Mon 28th Jan 2019 at 12:00pm by Shortcut Cam
Run > Medium Long Run
Terrible
v cold
-
Time
2:17:13
-
Miles
13.95
-
Min/mi
9:50
-
Pacing
65%
-
WAVA
49.77
-
Cals
1746
-
Asc(m)
184
-
Hillscore
3
-
Surface
Road
Notes & Comments
RAE8 outn’back
===
1) 0.62m - 6:02(9:42/m) 76cal 6.19/7.44mph
2) 0.62m - 6:06(9:49/m) 78cal 6.11/7.34mph
3) 0.62m - 5:46(9:16/m) 77cal 6.47/7.8mph
4) 0.62m - 5:46(9:17/m) 76cal 6.47/7.78mph
5) 0.62m - 6:01(9:42/m) 78cal 6.19/7.36mph
6) 0.62m - 5:54(9:30/m) 79cal 6.31/8.4mph
7) 0.62m - 6:02(9:42/m) 78cal 6.19/7.55mph
8) 0.62m - 5:45(9:15/m) 78cal 6.49/8.95mph
9) 0.62m - 6:07(9:50/m) 79cal 6.1/7.62mph
10) 0.62m - 6:22(10:15/m) 77cal 5.85/6.84mph
11) 0.62m - 6:07(9:51/m) 78cal 6.09/8.13mph
12) 0.62m - 6:03(9:44/m) 83cal 6.16/9.02mph
13) 0.62m - 6:31(10:29/m) 79cal 5.72/7.2mph
14) 0.62m - 6:01(9:40/m) 76cal 6.2/7.19mph
15) 0.62m - 6:23(10:16/m) 79cal 5.85/6.62mph
16) 0.62m - 6:09(9:53/m) 78cal 6.07/7.39mph
17) 0.62m - 6:19(10:10/m) 77cal 5.91/7.25mph
18) 0.62m - 6:11(9:56/m) 79cal 6.04/6.77mph
19) 0.62m - 6:22(10:15/m) 79cal 5.86/6.88mph
20) 0.62m - 6:12(9:59/m) 80cal 6.01/7.72mph
21) 0.62m - 6:26(10:21/m) 74cal 5.8/7.1mph
22) 0.62m - 6:22(10:15/m) 79cal 5.85/6.61mph
23) 0.23m - 2:18(10:10/m) 29cal 5.91/6.88mph
6:02 6:06 5:46 5:46 6:01 5:54 6:02 5:45 6:07 6:22 6:07 6:03 6:31 6:01 6:23 6:09 6:19 6:11 6:22 6:12 6:26 6:22 2:18
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
4:47 |
4:47 |
9:34 |
9/1 |
| 1.00 |
9:44 |
4:57 |
9:55 |
5/4 |
| 1.50 |
14:34 |
4:50 +5
|
9:39 |
3/3 |
| 2.00 |
20:19 |
5:45 +1:07
|
11:30 |
5/11 |
| 2.50 |
25:24 |
5:05 +26
|
10:09 |
6/5 |
| 3.00 |
30:19 |
4:55 |
9:51 |
9/8 |
| 3.50 |
34:59 |
4:40 |
9:20 |
5/7 |
| 4.00 |
39:42 |
4:42 |
9:25 |
9/5 |
| 4.50 |
44:35 |
4:53 |
9:47 |
10/5 |
| 5.00 |
49:16 |
4:41 |
9:22 |
4/14 |
| 5.50 |
54:09 |
4:53 |
9:47 |
4/15 |
| 6.00 |
59:27 |
5:18 +6
|
10:35 |
4/4 |
| 6.50 |
1:04:28 |
5:01 +9
|
10:02 |
4/4 |
| 7.00 |
1:09:24 |
4:56 |
9:52 |
5/3 |
| 7.50 |
1:14:38 |
5:14 +15
|
10:28 |
4/7 |
| 8.00 |
1:19:51 |
5:13 |
10:27 |
5/3 |
| 8.50 |
1:27:35 |
7:44 +2:50
|
15:28 |
8/2 |
| 9.00 |
1:32:29 |
4:54 |
9:48 |
6/5 |
| 9.50 |
1:37:40 |
5:11 |
10:22 |
13/5 |
| 10.00 |
1:43:38 |
5:58 +1:01
|
11:56 |
6/11 |
| 10.50 |
1:49:30 |
5:52 +48
|
11:44 |
8/5 |
| 11.00 |
1:54:27 |
4:57 |
9:54 |
8/7 |
| 11.50 |
1:59:29 |
5:02 |
10:04 |
4/7 |
| 12.00 |
2:04:37 |
5:08 |
10:17 |
8/11 |
| 12.50 |
2:09:39 |
5:02 |
10:04 |
4/7 |
| 13.00 |
2:16:49 |
7:10 +1:58
|
14:19 |
14/7 |
| 13.50 |
2:21:58 |
5:09 |
10:19 |
3/4 |
| 13.90 |
2:25:58 |
4:00 |
10:06 |
1/8 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:11 |
8:48 |
37.23% |
More |
| 800m |
4:33 |
9:09 |
41.85% |
More |
| 1km |
5:44 |
9:13 |
43.34% |
More |
| Mile |
9:21 |
9:21 |
45.18% |
More |
| 5k |
29:35 |
9:31 |
48.62% |
More |
| 5 miles |
48:45 |
9:45 |
48.01% |
More |
| 10k |
1:01:24 |
9:53 |
47.58% |
More |
| 10 miles |
1:43:38 |
10:22 |
46.59% |
More |
| Half |
2:17:49 |
10:31 |
46.34% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:58 |
6:58 |
60.67 |
| 5km |
25:06 |
8:05 |
57.29 |
| 5M |
42:59 |
8:36 |
54.44 |
| 10km |
54:58 |
8:51 |
53.15 |
| 10M |
1:34:10 |
9:25 |
51.27 |
| Half |
2:07:48 |
9:45 |
49.59 |
| 20M |
3:26:14 |
10:19 |
48.69 |
| Mara |
4:39:55 |
10:41 |
47.84 |
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