Fri 5th Jul 2019 at 7:00am by Rosehip
Run > Intervals
- Good
- warm
- Follow User
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Time
44:52
-
Miles 3.88
-
Min/mi 11:34
-
Pacing
66%
-
WAVA
48.23
-
Cals
423
-
Asc(m)
20
-
Surface
Mixed
Notes & Comments
1 comments
6 x 600m
plan said 8x, thought I'd manage 7 - ran out of road and time.
300m recoveries too long when walked, cut some short and cought breath standing in shade.
Uneven pacing partly down to different surfaces underfoot/obstacles but also because I'm rubbish at pacing. was aiming for 9.30s
Same obstacles as last week's intervals - with added tractor in the ditch entertainment.
Split Summary
===
1) 0.61m - 7:15(11:57/m) 70cal 5.02/6.42mph
2) 0.15m - 2:35(16:47/m) 13cal 3.57/6.45mph
3) 0.37m - 3:30(9:24/m) 43cal 6.38/7.3mph
4) 0.1m - 1:46(17:48/m) 9cal 3.37/6.23mph
5) 0.37m - 3:24(9:08/m) 42cal 6.57/7.45mph
6) 0.19m - 3:09(16:56/m) 17cal 3.54/6.86mph
7) 0.37m - 3:34(9:34/m) 44cal 6.27/8.4mph
8) 0.19m - 2:57(15:49/m) 16cal 3.79/6.69mph
9) 0.37m - 3:38(9:46/m) 43cal 6.15/6.87mph
10) 0.09m - 1:26(16:02/m) 9cal 3.74/6.75mph
11) 0.37m - 3:38(9:44/m) 43cal 6.16/7.31mph
12) 0.11m - 1:56(17:24/m) 11cal 3.45/7.15mph
13) 0.37m - 3:30(9:24/m) 42cal 6.38/7.36mph
14) 0.19m - 2:21(12:37/m) 19cal 4.75/6.83mph
15) 0.02m - 11(10:13/m) 2cal 5.87/6.33mph
plan said 8x, thought I'd manage 7 - ran out of road and time.
300m recoveries too long when walked, cut some short and cought breath standing in shade.
Uneven pacing partly down to different surfaces underfoot/obstacles but also because I'm rubbish at pacing. was aiming for 9.30s
Same obstacles as last week's intervals - with added tractor in the ditch entertainment.
Split Summary
===
1) 0.61m - 7:15(11:57/m) 70cal 5.02/6.42mph
2) 0.15m - 2:35(16:47/m) 13cal 3.57/6.45mph
3) 0.37m - 3:30(9:24/m) 43cal 6.38/7.3mph
4) 0.1m - 1:46(17:48/m) 9cal 3.37/6.23mph
5) 0.37m - 3:24(9:08/m) 42cal 6.57/7.45mph
6) 0.19m - 3:09(16:56/m) 17cal 3.54/6.86mph
7) 0.37m - 3:34(9:34/m) 44cal 6.27/8.4mph
8) 0.19m - 2:57(15:49/m) 16cal 3.79/6.69mph
9) 0.37m - 3:38(9:46/m) 43cal 6.15/6.87mph
10) 0.09m - 1:26(16:02/m) 9cal 3.74/6.75mph
11) 0.37m - 3:38(9:44/m) 43cal 6.16/7.31mph
12) 0.11m - 1:56(17:24/m) 11cal 3.45/7.15mph
13) 0.37m - 3:30(9:24/m) 42cal 6.38/7.36mph
14) 0.19m - 2:21(12:37/m) 19cal 4.75/6.83mph
15) 0.02m - 11(10:13/m) 2cal 5.87/6.33mph
7:15 2:35 3:30 1:46 3:24 3:09 3:34 2:57 3:38 1:26 3:38 1:56 3:30 2:21 11
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 1:06 | 1:06 +8 | 17:35 | 0/0 |
0.13 | 1:49 | 43 | 11:27 | 0/0 |
0.19 | 2:37 | 48 | 12:48 | 0/0 |
0.25 | 3:20 | 43 | 11:24 | 1/0 |
0.31 | 4:03 | 44 | 11:40 | 1/0 |
0.38 | 4:47 | 44 | 11:44 | 0/1 |
0.44 | 5:30 | 42 | 11:20 | 0/1 |
0.50 | 6:13 | 43 | 11:29 | 0/0 |
0.56 | 6:55 | 42 | 11:14 | 0/0 |
0.63 | 7:41 | 46 | 12:13 | 1/0 |
0.69 | 8:46 | 1:05 | 17:27 | 1/0 |
0.75 | 9:51 | 1:04 | 17:11 | 0/0 |
0.81 | 10:26 | 36 | 9:30 | 0/0 |
0.88 | 11:03 | 36 | 9:44 | 0/1 |
0.94 | 11:37 | 34 | 9:00 | 0/0 |
1.00 | 12:13 | 36 | 9:43 | 1/0 |
1.06 | 12:49 | 36 | 9:32 | 0/0 |
1.13 | 13:24 | 35 | 9:15 | 1/0 |
1.19 | 14:27 | 1:03 | 16:49 | 0/0 |
1.25 | 16:14 | 1:47 +52 | 28:36 | 0/0 |
1.31 | 16:47 | 34 | 8:57 | 0/1 |
1.38 | 17:21 | 34 | 9:05 | 1/0 |
1.44 | 17:57 | 36 | 9:31 | 0/1 |
1.50 | 18:33 | 35 | 9:27 | 0/0 |
1.56 | 19:08 | 36 | 9:30 | 0/0 |
1.63 | 19:46 | 37 | 10:00 | 1/0 |
1.69 | 20:48 | 1:03 | 16:41 | 1/0 |
1.75 | 21:57 | 1:09 | 18:28 | 0/0 |
1.81 | 22:51 | 53 | 14:14 | 1/0 |
1.88 | 23:26 | 35 | 9:28 | 0/1 |
1.94 | 24:04 | 37 | 9:58 | 0/0 |
2.00 | 24:39 | 35 | 9:24 | 0/0 |
2.06 | 25:15 | 36 | 9:31 | 0/0 |
2.13 | 25:51 | 37 | 9:47 | 1/0 |
2.19 | 26:35 | 43 | 11:34 | 0/1 |
2.25 | 27:36 | 1:01 | 16:23 | 0/0 |
2.31 | 29:09 | 1:33 +35 | 24:50 | 0/1 |
2.38 | 30:00 | 51 | 13:31 | 0/0 |
2.44 | 30:37 | 37 | 9:46 | 1/0 |
2.50 | 31:13 | 37 | 9:51 | 0/0 |
2.56 | 31:50 | 37 | 9:45 | 1/0 |
2.63 | 32:25 | 35 | 9:25 | 1/0 |
2.69 | 33:04 | 38 | 10:12 | 1/0 |
2.75 | 33:49 | 45 | 12:00 | 0/0 |
2.81 | 35:40 | 1:52 +51 | 29:50 | 0/0 |
2.88 | 36:16 | 36 | 9:30 | 0/0 |
2.94 | 36:51 | 35 | 9:13 | 0/1 |
3.00 | 37:30 | 39 | 10:21 | 0/1 |
3.06 | 38:07 | 37 | 9:57 | 0/0 |
3.13 | 38:45 | 38 | 10:08 | 0/1 |
3.19 | 39:22 | 37 | 9:51 | 0/0 |
3.25 | 40:28 | 1:06 | 17:43 | 0/1 |
3.31 | 41:57 | 1:29 +31 | 23:39 | 0/0 |
3.38 | 42:32 | 35 | 9:21 | 1/0 |
3.44 | 43:08 | 36 | 9:30 | 0/0 |
3.50 | 43:44 | 36 | 9:41 | 0/0 |
3.56 | 44:20 | 36 | 9:35 | 0/1 |
3.63 | 44:53 | 33 | 8:47 | 0/2 |
3.69 | 45:33 | 40 | 10:41 | 1/1 |
3.75 | 46:34 | 1:01 | 16:17 | 1/0 |
3.81 | 47:13 | 39 | 10:27 | 1/0 |
3.87 | 47:52 | 39 | 10:22 | 0/0 |
Elevation
Asc 20m,
Range 6m, Flat prediction 44:52
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:42 | 8:42 | 56.70 |
5km | 34:17 | 11:02 | 50.28 |
5M | 1:00:59 | 12:12 | 46.17 |
10km | 1:19:20 | 12:46 | 44.46 |
10M | 2:21:08 | 14:07 | 41.23 |
Half | 3:15:41 | 14:56 | 38.87 |
20M | 5:26:34 | 16:20 | 36.71 |
Mara | 7:32:49 | 17:17 | 35.10 |
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