Thu 23rd Nov 2017 at 7:00pm by CT
Run > Intervals
windy
cold
-
Time
1:23:57
-
Miles
10.06
-
Min/mi
8:21
-
Pacing
94%
-
WAVA
68.91
-
Cals
1192
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Dagenham Rd, RGR, Hornchurch, Squirrels Heath Lane, Brentwood Rd, Oldchurch Rd, RGR, Rainham Rd N
18 min WU; 2 x 12 mins threshold + 3 mins recov; steady.
Chilly & windy. Surprised to see 75 mins on my training programme but got stuck in. Found the 12 mins efforts quite hard work as it was on an undulating route. Pleased with distance done. Left foot still uncomfortable.
Split Summary
===
1) 2.05m - 18:02(8:48/m) 240cal
2) 1.54m - 12:07(7:52/m) 184cal
3) 0.33m - 2:52(8:34/m) 41cal
4) 1.58m - 12:10(7:43/m) 188cal
5) 0.44m - 3:53(8:47/m) 51cal
6) 3.7m - 31:20(8:29/m) 438cal
7) 0.42m - 3:32(8:24/m) 50cal
18:02 12:07 2:52 12:10 3:53 31:20 3:32
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:08 |
1:08 |
9:06 |
1/1 |
| 0.25 |
2:14 |
1:06 |
8:46 |
0/1 |
| 0.38 |
3:20 |
1:06 |
8:50 |
1/1 |
| 0.50 |
4:24 |
1:04 |
8:30 |
0/1 |
| 0.63 |
5:27 |
1:03 |
8:26 |
0/2 |
| 0.75 |
6:33 |
1:06 |
8:50 |
1/1 |
| 0.88 |
7:40 |
1:06 |
8:51 |
2/1 |
| 1.00 |
8:45 |
1:05 |
8:44 |
0/1 |
| 1.13 |
9:52 |
1:07 |
8:55 |
2/1 |
| 1.25 |
10:58 |
1:06 |
8:48 |
1/0 |
| 1.38 |
12:05 |
1:07 |
8:53 |
0/2 |
| 1.50 |
13:08 |
1:04 |
8:30 |
1/0 |
| 1.63 |
14:13 |
1:04 |
8:35 |
0/1 |
| 1.75 |
15:19 |
1:06 |
8:49 |
1/1 |
| 1.88 |
16:28 |
1:09 |
9:12 |
3/0 |
| 2.00 |
17:34 |
1:06 |
8:48 |
1/0 |
| 2.13 |
18:36 |
1:02 |
8:20 |
3/0 |
| 2.25 |
19:37 |
1:01 |
8:09 |
4/0 |
| 2.38 |
20:39 |
1:02 |
8:13 |
4/0 |
| 2.50 |
21:38 |
59 |
7:51 |
2/1 |
| 2.63 |
22:34 |
56 |
7:30 |
0/3 |
| 2.75 |
23:29 |
54 |
7:16 |
0/3 |
| 2.88 |
24:25 |
57 |
7:32 |
1/4 |
| 3.00 |
25:32 |
1:06 |
8:51 |
8/0 |
| 3.13 |
26:29 |
58 |
7:43 |
2/2 |
| 3.25 |
27:31 |
1:02 |
8:12 |
1/0 |
| 3.38 |
28:31 |
1:00 |
7:56 |
3/1 |
| 3.50 |
29:28 |
58 |
7:43 |
1/0 |
| 3.63 |
30:27 |
59 |
7:53 |
1/1 |
| 3.75 |
31:31 |
1:03 |
8:25 |
1/1 |
| 3.88 |
32:31 |
1:01 |
8:06 |
1/4 |
| 4.00 |
33:36 |
1:04 |
8:35 |
2/3 |
| 4.13 |
34:35 |
1:00 |
7:59 |
4/0 |
| 4.25 |
35:33 |
57 |
7:39 |
1/1 |
| 4.38 |
36:30 |
57 |
7:39 |
1/1 |
| 4.50 |
37:27 |
57 |
7:35 |
2/0 |
| 4.63 |
38:25 |
58 |
7:41 |
1/2 |
| 4.75 |
39:20 |
55 |
7:23 |
0/1 |
| 4.88 |
40:17 |
57 |
7:34 |
0/3 |
| 5.00 |
41:15 |
58 |
7:43 |
2/0 |
| 5.13 |
42:15 |
1:00 |
8:01 |
3/1 |
| 5.25 |
43:14 |
59 |
7:55 |
1/1 |
| 5.38 |
44:13 |
59 |
7:48 |
0/2 |
| 5.50 |
45:10 |
57 |
7:37 |
1/1 |
| 5.63 |
46:19 |
1:09 |
9:12 |
1/1 |
| 5.75 |
47:23 |
1:05 |
8:38 |
0/1 |
| 5.88 |
48:29 |
1:05 |
8:43 |
2/1 |
| 6.00 |
49:33 |
1:04 |
8:30 |
1/1 |
| 6.13 |
50:36 |
1:03 |
8:25 |
0/6 |
| 6.25 |
51:36 |
1:01 |
8:05 |
0/6 |
| 6.38 |
52:40 |
1:03 |
8:26 |
0/1 |
| 6.50 |
53:42 |
1:02 |
8:18 |
0/1 |
| 6.63 |
54:45 |
1:03 |
8:28 |
1/1 |
| 6.75 |
55:48 |
1:03 |
8:22 |
0/2 |
| 6.87 |
56:59 |
1:11 |
9:26 |
2/0 |
| 7.00 |
58:04 |
1:05 |
8:38 |
1/1 |
| 7.12 |
59:06 |
1:02 |
8:17 |
1/1 |
| 7.25 |
1:00:06 |
1:00 |
8:00 |
1/2 |
| 7.37 |
1:01:09 |
1:03 |
8:25 |
0/1 |
| 7.50 |
1:02:12 |
1:04 |
8:28 |
1/1 |
| 7.62 |
1:03:18 |
1:05 |
8:42 |
2/0 |
| 7.75 |
1:04:20 |
1:03 |
8:21 |
1/0 |
| 7.87 |
1:05:24 |
1:03 |
8:25 |
0/1 |
| 8.00 |
1:06:26 |
1:02 |
8:20 |
0/1 |
| 8.12 |
1:07:27 |
1:01 |
8:09 |
0/2 |
| 8.25 |
1:08:30 |
1:03 |
8:27 |
1/1 |
| 8.37 |
1:09:33 |
1:03 |
8:23 |
2/0 |
| 8.50 |
1:10:38 |
1:05 |
8:37 |
2/0 |
| 8.62 |
1:11:41 |
1:03 |
8:24 |
1/1 |
| 8.75 |
1:12:42 |
1:01 |
8:08 |
0/3 |
| 8.87 |
1:13:44 |
1:02 |
8:15 |
0/2 |
| 9.00 |
1:14:45 |
1:01 |
8:09 |
1/1 |
| 9.12 |
1:15:54 |
1:09 |
9:10 |
3/1 |
| 9.25 |
1:16:59 |
1:05 |
8:44 |
1/2 |
| 9.37 |
1:18:07 |
1:08 |
9:00 |
2/1 |
| 9.50 |
1:19:12 |
1:05 |
8:43 |
2/0 |
| 9.62 |
1:20:15 |
1:03 |
8:26 |
1/1 |
| 9.75 |
1:21:19 |
1:03 |
8:26 |
0/1 |
| 9.87 |
1:22:24 |
1:05 |
8:41 |
0/0 |
| 10.00 |
1:23:25 |
1:01 |
8:09 |
0/1 |
| 10.06 |
1:23:57 |
32 |
8:33 |
0/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:13 |
55.63% |
More |
| 800m |
3:43 |
7:29 |
59.15% |
More |
| 1km |
4:40 |
7:31 |
61.35% |
More |
| Mile |
7:38 |
7:38 |
63.95% |
More |
| 5k |
24:22 |
7:51 |
69.94% |
More |
| 5 miles |
40:27 |
8:05 |
68.81% |
More |
| 10k |
50:36 |
8:09 |
68.90% |
More |
| 10 miles |
1:23:21 |
8:20 |
68.97% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:16 |
7:16 |
67.12 |
| 5km |
24:10 |
7:47 |
70.52 |
| 5M |
40:01 |
8:00 |
69.56 |
| 10km |
50:23 |
8:07 |
69.19 |
| 10M |
1:23:25 |
8:21 |
68.92 |
| Half |
1:51:04 |
8:29 |
67.64 |
| 20M |
2:53:55 |
8:42 |
68.05 |
| Mara |
3:51:34 |
8:50 |
67.74 |
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