Tue 1st Aug 2017 at 1:00pm by RRR-CAZ 🇬🇧
Run > Intervals
breezy
-
Time
1:11:50
-
Miles
8.42
-
Min/mi
8:32
-
Pacing
74%
-
WAVA
58.03
-
Cals
994
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
🏃 Steady to Palmer park 10X400 with 100 recovery steady home.
Split Summary
===
1) 1m - 8:23(8:23/m) 119cal 7.16/8.72mph
2) 0.93m - 8:04(8:41/m) 113cal 6.91/9.19mph
3) 0.25m - 1:35(6:17/m) 28cal 9.55/10.59mph
4) 0.06m - 41(10:47/m) 9cal 5.57/10.4mph
5) 0.24m - 1:35(6:39/m) 27cal 9.01/10.37mph
6) 0.06m - 50(13:04/m) 8cal 4.59/9.13mph
7) 0.24m - 1:36(6:50/m) 26cal 8.78/10.46mph
8) 0.08m - 1:02(13:21/m) 10cal 4.49/9.86mph
9) 0.25m - 1:31(6:08/m) 27cal 9.77/11.35mph
10) 0.06m - 53(15:21/m) 7cal 3.91/10.17mph
11) 0.25m - 1:37(6:33/m) 27cal 9.16/10.71mph
12) 0.06m - 53(13:58/m) 7cal 4.3/9.66mph
13) 0.25m - 1:37(6:31/m) 27cal 9.21/11.09mph
14) 0.07m - 1:05(14:51/m) 9cal 4.04/10.25mph
15) 0.25m - 1:35(6:12/m) 28cal 9.67/11.4mph
16) 0.06m - 59(17:20/m) 8cal 3.46/10.39mph
17) 0.24m - 1:34(6:24/m) 27cal 9.37/10.85mph
18) 0.07m - 1:05(16:35/m) 8cal 3.62/9.57mph
19) 0.24m - 1:35(6:31/m) 27cal 9.21/10.15mph
20) 0.07m - 1:08(15:05/m) 8cal 3.98/9.2mph
21) 0.24m - 1:31(6:17/m) 26cal 9.56/11.03mph
22) 0.06m - 1:06(18:59/m) 6cal 3.16/10.45mph
23) 1m - 9:24(9:24/m) 120cal 6.38/7.29mph
24) 1m - 8:14(8:14/m) 122cal 7.29/8.02mph
25) 1m - 9:05(9:05/m) 123cal 6.61/23.65mph
26) 0.39m - 3:13(8:13/m) 47cal 7.3/8.14mph
8:23 8:04 1:35 41 1:35 50 1:36 1:02 1:31 53 1:37 53 1:37 1:05 1:35 59 1:34 1:05 1:35 1:08 1:31 1:06 9:24 8:14 9:05 3:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:08 |
1:08 |
9:01 |
0/0 |
| 0.25 |
2:14 |
1:06 |
8:48 |
4/0 |
| 0.38 |
3:20 |
1:06 |
8:50 |
3/0 |
| 0.50 |
4:20 |
1:00 |
8:01 |
0/0 |
| 0.63 |
5:25 |
1:05 |
8:40 |
0/2 |
| 0.75 |
6:31 |
1:06 |
8:51 |
0/3 |
| 0.88 |
7:28 |
57 |
7:37 |
0/8 |
| 1.00 |
8:29 |
1:01 |
8:06 |
0/2 |
| 1.13 |
9:31 |
1:02 |
8:12 |
1/1 |
| 1.25 |
10:33 |
1:02 |
8:17 |
1/1 |
| 1.38 |
11:35 |
1:02 |
8:17 |
2/0 |
| 1.50 |
12:39 |
1:04 |
8:32 |
3/1 |
| 1.63 |
13:43 |
1:04 |
8:30 |
0/1 |
| 1.75 |
14:55 |
1:13 |
9:41 |
1/0 |
| 1.88 |
16:02 |
1:07 |
8:55 |
0/1 |
| 2.00 |
17:02 |
1:00 |
7:58 |
1/1 |
| 2.13 |
17:47 |
45 |
6:03 |
1/0 |
| 2.25 |
18:54 |
1:06 |
8:52 |
0/1 |
| 2.38 |
19:42 |
48 |
6:26 |
0/1 |
| 2.50 |
20:37 |
55 |
7:20 |
0/2 |
| 2.63 |
21:44 |
1:07 |
8:57 |
1/1 |
| 2.75 |
22:38 |
54 |
7:10 |
1/0 |
| 2.88 |
24:02 |
1:24 |
11:11 |
0/0 |
| 3.00 |
24:45 |
43 |
5:45 |
0/0 |
| 3.13 |
25:46 |
1:01 |
8:12 |
0/1 |
| 3.25 |
26:53 |
1:07 |
8:55 |
2/1 |
| 3.38 |
27:40 |
47 |
6:17 |
3/0 |
| 3.50 |
28:56 |
1:15 |
10:01 |
0/1 |
| 3.63 |
29:47 |
51 |
6:49 |
1/0 |
| 3.75 |
30:57 |
1:11 |
9:26 |
0/1 |
| 3.88 |
32:01 |
1:04 |
8:31 |
1/1 |
| 4.00 |
32:45 |
44 |
5:52 |
1/0 |
| 4.13 |
34:11 |
1:25 |
11:23 |
0/1 |
| 4.25 |
34:58 |
47 |
6:19 |
0/1 |
| 4.38 |
36:00 |
1:02 |
8:14 |
0/2 |
| 4.50 |
37:13 |
1:14 |
9:51 |
1/1 |
| 4.63 |
38:02 |
49 |
6:28 |
1/0 |
| 4.75 |
39:30 |
1:28 |
11:46 |
0/0 |
| 4.88 |
40:16 |
46 |
6:07 |
0/0 |
| 5.00 |
41:23 |
1:07 |
8:53 |
0/1 |
| 5.13 |
42:57 |
1:34 |
12:34 |
1/1 |
| 5.25 |
44:14 |
1:17 |
10:18 |
2/0 |
| 5.38 |
45:29 |
1:15 |
10:02 |
1/0 |
| 5.50 |
46:40 |
1:11 |
9:25 |
0/0 |
| 5.63 |
47:49 |
1:09 |
9:14 |
3/0 |
| 5.75 |
48:56 |
1:07 |
8:56 |
7/0 |
| 5.88 |
50:03 |
1:07 |
8:55 |
4/0 |
| 6.00 |
51:08 |
1:05 |
8:37 |
1/1 |
| 6.13 |
52:11 |
1:03 |
8:23 |
1/0 |
| 6.25 |
53:14 |
1:03 |
8:23 |
0/2 |
| 6.38 |
54:16 |
1:02 |
8:16 |
0/1 |
| 6.50 |
55:19 |
1:03 |
8:27 |
0/3 |
| 6.63 |
56:20 |
1:01 |
8:05 |
0/2 |
| 6.75 |
57:20 |
1:00 |
8:02 |
0/3 |
| 6.87 |
58:21 |
1:01 |
8:11 |
0/2 |
| 7.00 |
59:22 |
1:00 |
8:03 |
1/0 |
| 7.12 |
1:00:27 |
1:05 |
8:40 |
1/1 |
| 7.25 |
1:01:34 |
1:07 |
8:54 |
1/2 |
| 7.37 |
1:03:01 |
1:27 |
11:39 |
0/3 |
| 7.50 |
1:04:18 |
1:17 |
10:13 |
2/0 |
| 7.62 |
1:05:26 |
1:08 |
9:06 |
3/0 |
| 7.75 |
1:06:32 |
1:06 |
8:52 |
0/1 |
| 7.87 |
1:07:29 |
56 |
7:31 |
1/0 |
| 8.00 |
1:08:28 |
59 |
7:54 |
0/1 |
| 8.12 |
1:09:30 |
1:02 |
8:17 |
0/1 |
| 8.25 |
1:10:33 |
1:03 |
8:21 |
1/1 |
| 8.37 |
1:11:34 |
1:02 |
8:13 |
0/0 |
| 8.42 |
1:11:57 |
23 |
7:47 |
0/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:31 |
6:06 |
55.20% |
More |
| 800m |
3:27 |
6:56 |
57.18% |
More |
| 1km |
4:29 |
7:14 |
57.20% |
More |
| Mile |
7:37 |
7:37 |
57.20% |
More |
| 5k |
24:55 |
8:01 |
59.57% |
More |
| 5 miles |
41:23 |
8:17 |
58.46% |
More |
| 10k |
52:33 |
8:27 |
57.51% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:30 |
7:30 |
58.15 |
| 5km |
24:58 |
8:02 |
59.46 |
| 5M |
41:21 |
8:16 |
58.50 |
| 10km |
52:03 |
8:23 |
58.06 |
| 10M |
1:26:12 |
8:37 |
57.97 |
| Half |
1:54:46 |
8:46 |
57.18 |
| 20M |
2:59:43 |
8:59 |
57.86 |
| Mara |
3:59:16 |
9:08 |
57.95 |
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