Wed 31st Oct 2018 at 7:00am by Rosehip

Run > Warm Up

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Time
6:07
Miles
0.50
Min/mi
12:14
WAVA
36.45
Cals
51
Asc(m)
8
Surface
Road

2:55 400m

Notes & Comments

Separated from main run when I realised that 30 reps of 30:30s was not an hour and had to edit the programme!

Split Summary
===
1) 0.02m - 30(20:34/m) 1cal 2.92/3.19mph
2) 0.04m - 30(12:39/m) 2cal 4.74/5.44mph
3) 0.04m - 30(11:47/m) 5cal 5.1/5.92mph
4) 0.04m - 30(11:31/m) 4cal 5.21/5.73mph
5) 0.04m - 30(12:08/m) 5cal 4.95/5.46mph
6) 0.04m - 30(11:43/m) 5cal 5.12/5.55mph
7) 0.04m - 30(11:23/m) 5cal 5.27/6.13mph
8) 0.04m - 30(11:41/m) 5cal 5.13/5.65mph
9) 0.04m - 30(12:13/m) 5cal 4.91/5.63mph
10) 0.04m - 30(11:54/m) 5cal 5.04/5.26mph
11) 0.04m - 30(14:11/m) 3cal 4.23/5.09mph
12) 0.05m - 30(10:23/m) 5cal 5.78/6.35mph
13) 0.01m - 7(12:14/m) 1cal 4.9/6.43mph

30 30 30 30 30 30 30 30 30 30 30 30 7

Pace

13%

63%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.06	58	58	15:24	1/2
0.13	1:43	45	12:00	0/1
0.19	2:27	45	11:52	1/0
0.25	3:11	44	11:38	0/1
0.31	3:55	44	11:49	1/0
0.38	4:40	45	11:55	0/0
0.44	5:30	50	13:16	2/0
0.50	6:07	37	10:38	2/1

Elevation

Asc 8m, Range 6m, Flat prediction 6:07

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:55	11:43	34.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:09	14:09	34.86
5km	55:49	17:58	30.88
5M	1:39:18	19:52	28.36
10km	2:09:10	20:47	27.31
10M	3:49:46	22:59	25.33
Half	5:18:36	24:19	23.87
20M	8:51:42	26:35	22.54
Mara	12:17:15	28:08	21.56

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stride length
cadence