Fri 3rd Aug 2018 at 7:00am by Shortcut Cam
Run > Recovery Run
- Not good
- hellish
-
Time
39:37
-
Miles
3.80
-
Min/mi
10:26
-
Pacing
77%
-
WAVA
44.34
-
Cals
485
-
Asc(m)
42
-
Hillscore
5
-
Surface
Road
Notes & Comments
Hersonissos
Plantar is agonising
===
1) 0.31m - 3:28(11:10/m) 37cal 5.37/6.45mph
2) 0.31m - 3:36(11:35/m) 38cal 5.18/7.89mph
3) 0.31m - 3:24(10:57/m) 36cal 5.48/6.53mph
4) 0.31m - 3:14(10:24/m) 41cal 5.77/9.09mph
5) 0.31m - 3:06(9:57/m) 41cal 6.03/6.89mph
6) 0.31m - 3:19(10:39/m) 41cal 5.63/6.59mph
7) 0.31m - 3:15(10:29/m) 38cal 5.72/7.25mph
8) 0.31m - 3:12(10:20/m) 42cal 5.81/6.57mph
9) 0.31m - 2:59(9:36/m) 40cal 6.25/7.23mph
10) 0.31m - 3:06(9:58/m) 41cal 6.02/7.34mph
11) 0.31m - 3:06(10:00/m) 39cal 6/7.26mph
12) 0.31m - 3:07(10:02/m) 42cal 5.98/7mph
13) 0.07m - 45(10:34/m) 9cal 5.68/6.38mph
3:28 3:36 3:24 3:14 3:06 3:19 3:15 3:12 2:59 3:06 3:06 3:07 45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:26 |
1:26 |
11:28 |
4/2 |
0.25 |
2:52 |
1:26 |
11:25 |
3/1 |
0.38 |
4:21 |
1:29 |
11:54 |
6/1 |
0.50 |
5:40 |
1:19 |
10:30 |
6/0 |
0.63 |
7:33 |
1:53 +28
|
15:06 |
8/3 |
0.75 |
9:15 |
1:43 +20
|
13:41 |
7/6 |
0.88 |
11:00 |
1:44 +22
|
13:56 |
2/4 |
1.00 |
13:09 |
2:10 +51
|
17:17 |
4/2 |
1.13 |
14:31 |
1:21 |
10:50 |
11/2 |
1.25 |
15:47 |
1:16 |
10:10 |
8/6 |
1.38 |
17:02 |
1:15 |
10:01 |
6/1 |
1.50 |
18:17 |
1:14 |
9:56 |
1/8 |
1.63 |
19:33 |
1:16 |
10:10 |
4/2 |
1.75 |
20:55 |
1:22 |
10:55 |
3/0 |
1.88 |
22:13 |
1:18 |
10:27 |
11/1 |
2.00 |
23:51 |
1:38 +22
|
13:03 |
2/10 |
2.13 |
25:13 |
1:23 |
11:00 |
1/5 |
2.25 |
26:31 |
1:17 |
10:19 |
2/5 |
2.38 |
27:48 |
1:17 |
10:16 |
9/2 |
2.50 |
29:05 |
1:17 |
10:19 |
2/2 |
2.63 |
30:19 |
1:13 |
9:47 |
2/6 |
2.75 |
31:29 |
1:11 |
9:24 |
3/9 |
2.88 |
32:43 |
1:14 |
9:53 |
3/5 |
3.00 |
33:57 |
1:14 |
9:50 |
2/4 |
3.13 |
35:15 |
1:18 |
10:27 |
8/1 |
3.25 |
36:27 |
1:11 |
9:32 |
1/10 |
3.38 |
38:02 |
1:35 +21
|
12:39 |
1/7 |
3.50 |
39:18 |
1:16 |
10:10 |
0/9 |
3.63 |
40:29 |
1:12 |
9:32 |
2/1 |
3.75 |
41:48 |
1:19 |
10:31 |
1/5 |
3.80 |
42:21 |
33 |
11:11 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:24 |
34.60% |
More |
800m |
4:47 |
9:37 |
39.53% |
More |
1km |
6:04 |
9:45 |
40.64% |
More |
Mile |
9:52 |
9:52 |
42.49% |
More |
5k |
33:39 |
10:50 |
42.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:45 |
8:45 |
47.94 |
5km |
31:33 |
10:09 |
45.22 |
5M |
54:02 |
10:48 |
42.96 |
10km |
1:09:06 |
11:07 |
41.93 |
10M |
1:58:21 |
11:50 |
40.45 |
Half |
2:40:38 |
12:16 |
39.12 |
20M |
4:19:14 |
12:58 |
38.41 |
Mara |
5:51:50 |
13:26 |
37.73 |
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