Sat 14th Apr 2018 at 9:00am by Rosehip

Run > Tempo

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Time
36:56
Miles
3.20
Min/mi
11:33
Pacing
82%
WAVA
47.56
Cals
358
Asc(m)
42
Surface
Mixed

Notes & Comments

TAO-bot has decided it's time I pput some effort in again:
Threshold run:

Total: 39 minutes (~3.6 miles) [18.7]
Consisting of the following steps:
Very easy: Walk/slow run for 5 minutes at 12:31 min/mile [25:01 - 12:09 min/mile] (0.4 miles).
Easy: Run for 6 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.5 miles).
Perform the following steps 2 times
Very easy: Run for 2 minutes no faster than 12:59 min/mile [> 11:17 min/mile]
Fast: Fast run for 9 minutes at 9:53 min/mile [10:02 - 9:36 min/mile] (0.9 miles).
Easy: Run for 6 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.5 miles).

Slightly short warm up - but otherwise not too bad- especially seeing as underfoot was somewhat rough and slippy.

it's warm out there!
Knackered.
Split Summary
===
1) 0.57m - 7:23(12:56/m) 62cal 4.64/7.59mph
2) 0.12m - 2:00(16:08/m) 10cal 3.72/5.08mph
3) 0.91m - 9:00(9:51/m) 108cal 6.09/7.09mph
4) 0.12m - 2:00(16:03/m) 11cal 3.74/6.62mph
5) 0.9m - 9:00(10:00/m) 108cal 6/6.71mph
6) 0.57m - 7:34(13:22/m) 59cal 4.49/6.67mph

7:23 2:00 9:00 2:00 9:00 7:34

Pace

14%

22%

27%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:42	1:42	13:34	1/0
0.25	3:16	1:35	12:37	0/1
0.38	4:58	1:42	13:34	1/0
0.50	6:29	1:31	12:10	0/0
0.63	8:16	1:46	14:10	0/0
0.75	9:56	1:40	13:21	1/0
0.88	11:08	1:12	9:34	0/1
1.00	12:18	1:10	9:23	1/0
1.13	13:31	1:13	9:46	1/1
1.25	14:47	1:15	10:03	1/0
1.38	16:06	1:19	10:31	1/0
1.50	17:22	1:17	10:12	1/1
1.63	18:40	1:18	10:27	0/2
1.75	20:32	1:52	14:56	1/1
1.88	21:46	1:14	9:50	0/1
2.00	23:06	1:19	10:36	0/0
2.13	24:17	1:12	9:35	1/1
2.25	25:34	1:17	10:14	1/0
2.38	26:48	1:14	9:48	0/1
2.50	28:03	1:15	10:03	2/0
2.63	29:19	1:16	10:07	0/2
2.75	31:15	1:56	15:26	1/1
2.88	32:55	1:41	13:26	0/1
3.00	34:25	1:30	11:59	0/0
3.13	36:03	1:38	13:00	1/1
3.20	36:57	54	12:28	1/1

Elevation

Asc 42m, Range 5m, Flat prediction 36:56

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:25	42.59%	More
800m	4:48	9:39	45.89%	More
1km	6:05	9:48	47.08%	More
Mile	10:22	10:22	47.02%	More
5k	35:38	11:28	47.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:02	9:02	54.00
5km	35:38	11:28	47.83
5M	1:03:23	12:41	43.92
10km	1:22:28	13:16	42.27
10M	2:26:41	14:40	39.19
Half	3:23:24	15:32	36.94
20M	5:39:26	16:58	34.87
Mara	7:50:40	17:58	33.33

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