Tue 4th Dec 2018 at 7:00pm by CT
Run > Tempo
- cold
-
Time
49:19
-
Miles
6.23
-
Min/mi
7:55
-
Pacing
95%
-
WAVA
71.75
-
Cals
742
-
Asc(m)
75
-
Surface
Road
Notes & Comments
D88 Club run - Rainham Rd S, Heathway, Rainham Rd N
Tempo run - to start with I was finding the pace very hard but got used to it after a while. Much faster than I've been going lately. Issues with both feet - achilles and sprain on the other foot which is playing up a bit again. Felt good though to have got through it.
Split Summary
===
1) 6.23m - 49:19(7:55/m) 742cal 7.58/9.29mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:07 |
2:07 |
8:27 |
3/1 |
0.50 |
4:11 |
2:04 |
8:18 |
2/2 |
0.75 |
6:06 |
1:55 |
7:40 |
3/2 |
1.00 |
8:03 |
1:56 |
7:46 |
1/3 |
1.25 |
9:57 |
1:54 |
7:36 |
2/4 |
1.50 |
11:56 |
1:59 |
7:57 |
5/7 |
1.75 |
13:56 |
2:00 |
8:02 |
3/2 |
2.00 |
15:50 |
1:54 |
7:35 |
4/3 |
2.25 |
17:48 |
1:58 |
7:53 |
3/3 |
2.50 |
19:46 |
1:57 |
7:50 |
2/2 |
2.75 |
21:47 |
2:01 |
8:04 |
5/3 |
3.00 |
23:45 |
1:58 |
7:54 |
4/3 |
3.25 |
25:48 |
2:03 |
8:12 |
4/2 |
3.50 |
27:53 |
2:05 |
8:18 |
5/2 |
3.75 |
29:53 |
2:01 |
8:02 |
2/3 |
4.00 |
31:53 |
2:00 |
7:59 |
3/2 |
4.25 |
33:53 |
2:00 |
8:00 |
2/2 |
4.50 |
35:50 |
1:57 |
7:49 |
2/4 |
4.75 |
37:47 |
1:56 |
7:46 |
1/5 |
5.00 |
39:43 |
1:56 |
7:44 |
5/2 |
5.25 |
41:40 |
1:57 |
7:49 |
4/3 |
5.50 |
43:35 |
1:55 |
7:39 |
1/2 |
5.75 |
45:34 |
2:00 |
7:58 |
2/2 |
6.00 |
47:32 |
1:58 |
7:50 |
2/3 |
6.23 |
49:19 |
1:47 |
7:42 |
3/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:26 |
54.50% |
More |
800m |
3:48 |
7:38 |
58.70% |
More |
1km |
4:45 |
7:39 |
61.06% |
More |
Mile |
7:43 |
7:43 |
63.89% |
More |
5k |
24:30 |
7:53 |
70.35% |
More |
5 miles |
39:22 |
7:52 |
71.54% |
More |
10k |
49:05 |
7:54 |
71.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:06 |
7:06 |
69.48 |
5km |
23:35 |
7:35 |
73.09 |
5M |
39:04 |
7:49 |
72.08 |
10km |
49:11 |
7:55 |
71.72 |
10M |
1:21:26 |
8:09 |
71.46 |
Half |
1:48:26 |
8:17 |
70.14 |
20M |
2:49:48 |
8:29 |
70.60 |
Mara |
3:46:04 |
8:38 |
70.30 |
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