Tue 6th Mar 2018 at 7:00pm by CT
Run > Intervals
cold
-
Time
53:19
-
Miles
6.61
-
Min/mi
8:04
-
Pacing
79%
-
WAVA
69.81
-
Cals
785
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
Dagenham Rd, RGR, Brentwood Rd, Osbourne Rd, Hornchurch Rd, RGR, Dagenham Rd
D88 club session. Started off with Paul Grange but it was too fast so ran on my own from North St.
20 mins; 3 mins break; 10 mins x 2
Twisted my foot towards me on downhill on the dark on Osbourne Rd. Felt it crunch. Sore afterwards.
Split Summary
===
1) 2.37m - 20:15(8:32/m) 275cal 7.03/9.25mph
2) 0.36m - 2:46(7:47/m) 42cal 7.71/8.74mph
3) 1.29m - 10:12(7:54/m) 155cal 7.59/8.97mph
4) 0.36m - 2:48(7:51/m) 43cal 7.64/8.99mph
5) 1.89m - 14:29(7:39/m) 229cal 7.83/11.48mph
6) 0.34m - 2:48(8:13/m) 41cal 7.3/8.46mph
20:15 2:46 10:12 2:48 14:29 2:48
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.06 |
38 |
38 |
10:07 |
0/1 |
| 0.13 |
1:20 |
42 |
11:16 |
0/0 |
| 0.19 |
2:09 |
49 |
13:01 |
1/1 |
| 0.25 |
2:56 |
47 |
12:29 |
1/0 |
| 0.31 |
4:23 |
1:28 +36
|
23:22 |
1/0 |
| 0.38 |
4:56 |
32 |
8:37 |
0/0 |
| 0.44 |
5:28 |
32 |
8:37 |
1/0 |
| 0.50 |
5:59 |
31 |
8:08 |
1/0 |
| 0.56 |
6:29 |
31 |
8:11 |
0/0 |
| 0.63 |
6:59 |
30 |
8:03 |
1/1 |
| 0.69 |
7:29 |
29 |
7:45 |
0/0 |
| 0.75 |
7:58 |
29 |
7:51 |
0/0 |
| 0.81 |
8:29 |
31 |
8:17 |
0/0 |
| 0.88 |
8:59 |
30 |
8:01 |
0/1 |
| 0.94 |
9:28 |
29 |
7:46 |
0/1 |
| 1.00 |
9:58 |
29 |
7:51 |
0/0 |
| 1.06 |
10:28 |
30 |
8:06 |
2/1 |
| 1.13 |
10:58 |
30 |
8:06 |
1/0 |
| 1.19 |
11:29 |
31 |
8:11 |
1/1 |
| 1.25 |
12:00 |
31 |
8:15 |
0/0 |
| 1.31 |
12:29 |
30 |
7:52 |
0/0 |
| 1.38 |
12:59 |
29 |
7:50 |
1/2 |
| 1.44 |
13:29 |
30 |
8:06 |
1/0 |
| 1.50 |
14:00 |
31 |
8:13 |
1/0 |
| 1.56 |
14:28 |
28 |
7:30 |
0/0 |
| 1.63 |
14:55 |
27 |
7:06 |
0/1 |
| 1.69 |
15:23 |
28 |
7:31 |
0/1 |
| 1.75 |
15:52 |
29 |
7:48 |
1/1 |
| 1.81 |
16:22 |
30 |
7:58 |
0/1 |
| 1.88 |
16:51 |
29 |
7:42 |
0/1 |
| 1.94 |
17:21 |
30 |
7:52 |
0/2 |
| 2.00 |
17:48 |
28 |
7:27 |
0/1 |
| 2.06 |
18:30 |
42 +5
|
11:11 |
1/0 |
| 2.13 |
19:00 |
29 |
7:45 |
1/1 |
| 2.19 |
19:31 |
31 |
8:16 |
1/1 |
| 2.25 |
19:59 |
28 |
7:30 |
1/0 |
| 2.31 |
20:27 |
28 |
7:35 |
1/0 |
| 2.38 |
20:57 |
30 |
7:55 |
1/0 |
| 2.44 |
21:26 |
29 |
7:50 |
1/0 |
| 2.50 |
21:54 |
28 |
7:29 |
1/0 |
| 2.56 |
22:24 |
30 |
7:53 |
1/0 |
| 2.63 |
22:53 |
29 |
7:40 |
1/1 |
| 2.69 |
23:22 |
29 |
7:45 |
0/0 |
| 2.75 |
23:52 |
31 |
8:13 |
2/0 |
| 2.81 |
24:23 |
31 |
8:14 |
1/0 |
| 2.88 |
24:56 |
33 |
8:51 |
3/0 |
| 2.94 |
25:28 |
32 |
8:32 |
3/0 |
| 3.00 |
26:00 |
32 |
8:30 |
4/1 |
| 3.06 |
26:30 |
30 |
8:03 |
0/0 |
| 3.13 |
27:00 |
30 |
7:55 |
1/0 |
| 3.19 |
27:28 |
27 |
7:19 |
1/0 |
| 3.25 |
27:56 |
28 |
7:30 |
1/1 |
| 3.31 |
28:25 |
29 |
7:45 |
0/0 |
| 3.38 |
28:55 |
30 |
8:01 |
1/1 |
| 3.44 |
29:24 |
29 |
7:38 |
0/1 |
| 3.50 |
29:54 |
30 |
8:08 |
0/1 |
| 3.56 |
30:22 |
28 |
7:24 |
1/0 |
| 3.63 |
30:51 |
29 |
7:50 |
1/1 |
| 3.69 |
31:21 |
30 |
7:56 |
1/0 |
| 3.75 |
31:50 |
29 |
7:38 |
0/1 |
| 3.81 |
32:17 |
28 |
7:22 |
0/1 |
| 3.88 |
32:45 |
28 |
7:24 |
0/2 |
| 3.94 |
33:13 |
28 |
7:25 |
0/3 |
| 4.00 |
33:46 |
33 |
8:47 |
2/0 |
| 4.06 |
34:16 |
30 |
8:07 |
1/0 |
| 4.13 |
34:45 |
29 |
7:37 |
0/0 |
| 4.19 |
35:14 |
30 |
7:54 |
0/1 |
| 4.25 |
35:44 |
30 |
8:01 |
0/1 |
| 4.31 |
36:13 |
28 |
7:29 |
0/3 |
| 4.38 |
36:41 |
29 |
7:43 |
0/2 |
| 4.44 |
37:09 |
27 |
7:14 |
0/2 |
| 4.50 |
37:36 |
28 |
7:24 |
0/1 |
| 4.56 |
38:05 |
29 |
7:40 |
0/1 |
| 4.62 |
38:33 |
28 |
7:30 |
0/1 |
| 4.69 |
39:07 |
34 |
9:08 |
0/0 |
| 4.75 |
39:36 |
28 |
7:30 |
0/2 |
| 4.81 |
40:04 |
28 |
7:33 |
0/1 |
| 4.87 |
40:30 |
26 |
7:02 |
1/1 |
| 4.94 |
41:00 |
30 |
7:58 |
1/0 |
| 5.00 |
41:30 |
30 |
7:53 |
1/0 |
| 5.06 |
41:58 |
29 |
7:38 |
1/0 |
| 5.12 |
42:26 |
28 |
7:25 |
0/0 |
| 5.19 |
42:56 |
29 |
7:52 |
0/0 |
| 5.25 |
43:24 |
28 |
7:35 |
1/0 |
| 5.31 |
43:54 |
30 |
8:04 |
2/0 |
| 5.38 |
44:25 |
31 |
8:09 |
1/0 |
| 5.44 |
44:52 |
27 |
7:18 |
0/1 |
| 5.50 |
45:21 |
29 |
7:37 |
0/1 |
| 5.56 |
45:49 |
28 |
7:24 |
2/0 |
| 5.63 |
46:18 |
30 |
7:58 |
1/1 |
| 5.69 |
46:46 |
28 |
7:24 |
1/1 |
| 5.75 |
47:14 |
28 |
7:24 |
1/2 |
| 5.81 |
47:42 |
28 |
7:30 |
1/1 |
| 5.88 |
48:08 |
26 |
7:02 |
1/1 |
| 5.94 |
48:38 |
29 |
7:47 |
0/1 |
| 6.00 |
49:05 |
28 |
7:22 |
0/0 |
| 6.06 |
49:35 |
29 |
7:52 |
1/0 |
| 6.13 |
50:04 |
29 |
7:50 |
0/0 |
| 6.19 |
50:34 |
30 |
8:02 |
1/0 |
| 6.25 |
51:04 |
29 |
7:51 |
0/0 |
| 6.31 |
51:35 |
31 |
8:20 |
2/1 |
| 6.38 |
52:07 |
32 |
8:28 |
0/1 |
| 6.44 |
52:36 |
29 |
7:42 |
1/1 |
| 6.50 |
53:05 |
29 |
7:42 |
0/1 |
| 6.56 |
53:34 |
30 |
7:56 |
1/0 |
| 6.61 |
54:00 |
26 |
9:20 |
0/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:49 |
7:17 |
55.03% |
More |
| 800m |
3:42 |
7:26 |
59.52% |
More |
| 1km |
4:38 |
7:28 |
61.76% |
More |
| Mile |
7:35 |
7:35 |
64.34% |
More |
| 5k |
23:55 |
7:42 |
71.28% |
More |
| 5 miles |
39:03 |
7:49 |
71.28% |
More |
| 10k |
48:51 |
7:52 |
71.37% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:12 |
7:12 |
67.74 |
| 5km |
23:57 |
7:43 |
71.16 |
| 5M |
39:40 |
7:56 |
70.18 |
| 10km |
49:56 |
8:02 |
69.82 |
| 10M |
1:22:41 |
8:16 |
69.53 |
| Half |
1:50:06 |
8:24 |
68.24 |
| 20M |
2:52:24 |
8:37 |
68.65 |
| Mara |
3:49:32 |
8:46 |
68.34 |
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