Mon 14th Jan 2019 at 6:00pm by jdc
Run > Intervals
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Time
46:09
-
Miles 5.04
-
Min/mi 9:09
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Pacing
15%
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WAVA
62.99
-
Cals
541
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Asc(m)
125
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Hillscore
2
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:48(9:48/m) 107cal
2) 1m - 8:37(8:37/m) 106cal
3) 1m - 8:25(8:25/m) 106cal
4) 1m - 9:32(9:32/m) 110cal
5) 1m - 9:16(9:16/m) 109cal
6) 0.04m - 31(11:48/m) 3cal
Northbrook Monday Night session - figure of 8 reps and opposite number tagging round the block. Hard session but i coped well and enjoyed it.
===
1) 1m - 9:48(9:48/m) 107cal
2) 1m - 8:37(8:37/m) 106cal
3) 1m - 8:25(8:25/m) 106cal
4) 1m - 9:32(9:32/m) 110cal
5) 1m - 9:16(9:16/m) 109cal
6) 0.04m - 31(11:48/m) 3cal
Northbrook Monday Night session - figure of 8 reps and opposite number tagging round the block. Hard session but i coped well and enjoyed it.
9:48 8:37 8:25 9:32 9:16 31
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 39 | 39 | 10:24 | 2/1 |
0.13 | 1:17 | 38 | 10:02 | 2/1 |
0.19 | 2:12 | 55 | 14:47 | 2/1 |
0.25 | 2:53 | 41 | 10:55 | 3/1 |
0.31 | 3:28 | 35 | 9:20 | 2/3 |
0.38 | 4:06 | 38 | 10:14 | 1/0 |
0.44 | 4:44 | 38 | 10:10 | 0/2 |
0.50 | 5:18 | 34 | 8:59 | 1/1 |
0.56 | 5:53 | 35 | 9:15 | 1/2 |
0.63 | 6:28 | 35 | 9:19 | 0/1 |
0.69 | 7:03 | 35 | 9:21 | 1/1 |
0.75 | 7:37 | 34 | 9:10 | 1/1 |
0.81 | 8:14 | 36 | 9:44 | 2/0 |
0.88 | 8:50 | 37 | 9:45 | 0/1 |
0.94 | 9:26 | 35 | 9:28 | 1/1 |
1.00 | 10:02 | 37 | 9:47 | 2/0 |
1.06 | 10:38 | 36 | 9:30 | 1/0 |
1.13 | 11:13 | 35 | 9:20 | 0/3 |
1.19 | 11:49 | 35 | 9:27 | 0/3 |
1.25 | 14:21 | 2:32 | 40:36 | 0/2 |
1.31 | 15:04 | 44 | 11:40 | 3/1 |
1.38 | 15:37 | 32 | 8:36 | 0/3 |
1.44 | 16:06 | 30 | 7:53 | 0/3 |
1.50 | 16:36 | 29 | 7:49 | 1/0 |
1.56 | 17:33 | 57 | 15:13 | 3/0 |
1.63 | 18:05 | 32 | 8:35 | 0/3 |
1.69 | 18:36 | 31 | 8:16 | 0/1 |
1.75 | 19:11 | 36 | 9:29 | 3/0 |
1.81 | 19:46 | 35 | 9:13 | 4/0 |
1.88 | 21:10 | 1:24 | 22:30 | 1/3 |
1.94 | 21:48 | 38 | 10:10 | 2/1 |
2.00 | 22:18 | 30 | 7:57 | 0/4 |
2.06 | 22:46 | 27 | 7:19 | 0/3 |
2.13 | 23:15 | 30 | 7:56 | 1/0 |
2.19 | 23:47 | 31 | 8:17 | 3/0 |
2.25 | 25:28 | 1:41 | 27:00 | 2/1 |
2.31 | 26:04 | 36 | 9:40 | 0/3 |
2.38 | 26:37 | 33 | 8:54 | 1/1 |
2.44 | 27:09 | 32 | 8:25 | 1/0 |
2.50 | 27:43 | 34 | 9:02 | 1/0 |
2.56 | 28:20 | 37 | 9:53 | 4/0 |
2.63 | 28:56 | 36 | 9:31 | 1/1 |
2.69 | 30:26 | 1:30 | 24:06 | 3/2 |
2.75 | 31:00 | 34 | 9:03 | 0/2 |
2.81 | 31:29 | 29 | 7:39 | 0/4 |
2.88 | 31:58 | 29 | 7:45 | 1/2 |
2.94 | 36:28 | 4:30 | 1:11:58 | 1/1 |
3.00 | 37:38 | 1:10 | 18:46 | 3/0 |
3.06 | 38:17 | 39 | 10:21 | 1/2 |
3.13 | 38:49 | 32 | 8:35 | 0/3 |
3.19 | 39:22 | 33 | 8:46 | 1/0 |
3.25 | 39:57 | 35 | 9:18 | 0/1 |
3.31 | 40:32 | 35 | 9:28 | 3/0 |
3.38 | 41:10 | 38 | 10:10 | 1/2 |
3.44 | 41:43 | 33 | 8:43 | 0/2 |
3.50 | 42:19 | 36 | 9:35 | 1/0 |
3.56 | 42:56 | 37 | 9:48 | 0/1 |
3.63 | 43:32 | 36 | 9:38 | 3/0 |
3.69 | 44:11 | 39 | 10:24 | 0/3 |
3.75 | 44:47 | 37 | 9:47 | 1/0 |
3.81 | 47:57 | 3:09 | 50:29 | 2/0 |
3.88 | 48:49 | 52 | 13:59 | 3/0 |
3.94 | 49:27 | 38 | 10:07 | 2/0 |
4.00 | 50:54 | 1:27 | 23:04 | 2/3 |
4.06 | 51:25 | 31 | 8:19 | 1/1 |
4.13 | 51:54 | 29 | 7:46 | 0/4 |
4.19 | 52:22 | 28 | 7:31 | 0/3 |
4.25 | 52:54 | 32 | 8:26 | 1/0 |
4.31 | 53:27 | 33 | 8:52 | 4/0 |
4.38 | 55:43 | 2:16 | 36:09 | 4/0 |
4.44 | 56:26 | 43 | 11:32 | 4/0 |
4.50 | 57:07 | 41 | 10:52 | 3/0 |
4.56 | 57:42 | 35 | 9:26 | 1/2 |
4.62 | 58:19 | 37 | 9:54 | 1/1 |
4.69 | 58:56 | 37 | 9:46 | 1/1 |
4.75 | 59:33 | 37 | 9:54 | 0/1 |
4.81 | 1:00:04 | 31 | 8:22 | 0/1 |
4.87 | 1:00:38 | 34 | 8:59 | 2/1 |
4.94 | 1:01:12 | 34 | 9:08 | 1/2 |
5.00 | 1:01:51 | 38 | 10:13 | 4/1 |
5.04 | 1:02:44 | 53 | 21:19 | 1/6 |
Elevation
Asc 125m,
Range 19m, Flat prediction 44:05
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
16 3.9% | 16:58 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:19 | 8:19 | 60.69 |
5km | 27:38 | 8:54 | 63.82 |
5M | 45:46 | 9:09 | 63.00 |
10km | 57:37 | 9:16 | 62.70 |
10M | 1:35:25 | 9:33 | 62.50 |
Half | 2:07:02 | 9:42 | 61.39 |
20M | 3:18:55 | 9:57 | 61.85 |
Mara | 4:24:51 | 10:07 | 61.63 |
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