Tue 26th Feb 2019 at 7:00pm by CT

Run > Intervals

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Time
1:01:16
Miles
7.26
Min/mi
8:26
Pacing
92%
WAVA
67.81
Cals
868
Asc(m)
97
Hillscore
2
Surface
Road

Notes & Comments

Dagenham Rd, RGR, Hornchurch Rd, Abbs Cross Ln, Warren Drive, Upper Rainham Rd, RGR, Dagenham Rd

Mild. Intervals
10 mins WU; 6x6 mins + 2 mins recov.
Hadn't felt like going out at all but very glad I did. Felt quite good to do a session.

Split Summary
===
1) 1.1m - 10:02(9:09/m) 128cal 6.56/8.64mph
2) 0.77m - 6:06(7:57/m) 91cal 7.55/10.05mph
3) 0.2m - 1:52(9:34/m) 24cal 6.27/10.6mph
4) 0.72m - 6:07(8:31/m) 86cal 7.04/9.39mph
5) 0.2m - 1:53(9:16/m) 25cal 6.48/8.11mph
6) 0.75m - 6:04(8:03/m) 93cal 7.45/12.58mph
7) 0.22m - 1:56(8:47/m) 27cal 6.83/7.97mph
8) 0.75m - 6:07(8:08/m) 92cal 7.38/9.44mph
9) 0.2m - 1:54(9:20/m) 24cal 6.43/7.55mph
10) 0.77m - 6:08(7:58/m) 91cal 7.54/10.03mph
11) 0.22m - 1:52(8:31/m) 25cal 7.04/7.62mph
12) 0.76m - 6:06(8:05/m) 90cal 7.42/9.26mph
13) 0.6m - 5:08(8:32/m) 72cal 7.02/8.48mph

10:02 6:06 1:52 6:07 1:53 6:04 1:56 6:07 1:54 6:08 1:52 6:06 5:08

Pace

11%

44%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:10	1:10	9:19	1/0
0.25	2:18	1:08	9:04	0/1
0.38	3:24	1:06	8:51	1/1
0.50	4:35	1:11	9:28	0/1
0.63	5:41	1:06	8:46	0/2
0.75	6:54	1:13	9:44	1/1
0.88	8:02	1:08	9:03	3/1
1.00	9:10	1:08	9:01	1/1
1.13	10:16	1:06	8:51	3/2
1.25	11:18	1:02	8:19	2/1
1.38	12:20	1:01	8:12	0/2
1.50	13:20	1:00	8:00	2/1
1.63	14:17	58	7:40	1/2
1.75	15:16	59	7:50	1/2
1.88	16:12	56	7:24	4/1
2.00	17:27	1:15	10:01	1/0
2.13	18:33	1:07	8:54	2/0
2.25	19:38	1:05	8:36	3/0
2.38	20:47	1:09	9:11	5/0
2.50	21:49	1:02	8:20	2/0
2.63	22:52	1:03	8:24	1/1
2.75	23:53	1:01	8:07	1/4
2.88	24:57	1:04	8:33	0/6
3.00	26:07	1:10	9:18	6/0
3.13	27:04	57	7:36	0/6
3.25	28:05	1:00	8:03	2/1
3.38	29:09	1:05	8:39	4/0
3.50	30:14	1:04	8:34	2/0
3.63	31:12	58	7:44	0/3
3.75	32:10	59	7:51	0/5
3.88	33:18	1:08	9:03	1/1
4.00	34:22	1:03	8:26	1/1
4.13	35:22	1:00	8:01	0/1
4.25	36:20	59	7:50	1/2
4.38	37:21	1:00	8:02	1/1
4.50	38:17	56	7:31	0/6
4.63	39:21	1:04	8:28	2/1
4.75	40:35	1:14	9:54	6/0
4.88	41:41	1:06	8:52	1/0
5.00	42:44	1:02	8:18	2/0
5.13	43:45	1:01	8:09	0/1
5.25	44:48	1:03	8:27	1/2
5.38	45:48	1:00	7:59	3/2
5.50	46:44	56	7:25	0/3
5.63	47:43	59	7:56	1/1
5.75	48:44	1:01	8:06	2/1
5.88	49:48	1:04	8:33	1/1
6.00	50:49	1:02	8:13	2/1
6.13	51:50	1:01	8:05	1/1
6.25	52:51	1:01	8:09	1/2
6.38	53:53	1:01	8:12	1/1
6.50	54:53	1:00	8:03	1/2
6.63	55:50	57	7:37	1/2
6.75	56:57	1:06	8:51	3/0
6.87	58:06	1:09	9:15	1/1
7.00	59:11	1:05	8:39	1/1
7.12	1:00:12	1:01	8:12	1/0
7.25	1:01:13	1:01	8:05	1/1

Elevation

Asc 97m, Range 22m, Flat prediction 1:00:53

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.4%	8:39
10 1.4%	8:53
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	54.28%	More
800m	3:51	7:44	57.95%	More
1km	4:51	7:49	59.74%	More
Mile	8:02	8:02	61.36%	More
5k	25:27	8:12	67.72%	More
5 miles	41:29	8:18	67.87%	More
10k	51:43	8:19	68.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:30	7:30	65.77
5km	24:55	8:01	69.17
5M	41:16	8:15	68.24
10km	51:57	8:22	67.90
10M	1:26:02	8:36	67.64
Half	1:54:32	8:45	66.41
20M	2:59:22	8:58	66.83
Mara	3:58:48	9:07	66.56

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