Thu 13th Dec 2018 at 7:00pm by Oxfordhammer
Run > Intervals
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Time
34:24
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Miles 3.59
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Min/mi 9:35
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Pacing
0%
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WAVA
50.98
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Cals
592
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Asc(m)
52
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Surface
Road
Notes & Comments
Tonights club threshold run coached by me including warm up, cool down and 4 x 1k at 10 mile pace with 2 and a half minute recovery.
9:39 9:17 9:13 6:16
Pin Map |
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Min/mi0
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Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 57 | 57 | 15:19 | 1/2 |
0.13 | 1:48 | 51 +15 | 13:31 | 0/1 |
0.19 | 2:11 | 23 | 6:09 | 1/0 |
0.25 | 2:47 | 36 | 9:29 | 2/2 |
0.31 | 3:27 | 40 | 10:44 | 3/0 |
0.38 | 4:09 | 42 | 11:15 | 0/1 |
0.44 | 4:50 | 40 | 10:47 | 1/0 |
0.50 | 5:29 | 39 | 10:26 | 0/2 |
0.56 | 14:35 | 9:06 +9:23 | 2:25:38 | 1/1 |
0.63 | 15:59 | 1:24 | 22:30 | 2/0 |
0.69 | 16:36 | 37 | 9:50 | 0/2 |
0.75 | 17:12 | 36 | 9:29 | 1/0 |
0.81 | 17:46 | 34 | 9:12 | 2/0 |
0.88 | 18:20 | 34 | 8:57 | 1/0 |
0.94 | 18:53 | 33 | 8:47 | 0/1 |
1.00 | 19:27 | 34 | 9:06 | 1/1 |
1.06 | 20:01 | 35 | 9:14 | 1/0 |
1.13 | 20:38 | 36 | 9:42 | 0/1 |
1.19 | 23:30 | 2:52 +2:40 | 45:49 | 0/1 |
1.25 | 24:25 | 55 | 14:48 | 0/1 |
1.31 | 25:00 | 35 | 9:23 | 2/1 |
1.38 | 25:34 | 34 | 9:06 | 1/0 |
1.44 | 26:09 | 35 | 9:22 | 0/0 |
1.50 | 26:45 | 36 | 9:32 | 1/0 |
1.56 | 27:22 | 36 | 9:42 | 0/0 |
1.63 | 27:56 | 34 | 9:11 | 2/0 |
1.69 | 28:31 | 35 | 9:15 | 0/0 |
1.75 | 29:06 | 35 | 9:26 | 0/1 |
1.81 | 31:54 | 2:48 +2:31 | 44:46 | 0/2 |
1.88 | 32:43 | 49 | 13:09 | 1/1 |
1.94 | 33:19 | 36 | 9:31 | 1/1 |
2.00 | 33:55 | 36 | 9:36 | 2/0 |
2.06 | 34:30 | 35 | 9:19 | 2/0 |
2.13 | 35:03 | 33 | 8:53 | 0/1 |
2.19 | 35:39 | 35 | 9:25 | 0/1 |
2.25 | 36:13 | 34 | 9:11 | 0/1 |
2.31 | 36:49 | 36 | 9:36 | 0/1 |
2.38 | 37:24 | 35 | 9:12 | 0/1 |
2.44 | 37:59 | 36 | 9:33 | 0/1 |
2.50 | 41:15 | 3:16 +2:45 | 52:18 | 0/2 |
2.56 | 41:50 | 35 | 9:17 | 2/1 |
2.63 | 42:26 | 35 | 9:25 | 0/0 |
2.69 | 43:03 | 37 | 9:54 | 1/0 |
2.75 | 43:38 | 36 | 9:31 | 0/1 |
2.81 | 44:13 | 34 | 9:07 | 1/0 |
2.88 | 44:47 | 34 | 9:04 | 1/0 |
2.94 | 45:19 | 32 | 8:38 | 0/1 |
3.00 | 45:53 | 34 | 9:11 | 0/1 |
3.06 | 46:29 | 36 | 9:32 | 0/2 |
3.13 | 48:02 | 1:33 +52 | 24:50 | 1/0 |
3.19 | 48:42 | 40 | 10:40 | 0/1 |
3.25 | 49:21 | 38 | 10:13 | 1/1 |
3.31 | 50:00 | 40 | 10:35 | 1/0 |
3.38 | 50:40 | 40 | 10:34 | 0/1 |
3.44 | 51:19 | 39 | 10:30 | 1/0 |
3.50 | 52:11 | 52 +12 | 13:55 | 1/1 |
3.56 | 52:57 | 45 | 12:04 | 1/1 |
3.59 | 53:14 | 17 | 10:50 | 0/0 |
Elevation
Asc 52m,
Range 6m, Flat prediction 34:24
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:52 | 8:52 | 49.98 |
5km | 29:31 | 9:30 | 51.12 |
5M | 48:52 | 9:46 | 50.35 |
10km | 1:01:32 | 9:54 | 49.97 |
10M | 1:41:54 | 10:11 | 49.91 |
Half | 2:15:40 | 10:21 | 49.25 |
20M | 3:32:27 | 10:37 | 49.83 |
Mara | 4:42:51 | 10:48 | 49.91 |
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