Mon 20th May 2019 at 7:00am by Rosehip
Run > Intervals
- breezy
-
Time
26:33
-
Miles
2.24
-
Min/mi
11:51
-
Pacing
44%
-
WAVA
45.79
-
Cals
231
-
Asc(m)
13
-
Surface
Mixed
Notes & Comments
1 comments
C25K week 2 run 2.
- with added untimed extensions to a couple of the walk breaks (did strides and high-knee skips to keep hr up a bit) whilst scouting path of fewest dogs or avoiding gates.
can't count and it was hard turning around and doing the 6th rep when I though I was home and finished!
Split Summary
===
1) 0.39m - 5:00(12:53/m) 42cal 4.66/5.63mph
2) 0.18m - 1:30(8:21/m) 19cal 7.18/8.22mph
3) 0.12m - 2:00(16:12/m) 11cal 3.7/7.09mph
4) 0.17m - 1:30(8:42/m) 18cal 6.9/7.58mph
5) 0.12m - 2:00(16:28/m) 12cal 3.64/7.39mph
6) 0.18m - 1:30(8:24/m) 19cal 7.14/7.91mph
7) 0.13m - 2:00(15:30/m) 11cal 3.87/7.06mph
8) 0.18m - 1:30(8:27/m) 19cal 7.1/7.83mph
9) 0.12m - 1:52(16:07/m) 11cal 3.72/7.73mph
10) 0.17m - 1:30(9:03/m) 18cal 6.63/8.11mph
11) 0.13m - 2:00(15:36/m) 12cal 3.85/8.39mph
12) 0.17m - 1:30(8:43/m) 19cal 6.88/7.77mph
13) 0.12m - 2:00(16:25/m) 12cal 3.66/7.25mph
14) 0.07m - 41(10:29/m) 8cal 5.73/6.37mph
5:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 1:52 1:30 2:00 1:30 2:00 41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.06 |
59 |
59 |
15:50 |
1/0 |
0.13 |
1:44 |
44 |
11:48 |
0/0 |
0.19 |
2:28 |
45 |
11:55 |
0/0 |
0.25 |
3:11 |
43 |
11:22 |
0/0 |
0.31 |
3:54 |
43 |
11:28 |
0/1 |
0.38 |
6:20 |
2:26 +1:36
|
38:57 |
0/1 |
0.44 |
7:00 |
40 |
10:33 |
0/0 |
0.50 |
7:31 |
32 |
8:25 |
1/0 |
0.56 |
8:03 |
32 |
8:30 |
1/0 |
0.63 |
9:01 |
58 |
15:31 |
1/0 |
0.69 |
10:03 |
1:02 |
16:27 |
0/0 |
0.75 |
10:35 |
33 |
8:42 |
0/0 |
0.81 |
11:08 |
33 |
8:47 |
0/0 |
0.88 |
11:45 |
36 |
9:44 |
0/0 |
0.94 |
12:51 |
1:06 |
17:32 |
1/0 |
1.00 |
15:05 |
2:14 +1:23
|
35:49 |
0/1 |
1.06 |
15:36 |
31 |
8:21 |
0/0 |
1.13 |
16:09 |
33 |
8:40 |
0/0 |
1.19 |
16:50 |
41 |
10:54 |
1/0 |
1.25 |
17:51 |
1:01 |
16:18 |
0/1 |
1.31 |
18:40 |
49 |
13:00 |
1/0 |
1.38 |
19:11 |
31 |
8:16 |
0/0 |
1.44 |
19:43 |
32 |
8:40 |
0/1 |
1.50 |
20:27 |
44 |
11:39 |
0/0 |
1.56 |
21:24 |
57 |
15:17 |
1/1 |
1.63 |
22:11 |
47 |
12:38 |
0/0 |
1.69 |
22:45 |
34 |
8:57 |
0/0 |
1.75 |
23:20 |
35 |
9:20 |
0/0 |
1.81 |
24:17 |
57 |
15:11 |
1/0 |
1.88 |
25:17 |
1:00 |
15:59 |
0/0 |
1.94 |
25:50 |
33 |
8:55 |
0/1 |
2.00 |
26:22 |
32 |
8:30 |
0/0 |
2.06 |
26:59 |
37 |
9:48 |
0/0 |
2.13 |
28:01 |
1:02 |
16:28 |
0/0 |
2.19 |
30:13 |
2:12 +1:14
|
35:13 |
0/0 |
2.24 |
30:47 |
34 |
11:04 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:07 |
40.03% |
More |
800m |
5:08 |
10:19 |
43.49% |
More |
1km |
7:03 |
11:20 |
41.22% |
More |
Mile |
11:15 |
11:15 |
43.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:00 |
10:00 |
49.33 |
5km |
39:27 |
12:42 |
43.69 |
5M |
1:10:10 |
14:02 |
40.13 |
10km |
1:31:17 |
14:41 |
38.64 |
10M |
2:42:23 |
16:14 |
35.84 |
Half |
3:45:09 |
17:11 |
33.78 |
20M |
6:15:45 |
18:47 |
31.90 |
Mara |
8:41:01 |
19:53 |
30.50 |
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