Wed 1st Nov 2017 at 6:00pm by RRR-CAZ 🇬🇧

Run > Track Session

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Time
38:27
Miles
4.98
Min/mi
7:43
Pacing
65%
WAVA
62.64
Cals
568
Asc(m)
42
Surface
Track

Notes & Comments

🏃 RRR Track session

8X300 with 100 recovery

After 8 400 recovery

Repeat the above.

Felt really good tonight not run since Abingdon marathon (10 days) need to look at my tapers.
Split Summary
===
1) 1m - 6:45(6:45/m) 114cal 8.89/12.45mph
2) 1m - 7:07(7:07/m) 119cal 8.42/12.27mph
3) 1m - 8:39(8:39/m) 110cal 6.93/11.54mph
4) 1m - 7:54(7:54/m) 112cal 7.59/12.34mph
5) 0.98m - 8:01(8:09/m) 113cal 7.36/12.86mph

6:45 7:07 8:39 7:54 8:01

Pin Map

0mi in 0

Pace

30%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:39	1:39	6:36	1/2
0.50	3:19	1:40	6:42	2/3
0.75	5:00	1:40	6:42	2/2
1.00	6:45	1:45	7:00	2/2
1.25	8:29	1:44	6:58	2/2
1.50	10:19	1:50	7:20	2/2
1.75	12:09	1:49	7:18	2/2
2.00	13:53	1:44	6:56	3/2
2.25	15:47	1:54	7:38	2/2
2.50	18:44	2:57	11:47	1/2
2.75	20:41	1:57	7:46	2/2
3.00	22:30	1:50	7:19	2/2
3.25	24:27	1:57	7:46	3/2
3.50	26:23	1:56	7:45	2/2
3.75	28:23	2:00	8:01	2/2
4.00	30:26	2:02	8:09	3/2
4.25	32:26	2:00	8:00	2/2
4.50	34:26	2:00	8:01	2/2
4.75	36:21	1:55	7:39	2/2
4.98	38:27	2:06	9:03	2/2

Elevation

Asc 42m, Range 2m, Flat prediction 38:27

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:46	58.43%	More
800m	2:59	5:59	66.21%	More
1km	3:57	6:21	65.08%	More
Mile	6:23	6:23	68.31%	More
5k	23:17	7:30	63.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	62.15
5km	23:19	7:30	63.67
5M	38:37	7:43	62.64
10km	48:37	7:49	62.16
10M	1:20:30	8:03	62.08
Half	1:47:11	8:11	61.22
20M	2:47:51	8:24	61.95
Mara	3:43:29	8:32	62.04

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