Sun 17th Nov 2019 at 12:00pm by Cats Whiskers
Run > Intervals
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Time
40:27
-
Miles 3.85
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Min/mi 10:30
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Pacing
73%
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WAVA
49.72
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Asc(m)
24
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Surface
Road
Notes & Comments
Quanea Drove out and back. Intervals: 5 mins run-walk warm-up, 10 x [2 mins run, 1 min walking recovery], run-walk warm-down. Aimed to get all 10 reps under 8.40mm pace. This felt more consistent than last week and pleased to finish strongly.
1. 0.23m 8.37mm
2. 0.24m 8.24mm
3. 0.23m 8.35mm
4. 0.23m 8.31mm
5. 0.24m 8.26mm
6. 0.24m 8.24mm
7. 0.24m 8.20mm
8. 0.24m 8.30mm - had to stop for a few seconds on this one to let a car go past
9. 0.24m 8.11mm
10. 0.24m 8.13mm
Split Summary
===
1) 1m - 10:19(10:19/m)
2) 1m - 10:26(10:26/m)
3) 1m - 10:05(10:05/m)
4) 0.85m - 9:54(11:40/m)
1. 0.23m 8.37mm
2. 0.24m 8.24mm
3. 0.23m 8.35mm
4. 0.23m 8.31mm
5. 0.24m 8.26mm
6. 0.24m 8.24mm
7. 0.24m 8.20mm
8. 0.24m 8.30mm - had to stop for a few seconds on this one to let a car go past
9. 0.24m 8.11mm
10. 0.24m 8.13mm
Split Summary
===
1) 1m - 10:19(10:19/m)
2) 1m - 10:26(10:26/m)
3) 1m - 10:05(10:05/m)
4) 0.85m - 9:54(11:40/m)
10:19 10:26 10:05 9:54
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 58 | 58 | 15:20 | 0/2 |
0.13 | 1:34 | 36 | 9:38 | 0/1 |
0.19 | 2:12 | 38 | 10:11 | 1/0 |
0.25 | 2:51 | 39 | 10:27 | 1/0 |
0.31 | 3:28 | 36 | 9:43 | 0/1 |
0.38 | 4:18 | 51 | 13:35 | 0/1 |
0.44 | 4:55 | 37 | 9:45 | 0/2 |
0.50 | 5:27 | 32 | 8:35 | 0/1 |
0.56 | 6:02 | 35 | 9:13 | 0/0 |
0.63 | 6:35 | 33 | 8:48 | 0/1 |
0.69 | 7:10 | 35 | 9:17 | 0/0 |
0.75 | 8:05 | 55 | 14:41 | 0/0 |
0.81 | 8:36 | 32 | 8:27 | 0/0 |
0.88 | 9:09 | 33 | 8:42 | 0/1 |
0.94 | 9:42 | 33 | 8:50 | 0/0 |
1.00 | 10:18 | 36 | 9:43 | 0/1 |
1.06 | 11:12 | 54 | 14:20 | 0/0 |
1.13 | 11:45 | 33 | 8:48 | 0/0 |
1.19 | 12:18 | 32 | 8:39 | 0/0 |
1.25 | 12:49 | 32 | 8:28 | 0/0 |
1.31 | 13:41 | 52 | 13:49 | 0/0 |
1.38 | 14:23 | 41 | 11:03 | 0/0 |
1.44 | 14:54 | 32 | 8:27 | 0/0 |
1.50 | 15:26 | 32 | 8:29 | 1/0 |
1.56 | 15:59 | 33 | 8:45 | 0/0 |
1.63 | 17:00 | 1:01 | 16:16 | 0/0 |
1.69 | 17:33 | 33 | 8:52 | 0/0 |
1.75 | 18:04 | 31 | 8:20 | 0/0 |
1.81 | 18:37 | 33 | 8:48 | 1/0 |
1.88 | 19:13 | 35 | 9:22 | 0/0 |
1.94 | 20:12 | 1:00 | 15:57 | 0/1 |
2.00 | 20:44 | 32 | 8:29 | 0/0 |
2.06 | 21:17 | 32 | 8:40 | 0/0 |
2.13 | 21:46 | 29 | 7:41 | 0/1 |
2.19 | 22:34 | 48 | 12:53 | 0/0 |
2.25 | 23:22 | 48 | 12:48 | 0/0 |
2.31 | 23:53 | 31 | 8:22 | 1/0 |
2.38 | 24:23 | 30 | 8:04 | 0/0 |
2.44 | 24:56 | 33 | 8:46 | 0/1 |
2.50 | 25:59 | 1:03 | 16:41 | 0/0 |
2.56 | 26:36 | 37 | 9:53 | 0/0 |
2.63 | 27:06 | 30 | 8:03 | 0/1 |
2.69 | 27:37 | 31 | 8:12 | 0/1 |
2.75 | 28:16 | 39 | 10:26 | 0/0 |
2.81 | 29:16 | 1:00 | 15:57 | 0/0 |
2.88 | 29:45 | 30 | 7:53 | 1/0 |
2.94 | 30:17 | 32 | 8:25 | 0/0 |
3.00 | 30:49 | 32 | 8:38 | 0/0 |
3.06 | 31:35 | 46 | 12:17 | 1/0 |
3.13 | 32:22 | 46 | 12:19 | 0/0 |
3.19 | 32:51 | 30 | 7:53 | 0/1 |
3.25 | 33:23 | 32 | 8:34 | 1/0 |
3.31 | 33:53 | 30 | 7:54 | 1/0 |
3.38 | 34:48 | 56 | 14:49 | 0/1 |
3.44 | 35:53 | 1:04 | 17:06 | 1/0 |
3.50 | 36:50 | 58 | 15:26 | 1/0 |
3.56 | 37:34 | 44 | 11:37 | 1/0 |
3.63 | 38:10 | 36 | 9:35 | 1/0 |
3.69 | 38:58 | 48 | 12:44 | 0/1 |
3.75 | 39:32 | 34 | 9:02 | 0/1 |
3.81 | 40:07 | 35 | 9:24 | 2/0 |
3.85 | 40:44 | 37 | 17:21 | 1/0 |
Elevation
Asc 24m,
Range 8m, Flat prediction 40:27
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:03 | 9:03 | 51.03 |
5km | 31:53 | 10:16 | 50.61 |
5M | 54:04 | 10:49 | 48.69 |
10km | 1:08:50 | 11:05 | 47.88 |
10M | 1:56:45 | 11:41 | 46.46 |
Half | 2:37:35 | 12:02 | 44.94 |
20M | 4:12:07 | 12:36 | 44.15 |
Mara | 5:40:16 | 12:59 | 43.30 |
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