Thu 29th Nov 2018 at 12:00pm by knotme
Run > Tempo
-
Time
25:02
-
Miles
3.83
-
Min/mi
6:32
-
Pacing
92%
-
WAVA
72.72
-
Asc(m)
149
-
Hillscore
4
-
Surface
Road
Notes & Comments
25 min tempo @ damflask - avg. 6.30 in rain + wind
ellen + billy way ahead - kept up until approx 10 mins - had thought i might be able to stay with ellen..
Split Summary
===
1) 1km - 3:45(3:45/km)
2) 1km - 3:48(3:48/km)
3) 1km - 4:17(4:17/km)
4) 1km - 4:21(4:21/km)
5) 1km - 4:08(4:08/km)
6) 1km - 3:59(3:59/km)
7) 0.17km - 44(4:17/km)
3:45 3:48 4:17 4:21 4:08 3:59 44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
46 |
46 |
6:06 |
1/3 |
0.25 |
1:28 |
43 |
5:41 |
3/3 |
0.38 |
2:14 |
46 |
6:05 |
5/3 |
0.50 |
3:01 |
47 |
6:17 |
1/3 |
0.63 |
3:46 |
44 |
5:54 |
10/2 |
0.75 |
4:31 |
46 |
6:07 |
6/6 |
0.88 |
5:18 |
46 |
6:08 |
4/8 |
1.00 |
6:03 |
46 |
6:05 |
4/3 |
1.13 |
6:51 |
47 |
6:18 |
8/7 |
1.25 |
7:35 |
45 |
5:59 |
2/5 |
1.38 |
8:24 |
49 |
6:29 |
6/1 |
1.50 |
9:16 |
52 |
6:57 |
5/6 |
1.63 |
10:05 |
49 |
6:28 |
2/2 |
1.75 |
11:01 |
57 |
7:33 |
4/4 |
1.88 |
11:55 |
53 |
7:07 |
3/3 |
2.00 |
12:46 |
51 |
6:49 |
12/1 |
2.13 |
13:39 |
53 |
7:02 |
15/10 |
2.25 |
14:33 |
54 |
7:12 |
1/19 |
2.38 |
15:25 |
53 |
7:03 |
3/2 |
2.50 |
16:16 |
51 |
6:46 |
5/3 |
2.63 |
17:07 |
51 |
6:48 |
1/4 |
2.75 |
17:58 |
51 |
6:51 |
5/7 |
2.88 |
18:50 |
51 |
6:50 |
1/4 |
3.00 |
19:38 |
48 |
6:25 |
2/2 |
3.13 |
20:25 |
47 |
6:16 |
3/4 |
3.25 |
21:17 |
52 |
6:59 |
6/1 |
3.38 |
22:03 |
46 |
6:08 |
2/4 |
3.50 |
22:49 |
46 |
6:11 |
3/3 |
3.63 |
23:38 |
48 |
6:25 |
5/5 |
3.75 |
24:26 |
49 |
6:28 |
2/3 |
3.83 |
25:02 |
36 |
7:04 |
11/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:46 |
55.67% |
More |
800m |
2:58 |
5:58 |
63.96% |
More |
1km |
3:42 |
5:58 |
66.74% |
More |
Mile |
6:01 |
6:01 |
70.05% |
More |
5k |
20:16 |
6:31 |
72.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:02 |
6:02 |
69.89 |
5km |
20:03 |
6:27 |
73.48 |
5M |
33:12 |
6:38 |
71.79 |
10km |
41:49 |
6:44 |
71.06 |
10M |
1:09:14 |
6:55 |
70.78 |
Half |
1:32:11 |
7:02 |
69.59 |
20M |
2:24:21 |
7:13 |
70.08 |
Mara |
3:12:11 |
7:20 |
69.82 |
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