Mon 4th Feb 2019 at 7:00pm by Steve Shaughnessy

Run > Intervals

  • Time
    18:31
  • Miles
    3.07
  • Min/mi
    6:02
  • Pacing
    23%
  • WAVA
    86.90
  • Cals
    324
  • Surface
    Track

Notes & Comments

Split Summary
===
1) 0.25m - 1:37(6:24/m) 30cal 9.39/10.98mph
2) 0.25m - 1:34(6:13/m) 29cal 9.66/10.68mph
3) 0.25m - 1:33(6:09/m) 29cal 9.75/11.3mph
4) 0.26m - 1:33(6:03/m) 29cal 9.91/11.08mph
5) 0.26m - 1:34(6:05/m) 30cal 9.87/11.03mph
6) 0.26m - 1:33(6:03/m) 30cal 9.92/10.9mph
7) 0.26m - 1:33(6:03/m) 28cal 9.93/11.53mph
8) 0.26m - 1:33(5:58/m) 30cal 10.05/11.55mph
9) 0.25m - 1:30(5:54/m) 30cal 10.16/11.22mph
10) 0.51m - 3:00(5:52/m) 59cal 10.22/11.72mph

12 x 400m
1:37 1:34 1:33 1:33 1:34 1:33 1:33 1:33 1:30 3:00

Pace

22% 43% 26% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi
0.06 22 22 6:00
0.13 47 24 6:28
0.19 1:11 25 6:32
0.25 1:36 25 6:33
0.31 3:00 1:24 +1:04 22:32
0.38 3:25 24 6:28
0.44 3:49 24 6:25
0.50 4:12 24 6:18
0.56 5:41 1:29 +1:08 23:37
0.63 6:05 24 6:22
0.69 6:29 24 6:30
0.75 6:52 23 6:15
0.81 8:18 1:25 +1:03 22:46
0.88 8:40 22 5:50
0.94 9:04 24 6:29
1.00 9:26 22 5:56
1.06 11:01 1:35 +1:13 25:16
1.13 11:24 23 6:03
1.19 11:48 24 6:25
1.25 12:10 23 6:04
1.31 13:36 1:25 +1:04 22:45
1.38 13:58 23 6:04
1.44 14:22 24 6:18
1.50 14:45 23 6:09
1.56 16:25 1:39 +1:17 26:29
1.63 16:46 22 5:45
1.69 17:10 24 6:22
1.75 17:33 23 6:15
1.81 19:02 1:28 +1:07 23:34
1.88 19:24 22 5:53
1.94 19:47 23 6:08
2.00 20:10 23 6:07
2.06 21:40 1:30 +1:08 23:58
2.13 22:02 22 5:53
2.19 22:24 22 5:59
2.25 22:47 23 6:05
2.31 24:34 1:47 +1:28 28:27
2.38 24:57 24 6:20
2.44 25:20 23 6:10
2.50 25:44 23 6:08
2.56 27:30 1:46 +1:27 28:24
2.63 27:53 23 6:14
2.69 28:16 22 5:57
2.75 28:39 23 6:08
2.81 30:23 1:44 +1:23 27:43
2.88 30:43 21 5:33
2.94 31:05 21 5:39
3.00 31:28 24 6:22
3.06 31:52 23 6:10
3.07 31:53 1 7:34

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:25 5:43 63.21% More
800m 2:55 5:52 73.76% More
1km 5:56 9:33 47.32% More
Mile 9:23 9:23 50.93% More

Predictions

Dist Time Per Mile WAVA
1M 5:38 5:38 84.84
5km 18:45 6:02 86.91
5M 31:04 6:13 85.83
10km 39:08 6:18 85.28
10M 1:04:50 6:29 85.31
Half 1:26:20 6:35 84.23
20M 2:15:16 6:46 85.19
Mara 3:00:09 6:53 85.29
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