Tue 12th Mar 2019 at 7:00pm by CT

Run > Fartleks

  • windy
  • cold
  • Time
    53:39
  • Miles
    6.45
  • Min/mi
    8:19
  • Pacing
    92%
  • WAVA
    68.39
  • Cals
    759
  • Asc(m)
    81
  • Surface
    Road

Notes & Comments

2 x Chase A/C

10 mins WU; 2 x 4/3/2/1 + 90 secs recov + 4/3

Cold and windy. Feet & ankles felt ok

Split Summary
===
1) 1.1m - 10:01(9:06/m) 129cal 6.6/8.9mph
2) 0.52m - 4:11(8:04/m) 61cal 7.43/8.9mph
3) 0.15m - 1:20(8:47/m) 18cal 6.83/7.64mph
4) 0.4m - 3:10(8:00/m) 46cal 7.49/8.59mph
5) 0.14m - 1:19(9:14/m) 17cal 6.5/7.08mph
6) 0.28m - 2:07(7:37/m) 32cal 7.89/9.01mph
7) 0.16m - 1:25(9:03/m) 19cal 6.63/7.84mph
8) 0.14m - 1:03(7:44/m) 15cal 7.76/8.25mph
9) 0.17m - 1:28(8:41/m) 20cal 6.91/8.42mph
10) 0.54m - 4:11(7:41/m) 65cal 7.8/8.79mph
11) 0.15m - 1:16(8:38/m) 18cal 6.95/8.65mph
12) 0.41m - 3:09(7:42/m) 47cal 7.79/9.24mph
13) 0.16m - 1:21(8:27/m) 19cal 7.1/9.08mph
14) 0.28m - 2:07(7:28/m) 33cal 8.04/9.19mph
15) 0.15m - 1:24(9:17/m) 18cal 6.46/8.3mph
16) 0.14m - 1:05(7:51/m) 16cal 7.64/8.78mph
17) 0.16m - 1:24(8:42/m) 19cal 6.9/7.72mph
18) 0.51m - 4:09(8:08/m) 60cal 7.38/8.4mph
19) 0.16m - 1:23(8:44/m) 19cal 6.86/9.55mph
20) 0.39m - 3:04(7:47/m) 46cal 7.7/8.36mph
21) 0.35m - 3:03(8:48/m) 42cal 6.82/8.64mph
10:01 4:11 1:20 3:10 1:19 2:07 1:25 1:03 1:28 4:11 1:16 3:09 1:21 2:07 1:24 1:05 1:24 4:09 1:23 3:04 3:03

Pace

1% 4% 47% 43% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.25 2:13 2:13 8:53 2/3
0.50 4:32 2:18 9:14 3/4
0.75 6:44 2:12 8:49 2/4
1.00 9:05 2:21 9:22 5/3
1.25 11:11 2:07 8:26 5/5
1.50 13:14 2:03 8:10 4/2
1.75 15:20 2:06 8:24 3/2
2.00 17:18 1:58 7:52 1/5
2.25 19:25 2:07 8:29 4/2
2.50 21:28 2:03 8:11 2/2
2.75 23:34 2:07 8:26 1/5
3.00 25:38 2:04 8:14 5/2
3.25 27:38 2:00 7:59 3/2
3.50 29:30 1:52 7:29 1/1
3.75 31:35 2:05 8:19 1/2
4.00 33:30 1:56 7:43 3/4
4.25 35:29 1:58 7:54 5/4
4.50 37:26 1:57 7:49 6/6
4.75 39:34 2:09 8:34 4/2
5.00 41:39 2:04 8:17 2/2
5.25 43:40 2:01 8:05 1/5
5.50 45:41 2:01 8:04 4/1
5.75 47:50 2:09 8:36 1/3
6.00 49:47 1:57 7:49 1/4
6.25 51:52 2:05 8:21 6/2
6.45 53:38 1:46 8:52 2/3

Elevation

Asc 81m, Range 8m, Flat prediction 53:39
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:21 55.07% More
800m 3:45 7:32 59.49% More
1km 4:49 7:46 60.15% More
Mile 7:47 7:47 63.44% More
5k 24:59 8:02 69.01% More
5 miles 40:34 8:07 69.42% More
10k 51:31 8:18 68.46% More

Predictions

Dist Time Per Mile WAVA
1M 7:26 7:26 66.36
5km 24:44 7:58 69.69
5M 40:58 8:12 68.74
10km 51:34 8:18 68.40
10M 1:25:24 8:32 68.14
Half 1:53:42 8:41 66.89
20M 2:58:03 8:54 67.32
Mara 3:57:03 9:03 67.05
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