Wed 2nd Oct 2019 at 8:00pm by Rodders
Run > Intervals
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Time
34:03
-
Miles 4.82
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Min/mi 7:04
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Pacing
81%
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WAVA
67.36
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Cals
779
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Asc(m)
50
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Surface
Road
Notes & Comments
2 sets of 2min, 2min, 3min, 2min, 1min with half recoveries and 2min between sets.
Split Summary
===
1) 0.34m - 2:02(6:02/m) 53cal 9.94/0mph
2) 0.11m - 1:01(9:09/m) 17cal 6.56/0mph
3) 0.33m - 2:00(6:01/m) 53cal 9.99/0mph
4) 0.11m - 59(8:51/m) 17cal 6.78/0mph
5) 0.49m - 3:02(6:10/m) 77cal 9.74/0mph
6) 0.16m - 1:30(9:30/m) 27cal 6.32/0mph
7) 0.34m - 2:02(6:00/m) 54cal 9.99/0mph
8) 0.1m - 59(9:28/m) 17cal 6.34/0mph
9) 0.17m - 1:01(5:51/m) 27cal 10.24/0mph
10) 0.21m - 2:03(9:46/m) 38cal 6.14/0mph
11) 0.34m - 2:01(6:01/m) 53cal 9.98/0mph
12) 0.12m - 1:01(8:32/m) 20cal 7.04/0mph
13) 0.32m - 2:00(6:11/m) 52cal 9.7/0mph
14) 0.11m - 1:02(9:36/m) 17cal 6.25/0mph
15) 0.48m - 3:01(6:14/m) 78cal 9.63/0mph
16) 0.15m - 1:30(9:43/m) 25cal 6.18/0mph
17) 0.34m - 2:02(5:59/m) 54cal 10.01/0mph
18) 0.12m - 1:01(8:51/m) 21cal 6.78/0mph
19) 0.17m - 1:00(5:59/m) 27cal 10.03/0mph
20) 0.31m - 2:46(8:56/m) 52cal 6.71/0mph
Split Summary
===
1) 0.34m - 2:02(6:02/m) 53cal 9.94/0mph
2) 0.11m - 1:01(9:09/m) 17cal 6.56/0mph
3) 0.33m - 2:00(6:01/m) 53cal 9.99/0mph
4) 0.11m - 59(8:51/m) 17cal 6.78/0mph
5) 0.49m - 3:02(6:10/m) 77cal 9.74/0mph
6) 0.16m - 1:30(9:30/m) 27cal 6.32/0mph
7) 0.34m - 2:02(6:00/m) 54cal 9.99/0mph
8) 0.1m - 59(9:28/m) 17cal 6.34/0mph
9) 0.17m - 1:01(5:51/m) 27cal 10.24/0mph
10) 0.21m - 2:03(9:46/m) 38cal 6.14/0mph
11) 0.34m - 2:01(6:01/m) 53cal 9.98/0mph
12) 0.12m - 1:01(8:32/m) 20cal 7.04/0mph
13) 0.32m - 2:00(6:11/m) 52cal 9.7/0mph
14) 0.11m - 1:02(9:36/m) 17cal 6.25/0mph
15) 0.48m - 3:01(6:14/m) 78cal 9.63/0mph
16) 0.15m - 1:30(9:43/m) 25cal 6.18/0mph
17) 0.34m - 2:02(5:59/m) 54cal 10.01/0mph
18) 0.12m - 1:01(8:51/m) 21cal 6.78/0mph
19) 0.17m - 1:00(5:59/m) 27cal 10.03/0mph
20) 0.31m - 2:46(8:56/m) 52cal 6.71/0mph
2:02 1:01 2:00 59 3:02 1:30 2:02 59 1:01 2:03 2:01 1:01 2:00 1:02 3:01 1:30 2:02 1:01 1:00 2:46
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 21 | 21 | 5:30 | 0/2 |
0.13 | 42 | 21 | 5:42 | 0/0 |
0.19 | 1:05 | 23 | 6:05 | 1/0 |
0.25 | 1:30 | 26 | 6:51 | 0/0 |
0.31 | 1:53 | 22 | 5:55 | 0/0 |
0.38 | 2:24 | 31 | 8:22 | 1/0 |
0.44 | 2:55 | 31 | 8:18 | 0/0 |
0.50 | 3:19 | 23 | 6:15 | 0/0 |
0.56 | 3:41 | 22 | 5:52 | 0/1 |
0.63 | 4:04 | 23 | 6:14 | 1/0 |
0.69 | 4:29 | 25 | 6:42 | 2/0 |
0.75 | 4:51 | 22 | 5:47 | 0/2 |
0.81 | 5:22 | 31 | 8:17 | 0/0 |
0.88 | 5:53 | 31 | 8:16 | 3/0 |
0.94 | 6:17 | 24 | 6:25 | 0/2 |
1.00 | 6:38 | 21 | 5:40 | 0/1 |
1.06 | 7:01 | 23 | 6:02 | 1/0 |
1.13 | 7:26 | 25 | 6:39 | 0/0 |
1.19 | 7:47 | 21 | 5:34 | 0/0 |
1.25 | 8:08 | 22 | 5:47 | 0/1 |
1.31 | 8:33 | 24 | 6:28 | 1/0 |
1.38 | 8:58 | 26 | 6:49 | 1/0 |
1.44 | 9:32 | 34 | 9:06 | 0/1 |
1.50 | 10:06 | 34 | 8:57 | 2/1 |
1.56 | 10:38 | 32 | 8:37 | 1/0 |
1.63 | 11:00 | 22 | 5:53 | 0/3 |
1.69 | 11:22 | 22 | 5:49 | 0/0 |
1.75 | 11:46 | 24 | 6:26 | 1/0 |
1.81 | 12:10 | 24 | 6:28 | 0/0 |
1.88 | 12:33 | 22 | 5:56 | 0/0 |
1.94 | 13:07 | 34 | 9:07 | 1/0 |
2.00 | 13:38 | 31 | 8:13 | 0/0 |
2.06 | 13:59 | 22 | 5:45 | 0/0 |
2.13 | 14:22 | 23 | 6:02 | 0/0 |
2.19 | 14:55 | 33 | 8:44 | 3/0 |
2.25 | 15:30 | 35 | 9:21 | 0/0 |
2.31 | 16:04 | 34 | 9:05 | 2/2 |
2.38 | 16:38 | 35 | 9:16 | 0/0 |
2.44 | 17:01 | 22 | 5:53 | 0/3 |
2.50 | 17:22 | 22 | 5:44 | 0/0 |
2.56 | 17:46 | 24 | 6:20 | 1/0 |
2.63 | 18:10 | 24 | 6:27 | 0/0 |
2.69 | 18:33 | 23 | 6:07 | 0/0 |
2.75 | 19:04 | 32 | 8:26 | 0/0 |
2.81 | 19:35 | 31 | 8:08 | 0/0 |
2.88 | 19:57 | 22 | 5:51 | 0/0 |
2.94 | 20:19 | 22 | 5:47 | 0/0 |
3.00 | 20:44 | 25 | 6:44 | 2/0 |
3.06 | 21:09 | 25 | 6:45 | 1/0 |
3.13 | 21:32 | 22 | 5:59 | 0/2 |
3.19 | 22:05 | 34 | 8:58 | 1/0 |
3.25 | 22:41 | 35 | 9:26 | 2/0 |
3.31 | 23:01 | 21 | 5:30 | 0/2 |
3.38 | 23:23 | 22 | 5:47 | 0/1 |
3.44 | 23:47 | 24 | 6:29 | 1/0 |
3.50 | 24:12 | 25 | 6:41 | 0/0 |
3.56 | 24:34 | 22 | 5:53 | 0/0 |
3.63 | 24:57 | 22 | 5:55 | 0/1 |
3.69 | 25:22 | 25 | 6:46 | 1/0 |
3.75 | 25:55 | 33 | 8:54 | 2/0 |
3.81 | 26:30 | 35 | 9:13 | 0/1 |
3.88 | 27:03 | 33 | 8:44 | 2/0 |
3.94 | 27:27 | 25 | 6:35 | 0/1 |
4.00 | 27:48 | 21 | 5:32 | 0/1 |
4.06 | 28:12 | 24 | 6:16 | 1/0 |
4.13 | 28:36 | 24 | 6:31 | 0/0 |
4.19 | 28:59 | 23 | 6:02 | 0/1 |
4.25 | 29:27 | 28 | 7:28 | 0/1 |
4.31 | 29:59 | 32 | 8:36 | 0/0 |
4.38 | 30:26 | 27 | 7:14 | 2/2 |
4.44 | 30:47 | 21 | 5:38 | 0/1 |
4.50 | 31:10 | 23 | 6:14 | 1/0 |
4.56 | 31:42 | 31 | 8:20 | 0/0 |
4.62 | 32:12 | 31 | 8:10 | 0/1 |
4.69 | 32:44 | 32 | 8:31 | 1/0 |
4.75 | 33:18 | 34 | 8:58 | 2/0 |
4.81 | 33:55 | 37 | 9:59 | 0/0 |
4.82 | 34:03 | 8 | 13:14 | 0/0 |
Elevation
Asc 50m,
Range 4m, Flat prediction 34:03
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:26 | 6:26 | 66.73 |
5km | 21:23 | 6:53 | 68.32 |
5M | 35:24 | 7:05 | 67.21 |
10km | 44:34 | 7:10 | 66.66 |
10M | 1:13:48 | 7:23 | 66.54 |
Half | 1:38:16 | 7:30 | 65.62 |
20M | 2:33:53 | 7:42 | 66.40 |
Mara | 3:24:52 | 7:49 | 66.50 |
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