Tue 12th Nov 2019 at 4:00pm by knotme
Run > Intervals
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Time
37:30
-
Miles 4.42
-
Min/mi 8:29
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Pacing
62%
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WAVA
56.06
-
Cals
372
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Asc(m)
82
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Surface
Road
Notes & Comments
3 x 6 mins in BP off 2 mins, 6 x 1min hills
felt ok, but not working that hard, ankle still sore and feels odd, slippy underfoot
Split Summary
===
1) 4.42m - 37:30(8:30/m) 372cal
felt ok, but not working that hard, ankle still sore and feels odd, slippy underfoot
Split Summary
===
1) 4.42m - 37:30(8:30/m) 372cal
37:30
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 37 | 37 | 9:51 | 1/0 |
0.13 | 1:09 | 32 | 8:26 | 0/0 |
0.19 | 1:33 | 25 | 6:35 | 3/0 |
0.25 | 2:10 | 36 | 9:40 | 1/0 |
0.31 | 2:38 | 28 | 7:29 | 0/1 |
0.38 | 2:58 | 20 | 5:20 | 1/0 |
0.44 | 3:26 | 28 | 7:31 | 0/2 |
0.50 | 3:49 | 23 | 6:16 | 0/5 |
0.56 | 4:13 | 24 | 6:20 | 0/2 |
0.63 | 4:37 | 24 | 6:30 | 1/0 |
0.69 | 5:03 | 26 | 6:55 | 0/0 |
0.75 | 5:30 | 27 | 7:07 | 0/3 |
0.81 | 5:56 | 26 | 6:53 | 2/0 |
0.88 | 6:52 | 56 | 14:55 | 1/0 |
0.94 | 8:04 | 1:12 | 19:08 | 1/0 |
1.00 | 8:29 | 26 | 6:50 | 0/1 |
1.06 | 8:53 | 24 | 6:22 | 2/0 |
1.13 | 9:21 | 28 | 7:27 | 0/0 |
1.19 | 9:51 | 30 | 7:59 | 1/1 |
1.25 | 10:16 | 25 | 6:37 | 1/0 |
1.31 | 10:50 | 34 | 9:03 | 1/1 |
1.38 | 11:22 | 32 | 8:39 | 3/0 |
1.44 | 11:48 | 26 | 6:53 | 1/1 |
1.50 | 12:13 | 25 | 6:40 | 1/0 |
1.56 | 12:36 | 23 | 6:14 | 0/2 |
1.63 | 13:04 | 27 | 7:15 | 0/0 |
1.69 | 13:32 | 29 | 7:39 | 0/2 |
1.75 | 13:59 | 27 | 7:12 | 0/2 |
1.81 | 14:55 | 56 | 14:58 | 4/1 |
1.88 | 16:04 | 1:09 | 18:18 | 0/1 |
1.94 | 16:33 | 29 | 7:47 | 0/0 |
2.00 | 16:56 | 23 | 6:09 | 0/1 |
2.06 | 17:23 | 27 | 7:09 | 1/0 |
2.13 | 17:56 | 33 | 8:50 | 1/1 |
2.19 | 18:19 | 23 | 6:08 | 3/1 |
2.25 | 18:54 | 35 | 9:16 | 5/0 |
2.31 | 19:17 | 23 | 6:12 | 0/1 |
2.38 | 19:42 | 25 | 6:38 | 0/3 |
2.44 | 20:10 | 28 | 7:22 | 0/1 |
2.50 | 20:36 | 26 | 6:54 | 4/0 |
2.56 | 21:02 | 26 | 7:03 | 0/1 |
2.63 | 21:24 | 22 | 5:47 | 1/0 |
2.69 | 21:48 | 25 | 6:33 | 0/0 |
2.75 | 22:15 | 26 | 7:02 | 0/3 |
2.81 | 24:02 | 1:47 | 28:33 | 0/1 |
2.88 | 24:29 | 28 | 7:20 | 0/2 |
2.94 | 24:54 | 25 | 6:40 | 1/1 |
3.00 | 25:32 | 38 | 10:11 | 2/0 |
3.06 | 26:03 | 30 | 8:01 | 2/0 |
3.13 | 26:42 | 40 | 10:37 | 1/3 |
3.19 | 27:09 | 27 | 7:13 | 1/0 |
3.25 | 27:32 | 22 | 5:57 | 0/1 |
3.31 | 28:06 | 35 | 9:13 | 4/0 |
3.38 | 28:38 | 32 | 8:29 | 1/0 |
3.44 | 29:16 | 38 | 10:08 | 0/3 |
3.50 | 29:43 | 27 | 7:09 | 0/1 |
3.56 | 30:08 | 25 | 6:40 | 2/1 |
3.63 | 30:47 | 39 | 10:31 | 2/0 |
3.69 | 31:16 | 29 | 7:39 | 0/0 |
3.75 | 31:52 | 36 | 9:39 | 0/4 |
3.81 | 32:16 | 23 | 6:13 | 1/0 |
3.88 | 33:01 | 45 | 12:05 | 3/0 |
3.94 | 33:34 | 33 | 8:49 | 0/1 |
4.00 | 34:10 | 36 | 9:43 | 0/3 |
4.06 | 34:31 | 21 | 5:34 | 1/0 |
4.13 | 34:57 | 25 | 6:44 | 3/0 |
4.19 | 35:41 | 44 | 11:49 | 0/1 |
4.25 | 36:08 | 27 | 7:11 | 0/0 |
4.31 | 36:49 | 41 | 10:56 | 0/3 |
4.38 | 37:10 | 21 | 5:31 | 3/0 |
4.42 | 37:29 | 19 | 7:56 | 0/0 |
Elevation
Asc 82m,
Range 12m, Flat prediction 37:30
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:46 | 7:46 | 54.29 |
5km | 25:48 | 8:18 | 57.11 |
5M | 42:44 | 8:33 | 55.77 |
10km | 53:48 | 8:39 | 55.24 |
10M | 1:29:06 | 8:55 | 54.99 |
Half | 1:58:38 | 9:03 | 53.98 |
20M | 3:05:46 | 9:17 | 54.36 |
Mara | 4:07:20 | 9:26 | 54.16 |
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