Tue 14th Jan 2020 at 1:00pm by CT
Run > Intervals
v windy
-
Time
46:56
-
Miles
5.40
-
Min/mi
8:41
-
Pacing
94%
-
WAVA
65.75
-
Cals
635
-
Asc(m)
92
-
Surface
Trail
Notes & Comments
Eastbrookend CP
Lunchtime interval session. Muddy, very windy, some rain. So windy (storm Brendan) hardly felt like I was moving at times. Legs felt tired and my achilles was a bit sore.
10 mins WU; 6 x 3 mins + 90 secs.
Split Summary
===
1) 1.1m - 10:03(9:06/m) 131cal 6.59/9.83mph
2) 0.34m - 3:02(8:56/m) 38cal 6.72/8.12mph
3) 0.16m - 1:27(8:52/m) 20cal 6.77/8.8mph
4) 0.37m - 3:04(8:14/m) 44cal 7.29/9.58mph
5) 0.19m - 1:41(8:44/m) 23cal 6.87/7.75mph
6) 0.37m - 3:04(8:23/m) 43cal 7.16/8.3mph
7) 0.13m - 1:11(9:13/m) 15cal 6.51/7.76mph
8) 0.36m - 3:03(8:34/m) 42cal 7.01/8.12mph
9) 0.17m - 1:30(8:57/m) 19cal 6.7/8.48mph
10) 0.38m - 3:03(8:09/m) 44cal 7.37/8.29mph
11) 0.16m - 1:25(8:59/m) 19cal 6.68/8.64mph
12) 0.37m - 3:04(8:12/m) 43cal 7.31/8.35mph
13) 1.3m - 11:19(8:42/m) 154cal 6.9/8.58mph
10:03 3:02 1:27 3:04 1:41 3:04 1:11 3:03 1:30 3:03 1:25 3:04 11:19
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.06 |
37 |
37 |
9:59 |
1/0 |
| 0.13 |
1:10 |
33 |
8:48 |
1/0 |
| 0.19 |
1:42 |
32 |
8:29 |
0/0 |
| 0.25 |
2:16 |
34 |
8:58 |
0/1 |
| 0.31 |
2:51 |
35 |
9:19 |
2/1 |
| 0.38 |
3:25 |
34 |
9:12 |
0/0 |
| 0.44 |
3:59 |
34 |
9:02 |
0/1 |
| 0.50 |
4:32 |
33 |
8:44 |
0/0 |
| 0.56 |
5:05 |
34 |
8:56 |
1/1 |
| 0.63 |
5:40 |
35 |
9:17 |
1/0 |
| 0.69 |
6:15 |
34 |
9:08 |
0/3 |
| 0.75 |
6:47 |
33 |
8:42 |
0/1 |
| 0.81 |
7:20 |
33 |
8:52 |
1/0 |
| 0.88 |
7:54 |
34 |
8:59 |
1/0 |
| 0.94 |
8:30 |
36 |
9:33 |
0/2 |
| 1.00 |
9:06 |
36 |
9:42 |
0/0 |
| 1.06 |
9:41 |
35 |
9:14 |
0/1 |
| 1.13 |
10:15 |
34 +2
|
9:04 |
1/0 |
| 1.19 |
10:48 |
33 |
8:45 |
0/0 |
| 1.25 |
11:18 |
31 |
8:09 |
0/2 |
| 1.31 |
11:51 |
33 |
8:47 |
1/1 |
| 1.38 |
12:32 |
41 |
10:56 |
4/0 |
| 1.44 |
13:03 |
30 |
8:07 |
0/2 |
| 1.50 |
13:35 |
32 |
8:35 |
1/1 |
| 1.56 |
14:09 |
34 |
9:05 |
1/1 |
| 1.63 |
14:42 |
33 |
8:48 |
2/0 |
| 1.69 |
15:17 |
35 |
9:24 |
0/1 |
| 1.75 |
15:47 |
30 |
7:56 |
2/1 |
| 1.81 |
16:16 |
29 |
7:38 |
0/2 |
| 1.88 |
16:45 |
29 |
7:49 |
4/0 |
| 1.94 |
17:17 |
32 |
8:29 |
2/1 |
| 2.00 |
17:47 |
31 |
8:12 |
0/2 |
| 2.06 |
18:20 |
32 |
8:38 |
0/1 |
| 2.13 |
18:52 |
32 |
8:31 |
0/0 |
| 2.19 |
19:24 |
33 |
8:42 |
1/0 |
| 2.25 |
19:54 |
29 |
7:50 |
1/1 |
| 2.31 |
20:25 |
31 |
8:21 |
0/2 |
| 2.38 |
20:55 |
30 |
8:00 |
1/1 |
| 2.44 |
21:28 |
33 |
8:45 |
0/1 |
| 2.50 |
22:01 |
33 |
8:51 |
0/1 |
| 2.56 |
22:36 |
35 |
9:25 |
0/0 |
| 2.63 |
23:10 |
34 |
8:57 |
0/1 |
| 2.69 |
23:44 |
34 |
9:05 |
0/1 |
| 2.75 |
24:15 |
31 |
8:15 |
0/0 |
| 2.81 |
24:45 |
30 |
8:03 |
1/0 |
| 2.88 |
25:18 |
33 |
8:44 |
3/0 |
| 2.94 |
25:49 |
31 |
8:14 |
1/1 |
| 3.00 |
26:23 |
35 |
9:12 |
3/1 |
| 3.06 |
26:57 |
33 |
8:52 |
1/2 |
| 3.13 |
27:35 |
38 |
10:12 |
2/0 |
| 3.19 |
28:05 |
30 |
8:01 |
0/3 |
| 3.25 |
28:37 |
32 |
8:28 |
2/1 |
| 3.31 |
29:06 |
29 |
7:50 |
1/2 |
| 3.38 |
29:36 |
30 |
8:04 |
0/1 |
| 3.44 |
30:06 |
30 |
7:57 |
1/1 |
| 3.50 |
30:38 |
32 |
8:30 |
0/1 |
| 3.56 |
31:08 |
30 |
7:59 |
0/0 |
| 3.63 |
31:40 |
32 |
8:31 |
0/1 |
| 3.69 |
32:13 |
33 |
8:54 |
1/1 |
| 3.75 |
32:48 |
35 |
9:16 |
1/0 |
| 3.81 |
33:20 |
32 |
8:38 |
3/1 |
| 3.88 |
33:49 |
29 |
7:44 |
0/2 |
| 3.94 |
34:19 |
30 |
8:04 |
3/1 |
| 4.00 |
34:50 |
31 |
8:09 |
4/3 |
| 4.06 |
35:22 |
32 |
8:25 |
2/0 |
| 4.13 |
35:53 |
32 |
8:26 |
1/1 |
| 4.19 |
36:29 |
35 |
9:26 |
3/2 |
| 4.25 |
37:00 |
31 |
8:16 |
0/3 |
| 4.31 |
37:32 |
33 |
8:41 |
0/0 |
| 4.38 |
38:08 |
36 |
9:39 |
2/2 |
| 4.44 |
38:42 |
33 |
8:49 |
1/0 |
| 4.50 |
39:15 |
34 |
8:58 |
0/0 |
| 4.56 |
39:48 |
33 |
8:43 |
0/1 |
| 4.62 |
40:22 |
35 |
9:14 |
0/0 |
| 4.69 |
40:53 |
30 |
8:07 |
1/1 |
| 4.75 |
41:26 |
33 |
8:50 |
0/0 |
| 4.81 |
41:57 |
31 |
8:15 |
0/0 |
| 4.87 |
42:28 |
31 |
8:19 |
1/1 |
| 4.94 |
43:02 |
33 |
8:55 |
1/1 |
| 5.00 |
43:33 |
31 |
8:19 |
1/0 |
| 5.06 |
44:05 |
32 |
8:30 |
1/0 |
| 5.12 |
44:38 |
34 |
8:59 |
1/1 |
| 5.19 |
45:12 |
33 |
8:55 |
0/1 |
| 5.25 |
45:44 |
32 |
8:34 |
1/0 |
| 5.31 |
46:15 |
31 |
8:19 |
0/1 |
| 5.38 |
46:47 |
32 |
8:32 |
1/0 |
| 5.40 |
46:57 |
10 |
7:44 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:58 |
7:54 |
51.75% |
More |
| 800m |
4:03 |
8:08 |
55.85% |
More |
| 1km |
5:06 |
8:12 |
57.67% |
More |
| Mile |
8:18 |
8:18 |
60.06% |
More |
| 5k |
26:31 |
8:32 |
65.76% |
More |
| 5 miles |
43:21 |
8:40 |
65.74% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:51 |
7:51 |
63.56 |
| 5km |
26:07 |
8:24 |
66.75 |
| 5M |
43:15 |
8:39 |
65.88 |
| 10km |
54:28 |
8:46 |
65.54 |
| 10M |
1:30:11 |
9:01 |
65.32 |
| Half |
2:00:04 |
9:10 |
64.14 |
| 20M |
3:08:02 |
9:24 |
64.58 |
| Mara |
4:10:21 |
9:33 |
64.32 |
Three Things You Saw Today
1 Mud
2 Jay
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