Mon 26th Jun 2017 at 6:00pm by Turkhish
Run > Fartleks
-
Time
36:48
-
Miles
4.00
-
Min/mi
9:12
-
Pacing
85%
-
WAVA
51.49
-
Cals
572
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 9:48(9:48/m) 139cal 6.13/0mph
2) 1m - 9:23(9:23/m) 144cal 6.4/0mph
3) 1m - 9:16(9:16/m) 148cal 6.47/0mph
4) 1m - 8:19(8:19/m) 141cal 7.21/0mph
5) 0m - 2(6:45/m) 8.89/0mph
Started slow ....finishing faster and the last mile at a good tempo......good run on an undulating course. A bit of a fartlek session really.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
1:40 |
1:40 |
13:21 |
0.25 |
2:52 |
1:12 |
9:34 |
0.38 |
4:07 |
1:15 |
9:56 |
0.50 |
5:19 |
1:12 |
9:38 |
0.63 |
6:27 |
1:08 |
9:03 |
0.75 |
7:22 |
55 |
7:24 |
0.88 |
8:32 |
1:10 |
9:20 |
1.00 |
9:47 |
1:15 |
10:02 |
1.13 |
11:03 |
1:16 |
10:04 |
1.25 |
12:17 |
1:14 |
9:52 |
1.38 |
13:25 |
1:08 |
9:06 |
1.50 |
14:46 |
1:21 |
10:45 |
1.63 |
15:50 |
1:04 |
8:34 |
1.75 |
17:00 |
1:10 |
9:23 |
1.88 |
18:12 |
1:12 |
9:33 |
2.00 |
19:15 |
1:03 |
8:22 |
2.13 |
20:24 |
1:10 |
9:17 |
2.25 |
21:28 |
1:04 |
8:33 |
2.38 |
22:28 |
59 |
7:56 |
2.50 |
23:33 |
1:06 |
8:44 |
2.63 |
24:45 |
1:11 |
9:31 |
2.75 |
25:53 |
1:08 |
9:06 |
2.88 |
27:07 |
1:14 |
9:52 |
3.00 |
28:34 |
1:27 |
11:38 |
3.13 |
29:53 |
1:19 |
10:31 |
3.25 |
31:01 |
1:08 |
9:02 |
3.38 |
31:59 |
59 |
7:48 |
3.50 |
33:00 |
1:00 |
8:01 |
3.63 |
34:02 |
1:03 |
8:21 |
3.75 |
34:58 |
56 |
7:28 |
3.88 |
35:53 |
55 |
7:21 |
4.00 |
36:52 |
59 |
7:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
45.00% |
More |
800m |
3:51 |
7:45 |
50.37% |
More |
1km |
4:50 |
7:47 |
52.25% |
More |
Mile |
8:17 |
8:17 |
51.82% |
More |
5k |
28:09 |
9:04 |
51.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:28 |
8:28 |
50.70 |
5km |
28:09 |
9:04 |
51.90 |
5M |
46:37 |
9:19 |
51.03 |
10km |
58:42 |
9:27 |
50.61 |
10M |
1:37:12 |
9:43 |
50.52 |
Half |
2:09:25 |
9:53 |
49.82 |
20M |
3:22:39 |
10:08 |
50.42 |
Mara |
4:29:49 |
10:18 |
50.50 |
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