Wed 20th Mar 2019 at 6:00pm by McGettingThere
Run > Intervals
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Time
1:15:59
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Miles 6.50
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Min/mi 11:41
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Pacing
0%
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WAVA
40.00
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Cals
324
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Asc(m)
168
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Hillscore
9
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Surface
Road
Notes & Comments
Tunnelling.
Double reducer - 60 - 5s recovery x 2
Set off slightly more conservatively and maintained reasonably. Still lactic build up from 15, 10s recoveries.
Split Summary
===
1) 0.98m - 12:36(12:53/m) 120cal 4.66/51.88mph
2) 0m - 58(3:54:54/m) 0.26/2.14mph
3) 0m - 1:01(/m)
4) 0m - 57(/m)
5) 0.01m - 1:00(1:16:00/m) 6cal 0.79/28.08mph
6) 0m - 56(3:41:48/m) 0.27/2.05mph
7) 0m - 54(/m)
8) 0m - 55(/m)
9) 0.02m - 50(47:07/m) 5cal 1.27/24.32mph
10) 0m - 56(16:22:29/m) 0.06/1.38mph
11) 0m - 43(/m)
12) 0m - 55(/m)
13) 0.01m - 41(1:01:11/m) 5cal 0.98/43.5mph
14) 0m - 55(5:24:08/m) 0.19/2.41mph
15) 0m - 32(/m)
16) 0m - 56(/m)
17) 0.01m - 31(1:12:16/m) 2cal 0.83/33.51mph
18) 0m - 57(3:25:15/m) 0.29/2.36mph
19) 0m - 23(/m)
20) 0m - 57(/m)
21) 0m - 20(8:39:59/m) 0.12/33.48mph
22) 0.01m - 58(1:25:07/m) 1cal 0.7/25.09mph
23) 0m - 14(/m)
24) 0m - 59(/m)
25) 0m - 13(65:11:54/m) 2cal 0.02/15.78mph
26) 0m - 1:01(5:45:57/m) 0.17/2.55mph
27) 0m - 1:01(/m)
28) 0m - 58(/m)
29) 0.01m - 59(1:10:12/m) 3cal 0.85/32.56mph
30) 0m - 57(16:45:24/m) 0.06/2.18mph
31) 0m - 53(/m)
32) 0m - 57(/m)
33) 0m - 49(3:22:06/m) 2cal 0.3/34.16mph
34) 0m - 59(4:33:49/m) 0.22/2.61mph
35) 0m - 41(/m)
36) 0m - 58(/m)
37) 0.05m - 39(14:23/m) 3cal 4.17/34.07mph
38) 0.01m - 58(1:17:01/m) 0.78/4.53mph
39) 0m - 32(/m)
40) 0m - 58(/m)
41) 0.01m - 29(1:11:35/m) 3cal 0.84/33.46mph
42) 0m - 57(8:40:39/m) 0.11/2.38mph
43) 0m - 23(/m)
44) 0m - 57(/m)
45) 0.01m - 20(42:25/m) 2cal 1.41/46.7mph
46) 0m - 58(3:45:58/m) 0.27/4.53mph
47) 0m - 13(/m)
48) 0m - 1:00(/m)
49) 0.02m - 11(11:16/m) 1cal 5.32/38.57mph
50) 0m - 1:00(4:32:24/m) 1cal 0.22/29.51mph
51) 1m - 12:08(12:08/m) 84cal 4.94/79.19mph
52) 0.74m - 12:46(17:13/m) 84cal 3.49/37.07mph
Double reducer - 60 - 5s recovery x 2
Set off slightly more conservatively and maintained reasonably. Still lactic build up from 15, 10s recoveries.
Split Summary
===
1) 0.98m - 12:36(12:53/m) 120cal 4.66/51.88mph
2) 0m - 58(3:54:54/m) 0.26/2.14mph
3) 0m - 1:01(/m)
4) 0m - 57(/m)
5) 0.01m - 1:00(1:16:00/m) 6cal 0.79/28.08mph
6) 0m - 56(3:41:48/m) 0.27/2.05mph
7) 0m - 54(/m)
8) 0m - 55(/m)
9) 0.02m - 50(47:07/m) 5cal 1.27/24.32mph
10) 0m - 56(16:22:29/m) 0.06/1.38mph
11) 0m - 43(/m)
12) 0m - 55(/m)
13) 0.01m - 41(1:01:11/m) 5cal 0.98/43.5mph
14) 0m - 55(5:24:08/m) 0.19/2.41mph
15) 0m - 32(/m)
16) 0m - 56(/m)
17) 0.01m - 31(1:12:16/m) 2cal 0.83/33.51mph
18) 0m - 57(3:25:15/m) 0.29/2.36mph
19) 0m - 23(/m)
20) 0m - 57(/m)
21) 0m - 20(8:39:59/m) 0.12/33.48mph
22) 0.01m - 58(1:25:07/m) 1cal 0.7/25.09mph
23) 0m - 14(/m)
24) 0m - 59(/m)
25) 0m - 13(65:11:54/m) 2cal 0.02/15.78mph
26) 0m - 1:01(5:45:57/m) 0.17/2.55mph
27) 0m - 1:01(/m)
28) 0m - 58(/m)
29) 0.01m - 59(1:10:12/m) 3cal 0.85/32.56mph
30) 0m - 57(16:45:24/m) 0.06/2.18mph
31) 0m - 53(/m)
32) 0m - 57(/m)
33) 0m - 49(3:22:06/m) 2cal 0.3/34.16mph
34) 0m - 59(4:33:49/m) 0.22/2.61mph
35) 0m - 41(/m)
36) 0m - 58(/m)
37) 0.05m - 39(14:23/m) 3cal 4.17/34.07mph
38) 0.01m - 58(1:17:01/m) 0.78/4.53mph
39) 0m - 32(/m)
40) 0m - 58(/m)
41) 0.01m - 29(1:11:35/m) 3cal 0.84/33.46mph
42) 0m - 57(8:40:39/m) 0.11/2.38mph
43) 0m - 23(/m)
44) 0m - 57(/m)
45) 0.01m - 20(42:25/m) 2cal 1.41/46.7mph
46) 0m - 58(3:45:58/m) 0.27/4.53mph
47) 0m - 13(/m)
48) 0m - 1:00(/m)
49) 0.02m - 11(11:16/m) 1cal 5.32/38.57mph
50) 0m - 1:00(4:32:24/m) 1cal 0.22/29.51mph
51) 1m - 12:08(12:08/m) 84cal 4.94/79.19mph
52) 0.74m - 12:46(17:13/m) 84cal 3.49/37.07mph
12:36 58 1:01 57 1:00 56 54 55 50 56 43 55 41 55 32 56 31 57 23 57 20 58 14 59 13 1:01 1:01 58 59 57 53 57 49 59 41 58 39 58 32 58 29 57 23 57 20 58 13 1:00 11 1:00 12:08 12:46
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 29 | 29 | 7:52 | 0/6 |
0.13 | 1:07 | 37 | 9:53 | 5/1 |
0.19 | 1:43 | 36 | 9:37 | 5/0 |
0.25 | 2:16 | 33 | 8:47 | 4/0 |
0.31 | 2:45 | 30 | 7:53 | 0/4 |
0.38 | 3:16 | 31 | 8:09 | 0/12 |
0.44 | 3:45 | 29 | 7:47 | 1/4 |
0.50 | 4:14 | 29 | 7:44 | 0/3 |
0.56 | 4:42 | 28 | 7:34 | 0/6 |
0.63 | 5:12 | 30 | 7:57 | 0/7 |
0.69 | 5:42 | 30 | 8:06 | 0/8 |
0.75 | 6:17 | 35 | 9:18 | 0/5 |
0.81 | 6:48 | 30 | 8:06 | 2/2 |
0.88 | 7:26 | 38 | 10:13 | 8/4 |
0.94 | 8:02 | 36 | 9:34 | 8/4 |
1.00 | 20:32 | 12:30 +2:32 | 3:20:02 | 3/8 |
1.06 | 36:26 | 15:54 | 4:14:19 | 7/6 |
1.13 | 44:39 | 8:13 | 2:11:34 | 5/7 |
1.19 | 47:17 | 2:38 | 42:01 | 6/6 |
1.25 | 49:55 | 2:39 | 42:17 | 9/0 |
1.31 | 52:28 | 2:32 | 40:39 | 2/1 |
1.38 | 54:25 | 1:57 | 31:13 | 1/7 |
1.44 | 56:14 | 1:49 | 29:07 | 5/5 |
1.50 | 58:00 | 1:46 | 28:22 | 5/1 |
1.56 | 59:24 | 1:24 | 22:22 | 1/4 |
1.63 | 1:00:01 | 37 | 9:54 | 0/14 |
1.69 | 1:00:44 | 42 | 11:20 | 3/4 |
1.75 | 1:01:29 | 45 | 12:04 | 2/1 |
1.81 | 1:02:06 | 37 | 9:55 | 8/0 |
1.88 | 1:02:42 | 36 | 9:39 | 4/0 |
1.94 | 1:03:18 | 36 | 9:32 | 6/0 |
2.00 | 1:03:55 | 37 | 9:45 | 7/0 |
2.06 | 1:04:31 | 36 | 9:39 | 6/0 |
2.13 | 1:05:11 | 41 | 10:48 | 8/1 |
2.19 | 1:05:50 | 39 | 10:16 | 6/0 |
2.25 | 1:06:23 | 33 | 8:54 | 0/3 |
2.31 | 1:06:54 | 31 | 8:13 | 0/4 |
2.38 | 1:07:25 | 31 | 8:14 | 0/5 |
2.44 | 1:07:54 | 29 | 7:42 | 0/3 |
2.50 | 1:08:32 | 38 | 10:12 | 7/0 |
2.56 | 1:09:06 | 34 | 9:02 | 1/0 |
2.63 | 1:09:40 | 34 | 9:05 | 3/2 |
2.69 | 1:11:39 | 1:59 | 31:45 | 3/2 |
2.75 | 1:14:18 | 2:39 | 42:22 | 2/3 |
2.81 | 1:15:55 | 1:37 | 25:45 | 2/1 |
2.88 | 1:17:17 | 1:22 | 21:55 | 2/2 |
2.92 | 1:18:32 | 1:15 | 27:37 | 1/0 |
Elevation
Asc 168m,
Range 53m, Flat prediction 1:12:09
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
48 4.1% | 9:21 |
15 3.5% | 8:59 |
12 11.3% | 55:12 |
12 2.5% | 20:52 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:49 | 8:49 | 47.57 |
5km | 32:30 | 10:28 | 43.90 |
5M | 56:11 | 11:14 | 41.31 |
10km | 1:12:09 | 11:37 | 40.16 |
10M | 2:04:43 | 12:28 | 38.38 |
Half | 2:50:09 | 12:59 | 36.93 |
20M | 4:36:49 | 13:50 | 35.97 |
Mara | 6:17:38 | 14:25 | 35.16 |
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