Fri 5th Jul 2019 at 7:00am by Rosehip

Run > Intervals

  • Good
  • warm
  • 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
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

Pace

27% 8% 8% 20% 37%

Splits

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

Heart

137/162max
  • Show Beats/Mile

Elevation

Asc 20m, Range 6m, Flat prediction 44:52
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:16 9:08 44.31% More
800m 5:14 10:32 42.60% More
1km 7:07 11:27 40.81% More
Mile 11:15 11:15 43.87% More
5k 37:49 12:10 45.58% More

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

Bespoke Fields

stride length
cadence
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