Wed 22nd May 2019 at 7:00pm by Rodders
Run > Intervals
-
Time
34:04
-
Miles
4.54
-
Min/mi
7:30
-
Pacing
80%
-
WAVA
63.34
-
Cals
717
-
Asc(m)
72
-
Surface
Trail
Notes & Comments
2 sets of 4,2,2,1,1 with 2,1,1,1,2 recoveries
Split Summary
===
1) 0.63m - 4:02(6:27/m) 98cal 9.31/0mph
2) 0.2m - 1:59(10:06/m) 32cal 5.94/0mph
3) 0.32m - 2:01(6:25/m) 48cal 9.35/0mph
4) 0.11m - 59(9:09/m) 20cal 6.55/0mph
5) 0.32m - 2:01(6:13/m) 50cal 9.66/0mph
6) 0.1m - 1:00(10:06/m) 19cal 5.94/0mph
7) 0.16m - 1:00(6:14/m) 23cal 9.63/0mph
8) 0.1m - 1:01(9:57/m) 15cal 6.03/0mph
9) 0.17m - 59(5:56/m) 22cal 10.11/0mph
10) 0.21m - 2:00(9:41/m) 36cal 6.2/0mph
11) 0.61m - 4:01(6:36/m) 97cal 9.1/0mph
12) 0.18m - 1:59(10:54/m) 30cal 5.5/0mph
13) 0.3m - 2:01(6:43/m) 42cal 8.92/0mph
14) 0.11m - 59(8:51/m) 20cal 6.78/0mph
15) 0.31m - 2:01(6:27/m) 49cal 9.31/0mph
16) 0.09m - 59(10:33/m) 19cal 5.69/0mph
17) 0.15m - 1:01(6:41/m) 20cal 8.98/0mph
18) 0.11m - 59(8:59/m) 20cal 6.68/0mph
19) 0.15m - 1:01(6:34/m) 21cal 9.14/0mph
20) 0.21m - 2:02(9:41/m) 36cal 6.2/0mph
4:02 1:59 2:01 59 2:01 1:00 1:00 1:01 59 2:00 4:01 1:59 2:01 59 2:01 59 1:01 59 1:01 2:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.06 |
22 |
22 |
5:50 |
0/7 |
| 0.13 |
45 |
23 |
6:10 |
0/1 |
| 0.19 |
1:09 |
24 |
6:19 |
0/0 |
| 0.25 |
1:33 |
24 |
6:27 |
1/0 |
| 0.31 |
1:58 |
25 |
6:45 |
0/2 |
| 0.38 |
2:22 |
24 |
6:19 |
0/2 |
| 0.44 |
2:46 |
24 |
6:22 |
1/0 |
| 0.50 |
3:08 |
22 |
5:55 |
1/0 |
| 0.56 |
3:36 |
28 |
7:21 |
0/1 |
| 0.63 |
4:01 |
25 |
6:44 |
2/0 |
| 0.69 |
4:39 |
39 |
10:18 |
0/1 |
| 0.75 |
5:11 |
32 |
8:33 |
0/1 |
| 0.81 |
5:53 |
42 |
11:06 |
1/1 |
| 0.88 |
6:21 |
28 |
7:22 |
1/0 |
| 0.94 |
6:45 |
24 |
6:23 |
0/1 |
| 1.00 |
7:08 |
23 |
6:06 |
0/1 |
| 1.06 |
7:32 |
24 |
6:29 |
2/0 |
| 1.13 |
7:56 |
24 |
6:30 |
2/0 |
| 1.19 |
8:29 |
33 |
8:49 |
0/1 |
| 1.25 |
9:02 |
33 |
8:42 |
1/0 |
| 1.31 |
9:24 |
22 |
5:51 |
0/1 |
| 1.38 |
9:47 |
23 |
6:04 |
1/0 |
| 1.44 |
10:10 |
24 |
6:16 |
0/2 |
| 1.50 |
10:35 |
25 |
6:33 |
1/1 |
| 1.56 |
10:59 |
24 |
6:29 |
0/1 |
| 1.63 |
11:33 |
34 |
9:09 |
0/1 |
| 1.69 |
12:08 |
34 |
9:07 |
1/0 |
| 1.75 |
12:32 |
25 |
6:38 |
1/1 |
| 1.81 |
12:55 |
23 |
6:09 |
0/0 |
| 1.88 |
13:31 |
35 |
9:27 |
1/0 |
| 1.94 |
14:04 |
33 |
8:47 |
0/1 |
| 2.00 |
14:25 |
21 |
5:43 |
1/0 |
| 2.06 |
14:48 |
23 |
6:05 |
2/0 |
| 2.13 |
15:18 |
30 |
7:54 |
0/1 |
| 2.19 |
15:55 |
37 |
9:54 |
1/0 |
| 2.25 |
16:29 |
35 |
9:13 |
1/0 |
| 2.31 |
17:04 |
34 |
9:11 |
5/0 |
| 2.38 |
17:26 |
22 |
5:55 |
0/4 |
| 2.44 |
17:50 |
24 |
6:22 |
0/0 |
| 2.50 |
18:14 |
24 |
6:30 |
0/1 |
| 2.56 |
18:39 |
25 |
6:43 |
1/0 |
| 2.63 |
19:03 |
24 |
6:20 |
0/2 |
| 2.69 |
19:28 |
25 |
6:38 |
1/0 |
| 2.75 |
19:52 |
24 |
6:20 |
1/0 |
| 2.81 |
20:18 |
26 |
6:58 |
0/2 |
| 2.88 |
20:46 |
28 |
7:34 |
1/0 |
| 2.94 |
21:21 |
34 |
9:09 |
1/1 |
| 3.00 |
21:57 |
36 |
9:36 |
0/1 |
| 3.06 |
22:39 |
42 |
11:13 |
0/0 |
| 3.13 |
23:14 |
35 |
9:19 |
0/0 |
| 3.19 |
23:40 |
26 |
7:00 |
1/1 |
| 3.25 |
24:05 |
25 |
6:37 |
0/0 |
| 3.31 |
24:30 |
25 |
6:38 |
1/0 |
| 3.38 |
24:54 |
25 |
6:38 |
2/0 |
| 3.44 |
25:25 |
31 |
8:15 |
0/2 |
| 3.50 |
25:59 |
33 |
8:53 |
1/0 |
| 3.56 |
26:22 |
24 |
6:19 |
0/1 |
| 3.63 |
26:47 |
25 |
6:37 |
1/0 |
| 3.69 |
27:11 |
24 |
6:26 |
0/2 |
| 3.75 |
27:36 |
25 |
6:34 |
1/1 |
| 3.81 |
28:00 |
24 |
6:25 |
0/0 |
| 3.88 |
28:36 |
36 |
9:34 |
0/1 |
| 3.94 |
29:13 |
38 |
10:00 |
1/0 |
| 4.00 |
29:39 |
25 |
6:42 |
1/1 |
| 4.06 |
30:02 |
23 |
6:13 |
0/1 |
| 4.13 |
30:35 |
33 |
8:46 |
2/0 |
| 4.19 |
31:06 |
31 |
8:19 |
2/0 |
| 4.25 |
31:30 |
24 |
6:31 |
0/1 |
| 4.31 |
31:56 |
26 |
6:54 |
1/0 |
| 4.38 |
32:30 |
34 |
9:06 |
1/0 |
| 4.44 |
33:07 |
37 |
9:48 |
6/0 |
| 4.50 |
33:44 |
36 |
9:43 |
5/3 |
| 4.53 |
34:04 |
20 |
9:45 |
0/4 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:32 |
6:10 |
53.85% |
More |
| 800m |
3:06 |
6:15 |
62.38% |
More |
| 1km |
3:59 |
6:25 |
63.41% |
More |
| Mile |
6:58 |
6:58 |
61.59% |
More |
| 5k |
23:07 |
7:26 |
63.20% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:51 |
6:51 |
62.67 |
| 5km |
22:47 |
7:20 |
64.12 |
| 5M |
37:44 |
7:33 |
63.05 |
| 10km |
47:31 |
7:39 |
62.52 |
| 10M |
1:18:41 |
7:52 |
62.41 |
| Half |
1:44:45 |
8:00 |
61.56 |
| 20M |
2:44:02 |
8:12 |
62.29 |
| Mara |
3:38:24 |
8:20 |
62.38 |
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