Fri 30th Mar 2018 at 8:00am by Rosehip
Run > Easy
- Good
-
Time
41:49
-
Miles
3.38
-
Min/mi
12:22
-
Pacing
92%
-
WAVA
44.44
-
Cals
376
-
Asc(m)
42
-
Surface
Road
Notes & Comments
3 comments
TAO's "economy pace range is supposed to be 11:25 - 11:57. That pace is really comfortable, but to try to keep HR down in proper "easy" band I'm still having a 30s walk break - but now it's up to every 5 mins - hence overall pace is slower than "economy"
Split Summary
===
1) 1m - 12:28(12:28/m) 111cal 4.82/8.98mph
2) 1m - 12:37(12:37/m) 110cal 4.75/6.21mph
3) 1m - 11:59(11:59/m) 113cal 5.01/6.13mph
4) 0.38m - 4:45(12:23/m) 42cal 4.85/5.85mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:48 |
1:48 |
14:25 |
1/0 |
0.25 |
3:23 |
1:34 |
12:35 |
0/1 |
0.38 |
4:58 |
1:36 |
12:47 |
0/0 |
0.50 |
6:32 |
1:33 |
12:24 |
1/0 |
0.63 |
8:00 |
1:28 |
11:45 |
0/1 |
0.75 |
9:27 |
1:27 |
11:37 |
0/0 |
0.88 |
10:53 |
1:26 |
11:30 |
0/0 |
1.00 |
12:27 |
1:34 |
12:33 |
0/1 |
1.13 |
14:04 |
1:37 |
12:56 |
1/0 |
1.25 |
15:38 |
1:34 |
12:32 |
1/0 |
1.38 |
17:15 |
1:37 |
12:53 |
0/1 |
1.50 |
18:44 |
1:29 |
11:52 |
1/0 |
1.63 |
20:17 |
1:33 |
12:28 |
1/0 |
1.75 |
21:50 |
1:32 |
12:19 |
1/1 |
1.88 |
23:29 |
1:40 |
13:18 |
1/0 |
2.00 |
25:04 |
1:35 |
12:37 |
1/0 |
2.13 |
26:26 |
1:23 |
11:00 |
1/2 |
2.25 |
28:03 |
1:37 |
12:54 |
0/2 |
2.38 |
29:32 |
1:28 |
11:47 |
1/0 |
2.50 |
31:04 |
1:33 |
12:21 |
1/0 |
2.63 |
32:35 |
1:31 |
12:08 |
0/0 |
2.75 |
34:10 |
1:35 |
12:39 |
0/1 |
2.88 |
35:50 |
1:40 +18
|
13:19 |
0/2 |
3.00 |
37:21 |
1:31 |
12:06 |
0/1 |
3.13 |
38:57 |
1:36 |
12:47 |
0/1 |
3.25 |
40:29 |
1:32 |
12:16 |
0/1 |
3.38 |
42:00 |
1:32 |
12:13 |
2/0 |
3.38 |
42:06 |
6 |
11:39 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:49 |
11:21 |
35.34% |
More |
800m |
5:51 |
11:47 |
37.57% |
More |
1km |
7:26 |
11:57 |
38.58% |
More |
Mile |
11:59 |
11:59 |
40.70% |
More |
5k |
38:22 |
12:21 |
44.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:35 |
9:35 |
50.90 |
5km |
37:46 |
12:09 |
45.13 |
5M |
1:07:10 |
13:26 |
41.44 |
10km |
1:27:23 |
14:04 |
39.90 |
10M |
2:35:26 |
15:33 |
36.99 |
Half |
3:35:32 |
16:27 |
34.86 |
20M |
5:59:41 |
17:59 |
32.91 |
Mara |
8:18:44 |
19:02 |
31.45 |
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Good steady running
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