Tue 25th Dec 2018 at 8:00am by Rosehip

Run > Fartleks
  • Good
  • Time
    36:29
  • Miles
    3.09
  • Min/mi
    11:48
  • Pacing
    84%
  • WAVA
    46.95
  • Cals
    299
  • Asc(m)
    17
  • Surface
    Trail

Notes & Comments

Merry Christmas decorate Fartleks-on-ice
Not the long set of 30:30 reps I'd intended, but the paths were icy and the mud still squishy - so just had fun playing with paces and effort lengths (and a few dogs :) ) in the sunshine.

Split Summary
===
1) 0.02m - 30(21:22/m) 1cal 2.81/3.28mph
2) 0.04m - 30(12:19/m) 3cal 4.87/5.2mph
3) 0.03m - 30(16:09/m) 3cal 3.72/4.93mph
4) 0.04m - 30(12:19/m) 3cal 4.87/5.29mph
5) 0.04m - 30(11:59/m) 4cal 5.01/5.37mph
6) 0.03m - 30(16:11/m) 3cal 3.71/5.4mph
7) 0.04m - 30(11:39/m) 3cal 5.15/5.44mph
8) 0.04m - 30(11:20/m) 5cal 5.29/5.69mph
9) 0.05m - 30(10:56/m) 5cal 5.48/5.96mph
10) 0.04m - 30(11:27/m) 5cal 5.24/5.52mph
11) 0.03m - 30(16:09/m) 3cal 3.72/5.24mph
12) 0.04m - 30(11:52/m) 3cal 5.06/5.56mph
13) 0.04m - 30(11:11/m) 5cal 5.37/5.58mph
14) 0.05m - 30(10:50/m) 5cal 5.54/5.77mph
15) 0.04m - 30(11:42/m) 5cal 5.13/5.53mph
16) 0.05m - 30(11:00/m) 5cal 5.46/5.74mph
17) 0.03m - 30(15:45/m) 3cal 3.81/5.78mph
18) 0.04m - 30(11:40/m) 3cal 5.15/5.46mph
19) 0.05m - 30(10:29/m) 5cal 5.73/6.08mph
20) 0.05m - 30(11:01/m) 5cal 5.45/5.79mph
21) 0.05m - 30(10:54/m) 5cal 5.5/5.8mph
22) 0.04m - 30(14:04/m) 4cal 4.26/5.81mph
23) 0.03m - 30(15:48/m) 2cal 3.8/4.08mph
24) 0.04m - 30(11:35/m) 3cal 5.18/6.21mph
25) 0.04m - 30(14:01/m) 4cal 4.28/6.65mph
26) 0.06m - 30(8:35/m) 5cal 6.99/7.59mph
27) 0.04m - 30(13:30/m) 5cal 4.44/7.48mph
28) 0.06m - 30(8:39/m) 5cal 6.93/7.46mph
29) 0.03m - 30(14:26/m) 4cal 4.16/6.99mph
30) 0.06m - 30(8:37/m) 4cal 6.96/7.61mph
31) 0.03m - 30(14:20/m) 5cal 4.19/7.52mph
32) 0.06m - 30(8:22/m) 5cal 7.17/8.31mph
33) 0.03m - 30(16:00/m) 4cal 3.75/7.61mph
34) 0.03m - 30(19:23/m) 2cal 3.1/3.49mph
35) 0.04m - 30(11:25/m) 3cal 5.25/5.82mph
36) 0.05m - 30(10:47/m) 5cal 5.57/5.83mph
37) 0.03m - 30(15:26/m) 3cal 3.89/5.4mph
38) 0.04m - 30(11:34/m) 3cal 5.19/6.62mph
39) 0.06m - 30(7:48/m) 7cal 7.69/9.46mph
40) 0.03m - 30(14:42/m) 5cal 4.08/7.95mph
41) 0.04m - 30(11:07/m) 3cal 5.39/5.97mph
42) 0.05m - 30(10:36/m) 5cal 5.66/6.02mph
43) 0.05m - 30(9:41/m) 5cal 6.2/6.55mph
44) 0.03m - 30(15:46/m) 4cal 3.81/6.23mph
45) 0.04m - 30(13:09/m) 2cal 4.56/5.15mph
46) 0.04m - 30(11:27/m) 5cal 5.24/5.38mph
47) 0.04m - 30(11:22/m) 5cal 5.28/5.43mph
48) 0.03m - 30(16:11/m) 3cal 3.71/5.29mph
49) 0.03m - 30(15:39/m) 2cal 3.83/3.91mph
50) 0.06m - 30(8:02/m) 5cal 7.48/8.07mph
51) 0.04m - 30(13:44/m) 5cal 4.37/8.05mph
52) 0.06m - 30(7:49/m) 5cal 7.68/8.41mph
53) 0.04m - 30(14:06/m) 5cal 4.26/8.38mph
54) 0.06m - 30(8:12/m) 5cal 7.32/8.46mph
55) 0.04m - 30(14:00/m) 5cal 4.29/8.35mph
56) 0.06m - 30(8:10/m) 5cal 7.35/8.59mph
57) 0.04m - 30(13:57/m) 5cal 4.3/7.82mph
58) 0.03m - 30(15:35/m) 2cal 3.85/4.24mph
59) 0.05m - 30(11:06/m) 3cal 5.41/5.9mph
60) 0.05m - 30(10:36/m) 5cal 5.66/5.95mph
61) 0.05m - 30(11:01/m) 5cal 5.45/5.86mph
62) 0.05m - 30(10:07/m) 5cal 5.93/6.19mph
63) 0.03m - 30(15:12/m) 4cal 3.95/5.85mph
64) 0.04m - 30(11:16/m) 3cal 5.33/5.72mph
65) 0.05m - 30(9:28/m) 6cal 6.34/7.05mph
66) 0.05m - 30(11:04/m) 6cal 5.42/7.25mph
67) 0.03m - 30(16:53/m) 2cal 3.55/4.32mph
68) 0.05m - 30(10:48/m) 3cal 5.55/6.34mph
69) 0.05m - 30(10:25/m) 5cal 5.76/6.16mph
70) 0.05m - 30(10:19/m) 5cal 5.81/6.19mph
71) 0.03m - 30(17:00/m) 3cal 3.53/5.54mph
72) 0.04m - 30(11:49/m) 3cal 5.08/5.86mph
73) 0.04m - 29(11:25/m) 5cal 5.26/5.76mph
30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 29

Pace

16% 14% 20% 20% 16% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.13 1:52 1:52 14:54 1/0
0.25 3:29 1:37 12:56 1/1
0.38 4:53 1:24 11:11 0/1
0.50 6:28 1:35 12:42 1/0
0.63 7:52 1:24 11:13 1/0
0.75 9:24 1:31 12:12 1/1
0.88 10:50 1:27 11:33 0/1
1.00 12:33 1:42 13:39 0/0
1.13 13:47 1:14 9:55 2/0
1.25 15:03 1:17 10:12 0/1
1.38 16:38 1:35 12:40 1/0
1.50 18:13 1:35 12:40 2/1
1.63 19:30 1:16 10:12 0/2
1.75 21:00 1:30 11:57 1/2
1.88 22:32 1:33 12:21 1/0
2.00 24:10 1:37 13:00 1/0
2.13 25:33 1:23 11:06 0/0
2.25 26:46 1:13 9:44 0/1
2.38 27:58 1:12 9:37 0/2
2.50 29:35 1:37 12:56 0/1
2.63 30:55 1:20 10:38 0/0
2.75 32:22 1:27 11:39 0/1
2.88 33:53 1:31 12:11 1/2
3.00 35:19 1:25 11:22 2/0
3.09 36:28 1:09 12:23 0/0

Heart

137/162max
  • Show Beats/Mile

Elevation

Asc 17m, Range 7m, Flat prediction 36:29
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:23 9:36 42.15% More
800m 5:17 10:38 42.17% More
1km 6:37 10:39 43.87% More
Mile 11:07 11:07 44.34% More

Predictions

Dist Time Per Mile WAVA
1M 9:19 9:19 52.95
5km 36:43 11:49 46.94
5M 1:05:20 13:04 43.10
10km 1:24:59 13:41 41.50
10M 2:31:10 15:07 38.50
Half 3:29:36 16:00 36.29
20M 5:49:48 17:29 34.27
Mara 8:05:02 18:31 32.77

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