===
1) 1m - 11:35(11:37/m) 132cal 5.17/7.27mph
2) 0.5m - 4:30(9:00/m) 68cal 6.67/7.63mph
3) 0.16m - 3:00(18:25/m) 17cal 3.26/6.59mph
4) 0.5m - 4:35(9:09/m) 68cal 6.55/7.47mph
5) 0.16m - 3:00(18:55/m) 17cal 3.17/6.52mph
6) 0.5m - 4:36(9:12/m) 67cal 6.52/7.05mph
7) 0.17m - 3:00(17:49/m) 18cal 3.37/6.39mph
8) 0.5m - 4:35(9:10/m) 68cal 6.54/7.67mph
9) 0.17m - 3:00(18:02/m) 19cal 3.33/12.63mph
10) 0.69m - 7:52(11:27/m) 93cal 5.24/6.31mph
===
1) 1m - 11:35(11:37/m) 132cal 5.17/7.27mph
2) 0.5m - 4:30(9:00/m) 68cal 6.67/7.63mph
3) 0.16m - 3:00(18:25/m) 17cal 3.26/6.59mph
4) 0.5m - 4:35(9:09/m) 68cal 6.55/7.47mph
5) 0.16m - 3:00(18:55/m) 17cal 3.17/6.52mph
6) 0.5m - 4:36(9:12/m) 67cal 6.52/7.05mph
7) 0.17m - 3:00(17:49/m) 18cal 3.37/6.39mph
8) 0.5m - 4:35(9:10/m) 68cal 6.54/7.67mph
9) 0.17m - 3:00(18:02/m) 19cal 3.33/12.63mph
10) 0.69m - 7:52(11:27/m) 93cal 5.24/6.31mph
11:35 4:30 3:00 4:35 3:00 4:36 3:00 4:35 3:00 7:52
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 46 | 46 | 12:13 | 0/0 |
0.13 | 1:29 | 43 | 11:25 | 0/0 |
0.19 | 2:05 | 36 | 9:40 | 0/1 |
0.25 | 2:39 | 34 | 9:09 | 0/4 |
0.31 | 3:20 | 40 | 10:45 | 0/2 |
0.38 | 3:59 | 39 | 10:25 | 1/2 |
0.44 | 4:38 | 40 | 10:34 | 0/2 |
0.50 | 5:18 | 39 | 10:30 | 0/1 |
0.56 | 5:58 | 40 | 10:47 | 1/0 |
0.63 | 6:40 | 42 | 11:05 | 3/0 |
0.69 | 7:18 | 39 | 10:22 | 1/1 |
0.75 | 7:56 | 38 | 10:09 | 1/0 |
0.81 | 8:35 | 39 | 10:24 | 1/0 |
0.88 | 9:24 | 48 | 12:55 | 0/0 |
0.94 | 10:34 | 1:10 | 18:45 | 1/1 |
1.00 | 11:35 | 1:01 | 16:15 | 0/2 |
1.06 | 12:08 | 33 | 8:50 | 0/0 |
1.13 | 12:41 | 33 | 8:50 | 1/0 |
1.19 | 13:15 | 34 | 9:04 | 1/0 |
1.25 | 13:50 | 34 | 9:09 | 4/0 |
1.31 | 14:23 | 34 | 9:00 | 1/1 |
1.38 | 14:58 | 35 | 9:18 | 0/3 |
1.44 | 15:33 | 34 | 9:08 | 1/1 |
1.50 | 16:07 | 35 | 9:15 | 0/1 |
1.56 | 17:18 | 1:11 | 19:00 | 0/1 |
1.63 | 18:29 | 1:11 | 18:49 | 1/1 |
1.69 | 19:20 | 51 | 13:38 | 1/0 |
1.75 | 19:51 | 31 | 8:21 | 0/3 |
1.81 | 20:26 | 34 | 9:11 | 0/2 |
1.88 | 21:01 | 35 | 9:16 | 1/0 |
1.94 | 21:36 | 35 | 9:28 | 3/0 |
2.00 | 22:11 | 35 | 9:22 | 1/0 |
2.06 | 22:46 | 35 | 9:13 | 1/0 |
2.13 | 23:20 | 34 | 9:05 | 1/0 |
2.19 | 24:10 | 50 | 13:23 | 0/0 |
2.25 | 25:23 | 1:13 | 19:21 | 1/0 |
2.31 | 26:34 | 1:11 | 19:00 | 0/2 |
2.38 | 27:10 | 36 | 9:35 | 0/1 |
2.44 | 27:43 | 33 | 8:49 | 0/0 |
2.50 | 28:16 | 33 | 8:54 | 1/0 |
2.56 | 28:51 | 35 | 9:17 | 2/0 |
2.63 | 29:28 | 36 | 9:44 | 3/0 |
2.69 | 30:03 | 35 | 9:21 | 0/4 |
2.75 | 30:37 | 34 | 9:07 | 0/1 |
2.81 | 31:12 | 35 | 9:28 | 1/0 |
2.88 | 32:15 | 1:03 | 16:48 | 0/1 |
2.94 | 33:25 | 1:09 | 18:32 | 1/0 |
3.00 | 34:21 | 56 | 14:56 | 1/1 |
3.06 | 34:55 | 34 | 9:08 | 0/4 |
3.13 | 35:28 | 33 | 8:53 | 0/2 |
3.19 | 36:04 | 36 | 9:34 | 0/0 |
3.25 | 36:40 | 36 | 9:28 | 3/0 |
3.31 | 37:14 | 35 | 9:13 | 2/0 |
3.38 | 37:49 | 35 | 9:14 | 0/1 |
3.44 | 38:23 | 34 | 9:04 | 2/0 |
3.50 | 39:03 | 40 | 10:37 | 0/0 |
3.56 | 40:15 | 1:12 | 19:14 | 0/1 |
3.63 | 41:23 | 1:08 | 18:07 | 0/1 |
3.69 | 42:13 | 50 | 13:17 | 1/0 |
3.75 | 42:51 | 38 | 10:15 | 0/3 |
3.81 | 43:31 | 40 | 10:39 | 0/2 |
3.88 | 44:11 | 40 | 10:41 | 0/0 |
3.94 | 44:49 | 38 | 10:15 | 2/0 |
4.00 | 45:28 | 39 | 10:21 | 4/0 |
4.06 | 46:09 | 40 | 10:47 | 1/0 |
4.13 | 46:55 | 46 | 12:14 | 4/0 |
4.19 | 47:36 | 42 | 11:10 | 2/0 |
4.25 | 48:15 | 38 | 10:14 | 0/0 |
4.31 | 48:55 | 41 | 10:51 | 0/0 |
4.34 | 49:42 | 47 | 29:18 | 0/0 |
Elevation
Asc 42m,
Range 14m, Flat prediction 49:56
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
14 2.6% | 10:54 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:13 | 10:13 | 44.31 |
5km | 34:41 | 11:10 | 45.61 |
5M | 57:55 | 11:35 | 44.57 |
10km | 1:13:11 | 11:47 | 44.16 |
10M | 2:02:12 | 12:13 | 43.50 |
Half | 2:43:28 | 12:29 | 42.43 |
20M | 4:17:54 | 12:54 | 42.23 |
Mara | 5:44:59 | 13:10 | 41.75 |
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