Sun 19th Nov 2017 at 1:00pm by CT
Run > Hill Work
- cold
-
Time
1:11:33
-
Miles
8.08
-
Min/mi
8:51
-
Pacing
90%
-
WAVA
64.27
-
Cals
955
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Bretons & ECP
After getting back from Kajani's funeral. Feet were tired after a lot of standing up. Didn't have time for a long run so did some hills and added in the intervals I missed on Thursday. Sunny but cold.
WU; 10 x 45 sec hills + 3 others; 3 mins recov; 3 x 7 mins threshold + 3 mins recov. Quite muddy on the hill; very muddy in the third 7 min in ECP. Started off just aiming to jog up the hills but then got more into it & put proper effort in. Legs still achy after yesterday.
Split Summary
===
1) 1.5m - 13:31(8:59/m) 175cal
2) 0.09m - 53(9:48/m) 10cal
3) 0.12m - 1:08(9:48/m) 14cal
4) 0.09m - 48(9:19/m) 10cal
5) 0.12m - 1:11(10:16/m) 15cal
6) 0.09m - 49(9:28/m) 9cal
7) 0.12m - 1:10(9:50/m) 15cal
8) 0.09m - 48(9:01/m) 10cal
9) 0.12m - 1:13(9:47/m) 16cal
10) 0.08m - 47(9:16/m) 9cal
11) 0.12m - 1:13(9:47/m) 16cal
12) 0.09m - 47(9:11/m) 9cal
13) 0.14m - 1:29(10:32/m) 16cal
14) 0.08m - 46(9:11/m) 9cal
15) 0.11m - 1:05(9:36/m) 14cal
16) 0.09m - 47(9:13/m) 10cal
17) 0.11m - 1:07(9:43/m) 14cal
18) 0.09m - 48(9:20/m) 10cal
19) 0.11m - 1:02(9:33/m) 13cal
20) 0.07m - 39(9:19/m) 8cal
21) 0.04m - 26(10:01/m) 6cal
22) 0.04m - 22(9:46/m) 4cal
23) 0.09m - 52(9:33/m) 11cal
24) 0.1m - 52(9:02/m) 11cal
25) 0.17m - 1:29(8:44/m) 20cal
26) 0.09m - 49(9:02/m) 11cal
27) 0.35m - 3:10(8:57/m) 42cal
28) 0.9m - 7:06(7:55/m) 106cal
29) 0.33m - 2:54(8:43/m) 40cal
30) 0.92m - 7:10(7:50/m) 109cal
31) 0.28m - 2:49(9:55/m) 33cal
32) 0.84m - 7:13(8:35/m) 100cal
33) 0.51m - 4:20(8:31/m) 60cal
13:31 53 1:08 48 1:11 49 1:10 48 1:13 47 1:13 47 1:29 46 1:05 47 1:07 48 1:02 39 26 22 52 52 1:29 49 3:10 7:06 2:54 7:10 2:49 7:13 4:20
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:07 |
2:07 |
8:27 |
1/1 |
0.50 |
4:20 |
2:13 |
8:53 |
7/5 |
0.75 |
6:26 |
2:06 |
8:23 |
2/7 |
1.00 |
8:53 |
2:27 |
9:49 |
2/3 |
1.25 |
11:08 |
2:15 |
9:00 |
3/10 |
1.50 |
13:29 |
2:21 |
9:25 |
5/2 |
1.75 |
15:58 |
2:29 |
9:57 |
14/10 |
2.00 |
18:22 |
2:24 |
9:34 |
9/10 |
2.25 |
20:44 |
2:22 |
9:29 |
9/9 |
2.50 |
23:05 |
2:21 |
9:24 |
9/11 |
2.75 |
25:38 |
2:33 |
10:12 |
8/9 |
3.00 |
28:04 |
2:26 |
9:45 |
13/9 |
3.25 |
30:22 |
2:18 |
9:11 |
8/9 |
3.50 |
32:46 |
2:24 |
9:34 |
12/12 |
3.75 |
35:05 |
2:19 |
9:16 |
7/13 |
4.00 |
37:19 |
2:14 |
8:57 |
9/5 |
4.25 |
39:30 |
2:11 |
8:42 |
2/6 |
4.50 |
41:33 |
2:04 |
8:15 |
1/4 |
4.75 |
43:33 |
1:59 |
7:58 |
2/2 |
5.00 |
45:30 |
1:58 |
7:51 |
8/6 |
5.25 |
47:34 |
2:03 |
8:13 |
5/3 |
5.50 |
49:43 |
2:09 |
8:36 |
2/5 |
5.75 |
51:45 |
2:02 |
8:06 |
4/5 |
6.00 |
53:44 |
1:59 |
7:58 |
7/3 |
6.25 |
55:41 |
1:57 |
7:46 |
2/3 |
6.50 |
57:44 |
2:03 |
8:12 |
3/4 |
6.75 |
1:00:07 |
2:24 |
9:36 |
3/2 |
7.00 |
1:02:24 |
2:16 |
9:05 |
4/4 |
7.25 |
1:04:36 |
2:12 |
8:47 |
5/3 |
7.50 |
1:06:37 |
2:02 |
8:07 |
5/3 |
7.75 |
1:08:45 |
2:08 |
8:33 |
2/1 |
8.00 |
1:10:51 |
2:06 |
8:24 |
1/2 |
8.08 |
1:11:34 |
43 |
8:31 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:32 |
53.24% |
More |
800m |
3:49 |
7:40 |
57.70% |
More |
1km |
4:49 |
7:45 |
59.54% |
More |
Mile |
7:52 |
7:52 |
62.00% |
More |
5k |
25:51 |
8:19 |
65.93% |
More |
5 miles |
42:45 |
8:33 |
65.12% |
More |
10k |
54:30 |
8:46 |
63.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
62.40 |
5km |
25:59 |
8:22 |
65.59 |
5M |
43:01 |
8:36 |
64.71 |
10km |
54:10 |
8:43 |
64.36 |
10M |
1:29:42 |
8:58 |
64.09 |
Half |
1:59:25 |
9:07 |
62.91 |
20M |
3:07:00 |
9:21 |
63.29 |
Mara |
4:08:58 |
9:30 |
63.01 |
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