Wed 9th Oct 2019 at 7:00pm by Rodders
Run > Warm Up
-
Time
17:22
-
Miles
2.10
-
Min/mi
8:16
-
Pacing
75%
-
WAVA
55.71
-
Cals
336
-
Surface
Road
Notes & Comments
Warm up before intervals.
Split Summary
===
1) 1m - 8:27(8:27/m) 158cal 7.11/0mph
2) 1m - 8:03(8:03/m) 162cal 7.46/0mph
3) 0.1m - 52(8:48/m) 16cal 6.82/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.06 |
34 |
34 |
9:05 |
0.13 |
1:05 |
31 |
8:15 |
0.19 |
1:37 |
32 |
8:30 |
0.25 |
2:09 |
32 |
8:39 |
0.31 |
2:42 |
33 |
8:42 |
0.38 |
3:14 |
32 |
8:38 |
0.44 |
3:46 |
32 |
8:28 |
0.50 |
4:16 |
30 |
7:57 |
0.56 |
4:46 |
30 |
7:54 |
0.63 |
5:20 |
34 |
9:12 |
0.69 |
5:50 |
30 |
7:55 |
0.75 |
6:19 |
29 |
7:47 |
0.81 |
6:51 |
32 |
8:28 |
0.88 |
7:29 |
38 |
10:11 |
0.94 |
8:20 |
51 +22
|
13:33 |
1.00 |
8:48 |
29 |
7:38 |
1.06 |
9:17 |
29 |
7:36 |
1.13 |
9:47 |
30 |
7:59 |
1.19 |
10:16 |
29 |
7:43 |
1.25 |
10:45 |
29 |
7:48 |
1.31 |
11:16 |
31 |
8:21 |
1.38 |
11:48 |
32 |
8:32 |
1.44 |
13:00 |
1:11 +44
|
19:01 |
1.50 |
13:34 |
35 |
9:18 |
1.56 |
14:04 |
29 |
7:50 |
1.63 |
14:34 |
30 |
8:00 |
1.69 |
15:03 |
29 |
7:46 |
1.75 |
15:34 |
31 |
8:17 |
1.81 |
16:07 |
33 |
8:43 |
1.88 |
16:35 |
28 |
7:30 |
1.94 |
17:05 |
30 |
7:55 |
2.00 |
17:35 |
30 |
8:03 |
2.06 |
18:07 |
32 |
8:40 |
2.10 |
18:27 |
20 |
9:05 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:36 |
43.66% |
More |
800m |
3:54 |
7:51 |
49.63% |
More |
1km |
5:00 |
8:03 |
50.55% |
More |
Mile |
8:03 |
8:03 |
53.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:55 |
7:55 |
54.23 |
5km |
26:18 |
8:28 |
55.55 |
5M |
43:34 |
8:43 |
54.61 |
10km |
54:51 |
8:50 |
54.17 |
10M |
1:30:49 |
9:05 |
54.07 |
Half |
2:00:55 |
9:14 |
53.33 |
20M |
3:09:21 |
9:28 |
53.96 |
Mara |
4:12:06 |
9:37 |
54.04 |
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