Mon 9th Jul 2018 at 8:00pm by RRR-CAZ 🇬🇧
Run > Hill Work
- warm
-
Time
56:57
-
Miles
6.22
-
Min/mi
9:09
-
Pacing
77%
-
WAVA
53.58
-
Cals
677
-
Asc(m)
42
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
🏃 Hill work steady out stopped in woods a couple of times by yapping dogs bit of a twinge in left calf (icing now) 12X30 second efforts up Anderson Ave steady back home.
Split Summary
===
1) 1m - 8:51(8:51/m) 116cal 6.78/9.61mph
2) 1m - 9:13(9:13/m) 110cal 6.51/16.85mph
3) 1m - 10:28(10:28/m) 94cal 5.74/11.27mph
4) 1m - 10:23(10:23/m) 96cal 5.78/12.21mph
5) 1m - 8:02(8:02/m) 118cal 7.47/10.6mph
6) 1m - 8:10(8:10/m) 117cal 7.34/8.72mph
7) 0.22m - 1:50(8:21/m) 26cal 7.19/8.09mph
8:51 9:13 10:28 10:23 8:02 8:10 1:50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:07 |
2:07 |
8:30 |
3/3 |
0.50 |
4:06 |
1:59 |
7:55 |
4/3 |
0.75 |
6:28 |
2:22 |
9:27 |
9/1 |
1.00 |
8:50 |
2:22 |
9:29 |
4/8 |
1.25 |
10:51 |
2:01 |
8:03 |
3/3 |
1.50 |
12:51 |
2:00 |
8:01 |
2/7 |
1.75 |
15:19 |
2:27 |
9:49 |
8/11 |
2.00 |
18:05 |
2:46 |
11:04 |
7/10 |
2.25 |
20:21 |
2:16 |
9:03 |
9/6 |
2.50 |
23:17 |
2:57 |
11:47 |
8/8 |
2.75 |
26:07 |
2:50 |
11:20 |
6/9 |
3.00 |
28:31 |
2:24 |
9:37 |
10/6 |
3.25 |
31:22 |
2:51 |
11:24 |
7/9 |
3.50 |
34:02 |
2:40 |
10:38 |
7/10 |
3.75 |
36:23 |
2:21 |
9:23 |
10/6 |
4.00 |
38:55 |
2:33 |
10:11 |
5/13 |
4.25 |
40:46 |
1:51 |
7:22 |
5/5 |
4.50 |
42:48 |
2:02 |
8:08 |
3/7 |
4.75 |
44:54 |
2:05 |
8:22 |
7/2 |
5.00 |
46:58 |
2:04 |
8:17 |
8/7 |
5.25 |
49:08 |
2:10 |
8:41 |
12/1 |
5.50 |
51:18 |
2:10 |
8:40 |
5/3 |
5.75 |
53:16 |
1:58 |
7:50 |
3/7 |
6.00 |
55:08 |
1:53 |
7:31 |
0/6 |
6.22 |
56:59 |
1:51 |
8:25 |
2/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
49.82% |
More |
800m |
3:45 |
7:33 |
53.01% |
More |
1km |
4:46 |
7:41 |
54.27% |
More |
Mile |
7:54 |
7:54 |
55.61% |
More |
5k |
26:52 |
8:39 |
55.71% |
More |
5 miles |
46:17 |
9:15 |
52.72% |
More |
10k |
56:56 |
9:10 |
53.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:12 |
8:12 |
53.61 |
5km |
27:17 |
8:47 |
54.85 |
5M |
45:11 |
9:02 |
54.00 |
10km |
56:53 |
9:09 |
53.59 |
10M |
1:34:12 |
9:25 |
53.52 |
Half |
2:05:25 |
9:34 |
52.79 |
20M |
3:16:25 |
9:49 |
53.42 |
Mara |
4:21:30 |
9:59 |
53.50 |
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