Wed 29th Nov 2017 at 6:00pm by CT
Run > Intervals
windy
v cold
-
Time
1:06:46
-
Miles
8.33
-
Min/mi
8:01
-
Pacing
92%
-
WAVA
71.18
-
Cals
986
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Dagenham Rd, RGR, Upper Rainham Rd, Wood Ln, South End Rd, Abbs Cross Ln, Hornchurch Rd, RGR, Dagenham Rd
10 mins WU; 10 x 3 mins + 90 secs recov; easy
Very cold, windy. Had to wrap up warm & wear a hot! Both feet, heels were quite uncomfortable. Not great - will need to keep a close on on it. Found the session quite hard work.
Split Summary
===
1) 1.14m - 10:01(8:49/m) 132cal
2) 0.4m - 3:04(7:35/m) 47cal
3) 0.19m - 1:36(8:16/m) 24cal
4) 0.4m - 3:02(7:37/m) 47cal
5) 0.13m - 1:18(9:56/m) 14cal
6) 0.44m - 3:07(7:09/m) 51cal
7) 0.16m - 1:23(8:26/m) 20cal
8) 0.41m - 3:05(7:29/m) 49cal
9) 0.17m - 1:26(8:22/m) 21cal
10) 0.43m - 3:08(7:19/m) 50cal
11) 0.16m - 1:22(8:27/m) 19cal
12) 0.41m - 3:07(7:40/m) 49cal
13) 0.16m - 1:23(8:53/m) 19cal
14) 0.4m - 3:06(7:41/m) 48cal
15) 0.17m - 1:24(8:03/m) 21cal
16) 0.39m - 3:06(7:51/m) 47cal
17) 0.15m - 1:25(9:13/m) 18cal
18) 0.41m - 3:04(7:26/m) 49cal
19) 0.17m - 1:25(8:25/m) 20cal
20) 0.43m - 3:15(7:36/m) 50cal
21) 1.6m - 13:00(8:07/m) 191cal
10:01 3:04 1:36 3:02 1:18 3:07 1:23 3:05 1:26 3:08 1:22 3:07 1:23 3:06 1:24 3:06 1:25 3:04 1:25 3:15 13:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:06 |
1:06 |
8:46 |
1/0 |
| 0.25 |
2:12 |
1:06 |
8:47 |
0/1 |
| 0.38 |
3:17 |
1:06 |
8:45 |
1/1 |
| 0.50 |
4:21 |
1:04 |
8:34 |
0/1 |
| 0.63 |
5:26 |
1:04 |
8:36 |
0/2 |
| 0.75 |
6:34 |
1:08 |
9:02 |
1/0 |
| 0.88 |
7:41 |
1:08 |
9:03 |
2/1 |
| 1.00 |
8:47 |
1:06 |
8:46 |
1/2 |
| 1.13 |
9:55 |
1:07 |
9:00 |
2/1 |
| 1.25 |
10:53 |
59 |
7:48 |
2/0 |
| 1.38 |
11:50 |
56 |
7:31 |
0/2 |
| 1.50 |
12:46 |
57 |
7:34 |
1/1 |
| 1.63 |
13:46 |
59 |
7:55 |
1/2 |
| 1.75 |
14:49 |
1:03 |
8:27 |
1/2 |
| 1.88 |
15:47 |
58 |
7:46 |
4/0 |
| 2.00 |
16:44 |
57 |
7:34 |
0/1 |
| 2.13 |
17:40 |
56 |
7:30 |
1/2 |
| 2.25 |
18:54 |
1:14 |
9:51 |
2/0 |
| 2.38 |
19:52 |
58 |
7:41 |
2/2 |
| 2.50 |
20:45 |
53 |
7:06 |
1/2 |
| 2.63 |
21:38 |
52 |
6:59 |
0/6 |
| 2.75 |
22:34 |
56 |
7:29 |
0/2 |
| 2.88 |
23:36 |
1:03 |
8:20 |
2/2 |
| 3.00 |
24:33 |
57 |
7:34 |
3/1 |
| 3.13 |
25:28 |
55 |
7:18 |
3/1 |
| 3.25 |
26:25 |
57 |
7:38 |
3/4 |
| 3.38 |
27:25 |
1:00 |
8:04 |
1/1 |
| 3.50 |
28:27 |
1:01 |
8:09 |
1/1 |
| 3.63 |
29:21 |
55 |
7:17 |
1/0 |
| 3.75 |
30:15 |
54 |
7:14 |
1/1 |
| 3.88 |
31:12 |
56 |
7:29 |
0/1 |
| 4.00 |
32:15 |
1:03 |
8:25 |
1/1 |
| 4.13 |
33:12 |
57 |
7:35 |
1/1 |
| 4.25 |
34:08 |
57 |
7:33 |
2/1 |
| 4.38 |
35:08 |
1:00 |
7:56 |
1/1 |
| 4.50 |
36:10 |
1:02 |
8:20 |
2/0 |
| 4.63 |
37:14 |
1:04 |
8:33 |
3/1 |
| 4.75 |
38:13 |
58 |
7:47 |
2/0 |
| 4.88 |
39:11 |
58 |
7:42 |
2/1 |
| 5.00 |
40:08 |
57 |
7:35 |
0/2 |
| 5.13 |
41:08 |
1:01 |
8:05 |
0/5 |
| 5.25 |
42:05 |
57 |
7:38 |
1/2 |
| 5.38 |
43:08 |
1:02 |
8:19 |
6/0 |
| 5.50 |
44:05 |
57 |
7:37 |
1/5 |
| 5.63 |
45:09 |
1:05 |
8:36 |
5/0 |
| 5.75 |
46:16 |
1:06 |
8:52 |
4/0 |
| 5.88 |
47:12 |
56 |
7:25 |
1/1 |
| 6.00 |
48:08 |
57 |
7:32 |
0/1 |
| 6.13 |
49:02 |
54 |
7:08 |
0/6 |
| 6.25 |
50:06 |
1:04 |
8:32 |
0/4 |
| 6.38 |
51:04 |
58 |
7:45 |
0/2 |
| 6.50 |
52:06 |
1:02 |
8:14 |
0/2 |
| 6.63 |
53:04 |
58 |
7:43 |
1/3 |
| 6.75 |
54:03 |
59 |
7:52 |
3/0 |
| 6.87 |
55:08 |
1:05 |
8:40 |
2/1 |
| 7.00 |
56:10 |
1:03 |
8:21 |
1/1 |
| 7.12 |
57:13 |
1:03 |
8:23 |
2/0 |
| 7.25 |
58:13 |
59 |
7:56 |
1/2 |
| 7.37 |
59:14 |
1:01 |
8:10 |
1/2 |
| 7.50 |
1:00:14 |
1:00 |
7:58 |
2/1 |
| 7.62 |
1:01:11 |
57 |
7:37 |
0/2 |
| 7.75 |
1:02:09 |
58 |
7:47 |
1/1 |
| 7.87 |
1:03:10 |
1:01 |
8:07 |
2/1 |
| 8.00 |
1:04:10 |
1:00 |
7:59 |
1/0 |
| 8.12 |
1:05:11 |
1:01 |
8:08 |
1/1 |
| 8.25 |
1:06:11 |
1:00 |
7:59 |
1/0 |
| 8.33 |
1:06:52 |
41 |
8:20 |
0/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:44 |
6:59 |
57.51% |
More |
| 800m |
3:37 |
7:17 |
60.83% |
More |
| 1km |
4:39 |
7:28 |
61.73% |
More |
| Mile |
7:29 |
7:29 |
65.25% |
More |
| 5k |
24:03 |
7:44 |
70.87% |
More |
| 5 miles |
39:06 |
7:49 |
71.21% |
More |
| 10k |
49:00 |
7:53 |
71.14% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:03 |
7:03 |
69.19 |
| 5km |
23:28 |
7:33 |
72.62 |
| 5M |
38:52 |
7:46 |
71.62 |
| 10km |
48:56 |
7:53 |
71.24 |
| 10M |
1:21:02 |
8:06 |
70.95 |
| Half |
1:47:53 |
8:14 |
69.64 |
| 20M |
2:48:57 |
8:27 |
70.05 |
| Mara |
3:44:57 |
8:35 |
69.74 |
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