-
Time
44:16
-
Miles
5.67
-
Min/mi
7:48
-
Pacing
56%
-
WAVA
59.60
-
Cals
631
-
Asc(m)
107
-
Surface
Road
Notes & Comments
8 x 800m (or 3mins) up and down the cycle trail - getting into it on the first one + bus station.
All the others under 6m/m
Happy enough with this - need to keep on with high cadence stuff - seems to be helping.
Split Summary
===
1) 0.54m - 4:38(8:32/m) 72cal 7.04/9.76mph
2) 0.48m - 3:01(6:16/m) 54cal 9.57/21.46mph
3) 0.09m - 1:32(17:18/m) 9cal 3.47/9.15mph
4) 0.52m - 3:01(5:50/m) 55cal 10.29/20.24mph
5) 0.08m - 1:23(16:16/m) 12cal 3.69/10.31mph
6) 0.48m - 2:54(6:02/m) 51cal 9.95/17.09mph
7) 0.05m - 1:20(29:16/m) 4cal 2.05/10.37mph
8) 0.5m - 2:55(5:50/m) 53cal 10.3/11.65mph
9) 0.06m - 1:25(23:23/m) 6cal 2.57/10.05mph
10) 0.49m - 2:50(5:48/m) 53cal 10.35/12.12mph
11) 0.05m - 1:19(25:14/m) 5cal 2.38/10.16mph
12) 0.5m - 2:51(5:46/m) 54cal 10.42/14.45mph
13) 0.05m - 1:20(28:05/m) 6cal 2.14/9.58mph
14) 0.5m - 2:55(5:49/m) 53cal 10.3/11.13mph
15) 0.05m - 1:12(24:03/m) 5cal 2.49/10.53mph
16) 0.51m - 3:00(5:49/m) 55cal 10.32/11.17mph
17) 0.03m - 54(35:39/m) 4cal 1.68/10.15mph
18) 0.69m - 5:47(8:24/m) 80cal 7.14/8.62mph
4:38 3:01 1:32 3:01 1:23 2:54 1:20 2:55 1:25 2:50 1:19 2:51 1:20 2:55 1:12 3:00 54 5:47
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.06 |
39 |
39 |
10:16 |
2/1 |
| 0.13 |
1:15 |
37 |
9:48 |
0/0 |
| 0.19 |
1:53 |
38 |
10:03 |
4/0 |
| 0.25 |
2:26 |
33 |
8:55 |
1/2 |
| 0.31 |
2:55 |
29 |
7:40 |
0/1 |
| 0.38 |
3:25 |
30 |
7:59 |
2/4 |
| 0.44 |
3:52 |
27 |
7:13 |
3/2 |
| 0.50 |
4:19 |
26 |
7:01 |
1/1 |
| 0.56 |
4:46 |
28 |
7:21 |
2/0 |
| 0.63 |
5:09 |
23 |
6:12 |
6/8 |
| 0.69 |
5:33 |
24 |
6:24 |
0/4 |
| 0.75 |
5:56 |
23 |
6:03 |
0/1 |
| 0.81 |
6:27 |
31 +7
|
8:21 |
1/1 |
| 0.88 |
6:50 |
23 |
6:03 |
0/2 |
| 0.94 |
7:13 |
23 |
6:09 |
1/1 |
| 1.00 |
7:38 |
25 |
6:38 |
2/0 |
| 1.06 |
8:31 |
53 |
14:09 |
2/2 |
| 1.13 |
9:13 |
42 |
11:05 |
5/0 |
| 1.19 |
9:40 |
28 |
7:27 |
1/0 |
| 1.25 |
10:03 |
22 |
5:55 |
0/2 |
| 1.31 |
10:25 |
23 |
6:03 |
1/0 |
| 1.38 |
10:49 |
24 |
6:25 |
0/2 |
| 1.44 |
11:13 |
24 |
6:17 |
0/0 |
| 1.50 |
11:34 |
21 |
5:37 |
0/2 |
| 1.56 |
11:56 |
22 |
5:55 |
3/0 |
| 1.63 |
12:18 |
22 |
5:46 |
2/0 |
| 1.69 |
13:13 |
55 |
14:43 |
2/1 |
| 1.75 |
13:51 |
38 |
10:14 |
0/3 |
| 1.81 |
14:17 |
26 |
6:51 |
0/0 |
| 1.88 |
14:40 |
23 |
6:03 |
0/1 |
| 1.94 |
15:03 |
23 |
6:10 |
2/0 |
| 2.00 |
15:26 |
23 |
6:15 |
1/0 |
| 2.06 |
15:48 |
22 |
5:53 |
1/0 |
| 2.13 |
16:12 |
23 |
6:13 |
1/1 |
| 2.19 |
16:34 |
22 |
5:56 |
0/0 |
| 2.25 |
17:51 |
1:17 |
20:30 |
0/0 |
| 2.31 |
18:19 |
28 |
7:25 |
1/0 |
| 2.38 |
18:40 |
22 |
5:49 |
2/0 |
| 2.44 |
19:02 |
22 |
5:50 |
0/0 |
| 2.50 |
19:24 |
22 |
5:54 |
1/1 |
| 2.56 |
19:47 |
22 |
5:56 |
2/0 |
| 2.63 |
20:10 |
24 |
6:20 |
1/1 |
| 2.69 |
20:32 |
22 |
5:45 |
1/0 |
| 2.75 |
20:59 |
27 |
7:15 |
0/0 |
| 2.81 |
22:09 |
1:10 |
18:46 |
0/1 |
| 2.88 |
22:38 |
29 |
7:44 |
0/0 |
| 2.94 |
23:02 |
24 |
6:23 |
1/0 |
| 3.00 |
23:23 |
21 |
5:34 |
0/2 |
| 3.06 |
23:45 |
22 |
5:55 |
1/1 |
| 3.13 |
24:07 |
22 |
5:46 |
0/1 |
| 3.19 |
24:29 |
22 |
5:45 |
1/0 |
| 3.25 |
24:50 |
21 |
5:43 |
0/1 |
| 3.31 |
25:37 |
47 |
12:32 |
0/1 |
| 3.38 |
26:29 |
52 |
13:44 |
0/0 |
| 3.44 |
26:56 |
28 |
7:22 |
0/0 |
| 3.50 |
27:17 |
21 |
5:33 |
1/0 |
| 3.56 |
27:39 |
22 |
5:50 |
1/0 |
| 3.63 |
28:01 |
22 |
5:54 |
0/1 |
| 3.69 |
28:23 |
22 |
5:51 |
0/0 |
| 3.75 |
28:45 |
22 |
5:51 |
0/2 |
| 3.81 |
29:07 |
22 |
5:49 |
1/0 |
| 3.88 |
30:22 |
1:15 |
20:00 |
0/0 |
| 3.94 |
30:53 |
31 |
8:14 |
1/0 |
| 4.00 |
31:14 |
22 |
5:48 |
4/0 |
| 4.06 |
31:37 |
23 |
6:09 |
0/2 |
| 4.13 |
32:00 |
22 |
5:54 |
1/2 |
| 4.19 |
32:22 |
23 |
6:05 |
1/1 |
| 4.25 |
32:44 |
22 |
5:51 |
1/0 |
| 4.31 |
33:06 |
22 |
5:47 |
1/0 |
| 4.38 |
33:27 |
21 |
5:32 |
0/2 |
| 4.44 |
34:44 |
1:17 |
20:29 |
1/0 |
| 4.50 |
35:05 |
22 |
5:49 |
0/1 |
| 4.56 |
35:26 |
20 |
5:27 |
0/2 |
| 4.62 |
35:47 |
22 |
5:44 |
0/5 |
| 4.69 |
36:10 |
23 |
6:04 |
2/0 |
| 4.75 |
36:32 |
22 |
5:56 |
0/1 |
| 4.81 |
36:55 |
22 |
5:57 |
0/1 |
| 4.87 |
37:16 |
22 |
5:49 |
0/1 |
| 4.94 |
37:38 |
22 |
5:48 |
0/0 |
| 5.00 |
38:41 |
1:03 |
16:47 |
1/1 |
| 5.06 |
39:18 |
37 |
9:53 |
1/0 |
| 5.12 |
39:50 |
32 |
8:25 |
1/1 |
| 5.19 |
40:21 |
31 |
8:19 |
1/0 |
| 5.25 |
40:53 |
33 |
8:41 |
2/0 |
| 5.31 |
41:26 |
32 |
8:38 |
1/1 |
| 5.38 |
41:57 |
31 |
8:21 |
1/1 |
| 5.44 |
42:26 |
29 |
7:48 |
0/1 |
| 5.50 |
42:56 |
29 |
7:52 |
2/1 |
| 5.56 |
43:31 |
35 |
9:17 |
0/1 |
| 5.63 |
44:03 |
32 |
8:37 |
0/1 |
| 5.66 |
44:22 |
19 |
8:29 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:22 |
5:31 |
59.02% |
More |
| 800m |
2:52 |
5:45 |
66.01% |
More |
| 1km |
4:08 |
6:40 |
59.47% |
More |
| Mile |
6:42 |
6:42 |
62.56% |
More |
| 5k |
23:13 |
7:28 |
61.47% |
More |
| 5 miles |
38:25 |
7:41 |
60.41% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:01 |
6:01 |
69.71 |
| 5km |
22:10 |
7:08 |
64.37 |
| 5M |
38:18 |
7:40 |
60.60 |
| 10km |
49:11 |
7:55 |
58.91 |
| 10M |
1:25:01 |
8:30 |
56.31 |
| Half |
1:55:59 |
8:51 |
54.18 |
| 20M |
3:08:42 |
9:26 |
52.76 |
| Mara |
4:17:27 |
9:50 |
51.57 |
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