Tue 30th Apr 2019 at 7:00am by Rosehip

Run > Intervals

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Time
39:19
Miles
3.26
Min/mi
12:04
Pacing
66%
WAVA
46.09
Cals
335
Asc(m)
27
Hillscore
1
Surface
Road

Notes & Comments

1 comments

I have a plan

C25K wk 1 run 1 - aiming for 9mm, so some a little "quick" but OK.
Mornings when I have more time I will have a longer warm up and do the runs somewhere nicer.
Split Summary
===
1) 0.55m - 7:00(12:44/m) 59cal 4.71/7.4mph
2) 0.11m - 1:00(9:06/m) 11cal 6.59/6.98mph
3) 0.1m - 1:30(15:15/m) 9cal 3.93/7.58mph
4) 0.12m - 1:00(8:36/m) 13cal 6.97/8.06mph
5) 0.1m - 1:30(14:42/m) 9cal 4.08/7.1mph
6) 0.11m - 1:00(9:04/m) 12cal 6.61/6.92mph
7) 0.1m - 1:30(14:41/m) 9cal 4.09/6.52mph
8) 0.11m - 1:00(8:45/m) 12cal 6.86/7.33mph
9) 0.1m - 1:30(15:47/m) 9cal 3.8/6.85mph
10) 0.11m - 1:00(8:59/m) 11cal 6.68/7.66mph
11) 0.1m - 1:30(15:11/m) 10cal 3.95/6.96mph
12) 0.11m - 1:00(8:49/m) 12cal 6.81/8.07mph
13) 0.09m - 1:30(16:03/m) 9cal 3.74/7.29mph
14) 0.11m - 1:00(8:58/m) 11cal 6.69/7.55mph
15) 0.1m - 1:30(15:36/m) 9cal 3.85/6.95mph
16) 0.12m - 1:00(8:24/m) 12cal 7.14/7.52mph
17) 0.1m - 1:30(14:31/m) 10cal 4.13/7.38mph
18) 1.01m - 12:19(12:09/m) 108cal 4.93/6.99mph

7:00 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 12:19

RRR-CAZ 🇬🇧
Nothing like having a plan :-)

Pace

29%

21%

19%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.06	1:06	1:06	17:28	2/0
0.13	1:47	41	10:58	0/3
0.19	2:28	41	11:00	0/1
0.25	3:11	43	11:34	0/1
0.31	4:07	56 +6	14:51	0/1
0.38	4:50	43	11:31	0/1
0.44	5:32	42	11:15	0/2
0.50	6:17	45	11:59	1/0
0.56	7:13	56	14:53	0/0
0.63	7:47	34	9:10	0/1
0.69	8:27	40	10:33	0/1
0.75	9:31	1:04	17:05	0/1
0.81	10:03	32	8:27	0/0
0.88	10:36	34	8:57	0/1
0.94	11:34	57	15:19	1/0
1.00	12:18	44	11:46	3/0
1.06	12:52	35	9:14	0/2
1.13	13:42	49	13:08	0/0
1.19	14:35	53	14:13	0/1
1.25	15:08	33	8:42	0/0
1.31	15:43	35	9:22	0/0
1.38	16:44	1:01	16:22	0/0
1.44	17:26	41	11:02	0/0
1.50	18:01	35	9:21	0/1
1.56	18:51	51	13:32	1/0
1.63	19:45	54	14:19	0/0
1.69	20:18	33	8:52	1/0
1.75	20:59	40	10:47	0/0
1.81	22:02	1:03	16:52	0/0
1.88	22:38	36	9:39	0/0
1.94	23:14	36	9:31	0/0
2.00	24:15	1:01	16:22	0/0
2.06	24:56	40	10:47	0/0
2.13	25:27	31	8:19	0/0
2.19	26:13	47	12:27	0/0
2.25	27:20	1:07 +11	17:48	1/0
2.31	28:13	52	14:00	0/0
2.38	28:54	41	10:59	0/0
2.44	29:39	45	11:57	0/2
2.50	30:17	38	10:07	0/0
2.56	30:58	41	11:02	0/0
2.63	31:40	42	11:17	1/0
2.69	32:35	55	14:37	1/0
2.75	33:16	41	11:01	2/0
2.81	34:03	46	12:20	2/0
2.88	34:58	56	14:50	2/0
2.94	35:56	58	15:33	2/0
3.00	36:40	43	11:34	0/1
3.06	37:16	36	9:33	0/2
3.13	37:57	41	10:56	0/1
3.19	38:40	43	11:30	0/1
3.25	41:04	2:24 +1:36	38:24	1/0
3.26	41:11	7	16:17	0/0

Heart

147/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 13m, Flat prediction 38:46

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.2%	13:33
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:27	38.79%	More
800m	5:34	11:11	40.08%	More
1km	7:10	11:31	40.54%	More
Mile	11:27	11:27	43.09%	More
5k	37:19	12:01	46.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:24	9:24	52.48
5km	37:06	11:56	46.46
5M	1:05:59	13:12	42.68
10km	1:25:50	13:49	41.09
10M	2:32:41	15:16	38.11
Half	3:31:42	16:10	35.93
20M	5:53:19	17:40	33.93
Mara	8:09:54	18:42	32.44

Bespoke Fields

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