Tue 8th Jan 2019 at 5:00pm by Turkhish
Run > General
- cold
-
Time
46:11
-
Miles
5.03
-
Min/mi
9:11
-
Pacing
0%
-
WAVA
52.73
-
Cals
733
-
Asc(m)
131
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:10(10:10/m) 146cal 5.9/0mph
2) 1m - 9:47(9:47/m) 144cal 6.13/0mph
3) 1m - 8:46(8:46/m) 145cal 6.85/0mph
4) 1m - 8:35(8:35/m) 148cal 6.99/0mph
5) 1m - 8:36(8:36/m) 146cal 6.97/0mph
6) 0.03m - 16(9:04/m) 4cal 6.62/0mph
First mile included jog down to Harriers for a warm up......Hilly course for about 4.75 miles of the run.
Good. No twinges from hamstring.
10:10 9:47 8:46 8:35 8:36 16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
13:39 |
13:39 +11:03
|
54:36 |
2/3 |
0.50 |
16:32 |
2:53 |
11:31 |
8/1 |
0.75 |
18:54 |
2:23 |
9:32 |
9/2 |
1.00 |
21:13 |
2:19 |
9:14 |
10/2 |
1.25 |
24:31 |
3:18 +52
|
13:10 |
8/3 |
1.50 |
26:53 |
2:23 |
9:30 |
1/11 |
1.75 |
29:26 |
2:33 +16
|
10:10 |
8/20 |
2.00 |
33:15 |
3:49 +1:07
|
15:17 |
20/1 |
2.25 |
35:49 |
2:34 +12
|
10:17 |
7/4 |
2.50 |
39:11 |
3:22 +1:21
|
13:29 |
0/15 |
2.75 |
41:24 |
2:12 |
8:50 |
12/3 |
3.00 |
44:43 |
3:19 +1:13
|
13:16 |
4/1 |
3.25 |
47:34 |
2:51 +40
|
11:23 |
2/6 |
3.50 |
49:42 |
2:09 |
8:35 |
11/4 |
3.75 |
53:39 |
3:56 +1:38
|
15:45 |
4/8 |
4.00 |
55:40 |
2:01 |
8:05 |
3/4 |
4.25 |
59:15 |
3:35 +1:15
|
14:21 |
1/19 |
4.50 |
1:01:24 |
2:09 |
8:35 |
8/9 |
4.75 |
1:03:26 |
2:03 |
8:11 |
5/1 |
5.00 |
1:05:32 |
2:05 |
8:20 |
3/7 |
5.03 |
1:05:47 |
15 |
9:06 |
1/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
27 6.2% |
14:47
|
17 3.5% |
12:53
|
16 2.3% |
17:16
|
16 1.8% |
10:46
|
13 2.3% |
8:36
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:32 |
44.67% |
More |
800m |
3:55 |
7:54 |
50.23% |
More |
1km |
4:59 |
8:02 |
51.48% |
More |
Mile |
8:35 |
8:35 |
50.85% |
More |
5k |
34:16 |
11:02 |
43.33% |
More |
5 miles |
1:05:28 |
13:06 |
36.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:20 |
8:20 |
52.33 |
5km |
27:43 |
8:55 |
53.56 |
5M |
45:53 |
9:11 |
52.72 |
10km |
57:47 |
9:18 |
52.30 |
10M |
1:35:41 |
9:34 |
52.23 |
Half |
2:07:23 |
9:43 |
51.52 |
20M |
3:19:29 |
9:58 |
52.13 |
Mara |
4:25:36 |
10:08 |
52.20 |
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