Tue 3rd Jul 2018 at 5:00pm by knotme
Run > Intervals
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Time
37:37
-
Miles 4.24
-
Min/mi 8:52
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Pacing
15%
-
WAVA
53.65
-
Asc(m)
42
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Surface
Road
Notes & Comments
WRC session: 6 x 150m, 1km,3 x 1100m fartlek,
Split Summary
===
1) 1km - 6:12(6:12/km)
2) 1km - 6:38(6:38/km)
3) 1km - 5:35(5:35/km)
4) 1km - 5:20(5:20/km)
5) 1km - 4:04(4:04/km)
6) 1km - 6:00(6:00/km)
7) 0.83km - 3:48(4:36/km)
Split Summary
===
1) 1km - 6:12(6:12/km)
2) 1km - 6:38(6:38/km)
3) 1km - 5:35(5:35/km)
4) 1km - 5:20(5:20/km)
5) 1km - 4:04(4:04/km)
6) 1km - 6:00(6:00/km)
7) 0.83km - 3:48(4:36/km)
6:12 6:38 5:35 5:20 4:04 6:00 3:48
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 18 | 18 | 4:53 | 1/0 |
0.13 | 56 | 38 | 10:06 | 1/1 |
0.19 | 1:35 | 39 | 10:17 | 0/1 |
0.25 | 1:53 | 19 | 4:57 | 1/0 |
0.31 | 2:30 | 37 | 9:53 | 1/2 |
0.38 | 3:08 | 37 | 9:55 | 0/1 |
0.44 | 3:26 | 18 | 4:47 | 1/0 |
0.50 | 4:02 | 36 | 9:38 | 1/2 |
0.56 | 5:53 | 1:52 | 29:49 | 0/0 |
0.63 | 6:13 | 19 | 5:08 | 1/0 |
0.69 | 6:34 | 21 | 5:38 | 2/0 |
0.75 | 6:56 | 22 | 5:55 | 1/0 |
0.81 | 7:20 | 24 | 6:20 | 1/1 |
0.88 | 7:41 | 22 | 5:45 | 1/0 |
0.94 | 8:02 | 20 | 5:25 | 2/1 |
1.00 | 8:22 | 20 | 5:21 | 0/1 |
1.06 | 8:43 | 21 | 5:39 | 0/1 |
1.13 | 9:02 | 19 | 5:12 | 0/2 |
1.19 | 9:30 | 27 | 7:20 | 0/1 |
1.25 | 12:49 | 3:19 | 53:02 | 0/1 |
1.31 | 14:36 | 1:47 | 28:30 | 0/0 |
1.38 | 14:58 | 23 | 6:00 | 2/0 |
1.44 | 15:26 | 28 | 7:21 | 2/1 |
1.50 | 15:50 | 24 | 6:32 | 2/1 |
1.56 | 16:13 | 23 | 6:13 | 2/0 |
1.63 | 16:40 | 26 | 6:58 | 0/3 |
1.69 | 17:07 | 27 | 7:13 | 1/0 |
1.75 | 17:30 | 24 | 6:19 | 1/0 |
1.81 | 18:01 | 30 | 8:07 | 0/2 |
1.88 | 18:29 | 28 | 7:33 | 1/1 |
1.94 | 18:51 | 22 | 5:54 | 1/1 |
2.00 | 19:12 | 21 | 5:29 | 2/0 |
2.06 | 19:32 | 20 | 5:25 | 0/1 |
2.13 | 19:53 | 21 | 5:41 | 1/1 |
2.19 | 20:15 | 22 | 5:48 | 0/2 |
2.25 | 21:06 | 51 | 13:29 | 0/1 |
2.31 | 22:30 | 1:24 | 22:25 | 0/1 |
2.38 | 22:51 | 22 | 5:48 | 1/0 |
2.44 | 23:15 | 24 | 6:23 | 4/0 |
2.50 | 23:49 | 34 | 9:00 | 1/2 |
2.56 | 24:11 | 22 | 5:44 | 2/0 |
2.63 | 24:36 | 26 | 6:50 | 0/1 |
2.69 | 25:10 | 33 | 8:55 | 0/2 |
2.75 | 25:33 | 23 | 6:12 | 0/1 |
2.81 | 26:00 | 27 | 7:05 | 3/0 |
2.88 | 26:26 | 27 | 7:07 | 0/1 |
2.94 | 26:50 | 23 | 6:14 | 0/2 |
3.00 | 27:11 | 22 | 5:46 | 2/0 |
3.06 | 27:33 | 22 | 5:47 | 0/1 |
3.13 | 27:55 | 22 | 5:50 | 0/1 |
3.19 | 28:17 | 22 | 5:52 | 0/2 |
3.25 | 29:14 | 57 | 15:07 | 0/1 |
3.31 | 30:58 | 1:45 | 27:57 | 0/1 |
3.38 | 31:21 | 22 | 5:57 | 1/0 |
3.44 | 31:44 | 24 | 6:21 | 3/0 |
3.50 | 32:14 | 30 | 7:59 | 1/2 |
3.56 | 32:36 | 22 | 5:49 | 2/0 |
3.63 | 33:02 | 26 | 6:56 | 1/0 |
3.69 | 33:32 | 30 | 7:59 | 0/2 |
3.75 | 33:57 | 25 | 6:37 | 0/1 |
3.81 | 34:23 | 26 | 6:55 | 4/0 |
3.88 | 34:51 | 28 | 7:30 | 0/1 |
3.94 | 35:15 | 24 | 6:30 | 0/1 |
4.00 | 35:36 | 21 | 5:34 | 2/0 |
4.06 | 35:55 | 19 | 5:05 | 0/2 |
4.13 | 36:16 | 21 | 5:35 | 0/1 |
4.19 | 36:38 | 21 | 5:41 | 0/2 |
4.24 | 37:37 | 59 | 18:07 | 0/1 |
Elevation
Asc 42m,
Range 8m, Flat prediction 37:37
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:08 | 8:08 | 51.84 |
5km | 27:03 | 8:42 | 54.47 |
5M | 44:48 | 8:58 | 53.20 |
10km | 56:24 | 9:05 | 52.79 |
10M | 1:33:24 | 9:20 | 52.59 |
Half | 2:04:22 | 9:30 | 51.87 |
20M | 3:14:45 | 9:44 | 52.22 |
Mara | 4:19:17 | 9:54 | 52.00 |
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