Mon 15th Jul 2019 at 7:00am by Rosehip
Run > Tempo
-
Time
33:25
-
Miles
3.07
-
Min/mi
10:53
-
Pacing
86%
-
WAVA
50.93
-
Cals
355
-
Asc(m)
17
-
Surface
Road
Notes & Comments
ProJo tempo run (@McMillan pace)
aiming for 2 miles then to keep the effort up until home - however far that was, but cut short by needing to stop naughty Nisha running into the road to chase me.
Had about had enough by then anyway.
Split Summary
===
1) 0.76m - 9:26(12:21/m) 83cal 4.86/6.15mph
2) 1m - 10:22(10:22/m) 119cal 5.78/6.7mph
3) 1m - 10:03(10:03/m) 118cal 5.97/6.89mph
4) 0.13m - 1:18(10:13/m) 15cal 5.87/6.91mph
5) 0.18m - 2:15(12:26/m) 20cal 4.82/6.29mph
9:26 10:22 10:03 1:18 2:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:47 |
1:47 |
14:13 |
1/0 |
0.25 |
3:15 |
1:28 |
11:44 |
1/1 |
0.38 |
4:42 |
1:27 |
11:36 |
1/1 |
0.50 |
6:15 |
1:33 |
12:28 |
1/1 |
0.63 |
7:37 |
1:22 |
10:58 |
1/0 |
0.75 |
9:15 |
1:37 |
12:58 |
0/0 |
0.88 |
10:37 |
1:22 |
10:58 |
1/1 |
1.00 |
11:55 |
1:18 |
10:22 |
0/0 |
1.13 |
13:15 |
1:20 |
10:40 |
2/0 |
1.25 |
14:33 |
1:19 |
10:29 |
0/2 |
1.38 |
15:52 |
1:18 |
10:27 |
0/0 |
1.50 |
17:08 |
1:16 |
10:08 |
1/1 |
1.63 |
18:23 |
1:16 |
10:05 |
1/1 |
1.75 |
19:40 |
1:16 |
10:11 |
1/0 |
1.88 |
20:54 |
1:15 |
9:56 |
1/0 |
2.00 |
22:12 |
1:18 |
10:22 |
2/0 |
2.13 |
23:32 |
1:20 |
10:39 |
0/0 |
2.25 |
24:46 |
1:14 |
9:53 |
0/2 |
2.38 |
25:58 |
1:12 |
9:34 |
0/2 |
2.50 |
27:14 |
1:17 |
10:13 |
1/1 |
2.63 |
28:27 |
1:13 |
9:40 |
0/1 |
2.75 |
29:42 |
1:16 |
10:04 |
1/1 |
2.88 |
30:58 |
1:16 |
10:07 |
1/0 |
3.00 |
32:42 |
1:44 +2
|
13:48 |
1/1 |
3.07 |
33:27 |
45 |
10:25 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:24 |
9:40 |
41.86% |
More |
800m |
4:53 |
9:49 |
45.68% |
More |
1km |
6:09 |
9:53 |
47.26% |
More |
Mile |
10:03 |
10:03 |
49.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:36 |
8:36 |
57.36 |
5km |
33:54 |
10:55 |
50.84 |
5M |
1:00:18 |
12:04 |
46.70 |
10km |
1:18:27 |
12:38 |
44.96 |
10M |
2:19:33 |
13:57 |
41.70 |
Half |
3:13:30 |
14:46 |
39.31 |
20M |
5:22:56 |
16:09 |
37.12 |
Mara |
7:27:46 |
17:05 |
35.50 |
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