Thu 17th Aug 2017 at 9:00am by Mr AL
Run > General
-
Time
1:15:24
-
Miles
8.50
-
Min/mi
8:52
-
Pacing
92%
-
WAVA
56.34
-
Cals
1136
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Bit frustrating - couldn't locate path around south shore of the Flash - although I know there is one! Will need to return...
Still - a useful run on relatively tired legs. 27+ miles since Sunday morning.
Split Summary
===
1) 1m - 9:32(9:32/m) 137cal 6.29/46.69mph
2) 1m - 9:05(9:05/m) 132cal 6.61/7.59mph
3) 1m - 8:56(8:56/m) 134cal 6.71/8.49mph
4) 1m - 8:42(8:42/m) 133cal 6.89/8.29mph
5) 1m - 8:59(8:59/m) 132cal 6.68/7.84mph
6) 1m - 8:41(8:41/m) 134cal 6.91/9.01mph
7) 1m - 8:36(8:36/m) 133cal 6.97/8.04mph
8) 1m - 8:35(8:35/m) 134cal 6.98/10.78mph
9) 0.5m - 4:17(8:34/m) 67cal 7.01/8.55mph
9:32 9:05 8:56 8:42 8:59 8:41 8:36 8:35 4:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:30 |
2:30 |
10:00 |
4/1 |
0.50 |
4:53 |
2:23 |
9:32 |
4/8 |
0.75 |
7:19 |
2:26 |
9:43 |
9/2 |
1.00 |
9:38 |
2:19 |
9:17 |
7/2 |
1.25 |
11:54 |
2:16 |
9:05 |
2/3 |
1.50 |
14:12 |
2:17 |
9:09 |
0/2 |
1.75 |
16:28 |
2:16 |
9:05 |
4/5 |
2.00 |
18:42 |
2:15 |
8:58 |
0/5 |
2.25 |
20:58 |
2:16 |
9:05 |
5/3 |
2.50 |
23:13 |
2:14 |
8:56 |
6/1 |
2.75 |
25:31 |
2:18 |
9:12 |
2/2 |
3.00 |
27:38 |
2:07 |
8:29 |
2/5 |
3.25 |
29:52 |
2:15 |
8:58 |
4/3 |
3.50 |
32:02 |
2:10 |
8:40 |
1/3 |
3.75 |
34:12 |
2:09 |
8:38 |
1/4 |
4.00 |
36:21 |
2:09 |
8:36 |
3/8 |
4.25 |
38:29 |
2:08 |
8:31 |
2/10 |
4.50 |
40:58 |
2:30 |
9:58 |
5/2 |
4.75 |
43:22 |
2:24 |
9:36 |
9/2 |
5.00 |
45:29 |
2:07 |
8:29 |
4/2 |
5.25 |
47:38 |
2:09 |
8:36 |
3/1 |
5.50 |
49:50 |
2:12 |
8:48 |
3/4 |
5.75 |
52:01 |
2:11 |
8:43 |
4/1 |
6.00 |
54:31 |
2:30 |
10:00 |
4/3 |
6.25 |
56:37 |
2:06 |
8:24 |
3/3 |
6.50 |
58:45 |
2:08 |
8:30 |
2/5 |
6.75 |
1:00:54 |
2:09 |
8:38 |
1/2 |
7.00 |
1:03:05 |
2:11 |
8:45 |
2/2 |
7.25 |
1:05:16 |
2:11 |
8:43 |
3/1 |
7.50 |
1:07:27 |
2:11 |
8:43 |
4/3 |
7.75 |
1:09:37 |
2:11 |
8:43 |
4/3 |
8.00 |
1:11:40 |
2:03 |
8:12 |
1/8 |
8.25 |
1:13:48 |
2:08 |
8:32 |
6/9 |
8.48 |
1:15:48 |
2:00 |
8:35 |
7/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
8:01 |
42.29% |
More |
800m |
4:06 |
8:16 |
48.38% |
More |
1km |
5:11 |
8:20 |
50.03% |
More |
Mile |
8:28 |
8:28 |
51.94% |
More |
5k |
27:02 |
8:42 |
55.35% |
More |
5 miles |
43:51 |
8:46 |
55.63% |
More |
10k |
54:39 |
8:48 |
55.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:48 |
7:48 |
56.36 |
5km |
25:57 |
8:21 |
57.67 |
5M |
42:58 |
8:36 |
56.78 |
10km |
54:06 |
8:42 |
56.34 |
10M |
1:29:35 |
8:58 |
56.28 |
Half |
1:59:16 |
9:06 |
55.51 |
20M |
3:06:45 |
9:20 |
56.18 |
Mara |
4:08:39 |
9:29 |
56.26 |
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