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
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
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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