Tue 9th Apr 2019 at 6:00pm by Ocelot Spleens
Run > Intervals
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Time
33:36
-
Miles 4.14
-
Min/mi 8:07
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Pacing
58%
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WAVA
60.86
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Cals
495
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Asc(m)
44
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Surface
Road
Notes & Comments
5*1k plus 1k warm down, = strides and sprints
Split Summary
===
1) 0.61m - 4:14(6:57/m) 74cal 8.64/0mph
2) 0.08m - 1:01(13:19/m) 7cal 4.51/0mph
3) 0.61m - 4:13(6:54/m) 71cal 8.69/0mph
4) 0.05m - 1:00(20:04/m) 5cal 2.99/0mph
5) 0.61m - 4:07(6:43/m) 74cal 8.93/0mph
6) 0.05m - 59(21:13/m) 5cal 2.83/0mph
7) 0.61m - 4:13(6:51/m) 74cal 8.76/0mph
8) 0.04m - 53(22:04/m) 4cal 2.72/0mph
9) 0.61m - 4:04(6:42/m) 73cal 8.96/0mph
10) 0.87m - 8:51(10:11/m) 108cal 5.89/0mph
Split Summary
===
1) 0.61m - 4:14(6:57/m) 74cal 8.64/0mph
2) 0.08m - 1:01(13:19/m) 7cal 4.51/0mph
3) 0.61m - 4:13(6:54/m) 71cal 8.69/0mph
4) 0.05m - 1:00(20:04/m) 5cal 2.99/0mph
5) 0.61m - 4:07(6:43/m) 74cal 8.93/0mph
6) 0.05m - 59(21:13/m) 5cal 2.83/0mph
7) 0.61m - 4:13(6:51/m) 74cal 8.76/0mph
8) 0.04m - 53(22:04/m) 4cal 2.72/0mph
9) 0.61m - 4:04(6:42/m) 73cal 8.96/0mph
10) 0.87m - 8:51(10:11/m) 108cal 5.89/0mph
4:14 1:01 4:13 1:00 4:07 59 4:13 53 4:04 8:51
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 26 | 26 | 6:57 | 1/0 |
0.13 | 50 | 24 | 6:30 | 1/0 |
0.19 | 1:15 | 25 | 6:37 | 0/0 |
0.25 | 1:42 | 27 | 7:10 | 0/1 |
0.31 | 2:09 | 27 | 7:08 | 0/0 |
0.38 | 2:37 | 28 | 7:27 | 1/1 |
0.44 | 3:02 | 25 | 6:47 | 0/2 |
0.50 | 3:27 | 25 | 6:34 | 0/0 |
0.56 | 3:53 | 26 | 6:56 | 0/0 |
0.63 | 4:28 | 35 | 9:19 | 1/0 |
0.69 | 5:11 | 44 | 11:38 | 1/1 |
0.75 | 5:41 | 30 | 7:57 | 1/0 |
0.81 | 6:06 | 25 | 6:44 | 2/0 |
0.88 | 6:31 | 24 | 6:30 | 0/0 |
0.94 | 6:57 | 27 | 7:05 | 0/1 |
1.00 | 7:23 | 26 | 6:57 | 0/0 |
1.06 | 7:50 | 27 | 7:12 | 1/0 |
1.13 | 8:15 | 25 | 6:35 | 0/2 |
1.19 | 8:40 | 25 | 6:44 | 0/1 |
1.25 | 9:06 | 26 | 6:53 | 0/0 |
1.31 | 9:44 | 37 | 10:00 | 1/0 |
1.38 | 10:39 | 56 | 14:52 | 0/1 |
1.44 | 11:05 | 26 | 6:48 | 2/0 |
1.50 | 11:29 | 25 | 6:33 | 1/0 |
1.56 | 11:53 | 24 | 6:24 | 0/0 |
1.63 | 12:20 | 26 | 7:01 | 0/1 |
1.69 | 12:44 | 25 | 6:36 | 1/0 |
1.75 | 13:11 | 27 | 7:08 | 1/1 |
1.81 | 13:34 | 23 | 6:03 | 0/2 |
1.88 | 13:59 | 25 | 6:37 | 0/0 |
1.94 | 14:24 | 26 | 6:50 | 0/0 |
2.00 | 15:27 | 1:03 | 16:44 | 1/0 |
2.06 | 15:59 | 31 | 8:23 | 0/0 |
2.13 | 16:23 | 24 | 6:31 | 2/0 |
2.19 | 16:48 | 25 | 6:46 | 0/0 |
2.25 | 17:15 | 27 | 7:13 | 0/1 |
2.31 | 17:41 | 26 | 6:57 | 0/0 |
2.38 | 18:08 | 27 | 7:12 | 1/0 |
2.44 | 18:33 | 25 | 6:36 | 0/3 |
2.50 | 18:57 | 24 | 6:17 | 0/1 |
2.56 | 19:22 | 25 | 6:36 | 0/0 |
2.63 | 19:50 | 29 | 7:42 | 1/0 |
2.69 | 20:45 | 55 | 14:33 | 0/1 |
2.75 | 21:15 | 30 | 8:08 | 2/0 |
2.81 | 21:41 | 25 | 6:46 | 1/0 |
2.88 | 22:05 | 24 | 6:27 | 0/0 |
2.94 | 22:32 | 27 | 7:06 | 0/2 |
3.00 | 22:57 | 25 | 6:43 | 1/0 |
3.06 | 23:22 | 26 | 6:49 | 1/1 |
3.13 | 23:46 | 24 | 6:20 | 0/3 |
3.19 | 24:11 | 25 | 6:35 | 0/0 |
3.25 | 24:35 | 25 | 6:35 | 0/0 |
3.31 | 26:37 | 2:02 +1:29 | 32:27 | 1/1 |
3.38 | 27:20 | 43 | 11:33 | 2/0 |
3.44 | 27:58 | 37 | 10:00 | 1/0 |
3.50 | 28:33 | 35 | 9:20 | 0/0 |
3.56 | 29:10 | 37 | 9:50 | 0/1 |
3.63 | 29:44 | 34 | 9:09 | 1/0 |
3.69 | 30:18 | 34 | 8:58 | 0/2 |
3.75 | 30:50 | 32 | 8:32 | 0/2 |
3.81 | 31:20 | 31 | 8:09 | 0/0 |
3.88 | 32:21 | 1:01 | 16:12 | 0/0 |
3.94 | 32:55 | 34 | 8:56 | 0/0 |
4.00 | 33:30 | 35 | 9:22 | 0/0 |
4.06 | 34:05 | 36 | 9:30 | 0/0 |
4.13 | 34:36 | 31 | 8:18 | 0/0 |
4.14 | 35:04 | 28 | 35:41 | 0/0 |
Elevation
Asc 44m,
Range 4m, Flat prediction 33:36
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:14 | 7:14 | 61.77 |
5km | 24:38 | 7:56 | 61.76 |
5M | 41:12 | 8:14 | 60.24 |
10km | 52:07 | 8:23 | 59.52 |
10M | 1:27:10 | 8:43 | 58.88 |
Half | 1:56:43 | 8:55 | 57.76 |
20M | 3:04:25 | 9:13 | 57.93 |
Mara | 4:06:56 | 9:25 | 57.69 |
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