Tue 19th Nov 2019 at 6:00pm by knotme
Run > Track Session
-
Time
25:29
-
Miles
3.49
-
Min/mi
7:18
-
Pacing
21%
-
WAVA
65.03
-
Cals
301
-
Asc(m)
35
-
Surface
Road
Notes & Comments
10 min tempo (2700m) + 6 x 400m off 1min
- 76,78,76,76,80,80
mainly 400s with stella + lauren
Split Summary
===
1) 3.49m - 25:29(7:19/m) 301cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
40 |
40 |
5:21 |
2/2 |
0.25 |
1:23 |
43 |
5:46 |
1/1 |
0.38 |
2:07 |
44 |
5:53 |
2/2 |
0.50 |
2:51 |
43 |
5:45 |
1/1 |
0.63 |
3:34 |
44 |
5:48 |
2/2 |
0.75 |
4:19 |
45 |
5:56 |
1/1 |
0.88 |
5:03 |
44 |
5:51 |
2/2 |
1.00 |
5:47 |
44 |
5:53 |
1/1 |
1.13 |
6:31 |
44 |
5:52 |
2/2 |
1.25 |
7:14 |
44 |
5:49 |
1/1 |
1.38 |
8:00 |
45 |
6:03 |
1/2 |
1.50 |
8:45 |
45 |
6:02 |
1/1 |
1.63 |
9:30 |
45 |
6:03 |
1/2 |
1.75 |
11:01 |
1:31 |
12:04 |
1/1 |
1.88 |
13:58 |
2:58 |
23:40 |
1/0 |
2.00 |
15:35 |
1:36 |
12:51 |
1/2 |
2.13 |
16:13 |
38 |
5:03 |
1/1 |
2.25 |
17:46 |
1:34 |
12:31 |
1/2 |
2.38 |
18:28 |
41 |
5:29 |
1/1 |
2.50 |
20:11 |
1:43 |
13:48 |
1/2 |
2.63 |
20:51 |
40 |
5:18 |
1/1 |
2.75 |
22:25 |
1:34 |
12:33 |
1/0 |
2.88 |
23:04 |
39 |
5:16 |
1/1 |
3.00 |
24:45 |
1:41 |
13:27 |
1/1 |
3.13 |
25:26 |
41 |
5:29 |
1/2 |
3.25 |
27:01 |
1:35 |
12:38 |
1/1 |
3.38 |
27:40 |
39 |
5:14 |
2/2 |
3.49 |
28:19 |
39 |
5:48 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:29 |
58.27% |
More |
800m |
2:54 |
5:51 |
64.93% |
More |
1km |
4:33 |
7:19 |
54.23% |
More |
Mile |
7:19 |
7:19 |
57.68% |
More |
5k |
22:43 |
7:19 |
64.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:46 |
6:46 |
62.32 |
5km |
22:32 |
7:15 |
65.38 |
5M |
37:18 |
7:28 |
63.90 |
10km |
46:58 |
7:34 |
63.27 |
10M |
1:17:47 |
7:47 |
63.00 |
Half |
1:43:33 |
7:54 |
61.84 |
20M |
2:42:10 |
8:07 |
62.27 |
Mara |
3:35:54 |
8:14 |
62.05 |
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