Wed 22nd Jan 2020 at 8:00pm by CT
Run > Easy
- cold
-
Time
33:44
-
Miles
3.75
-
Min/mi
9:00
-
Pacing
71%
-
WAVA
62.76
-
Cals
443
-
Surface
Road
Notes & Comments
St Pauls to Bow Rd
Post marathon training workshop. Easy paced run with a pack.
Split Summary
===
1) 3.75m - 33:44(8:59/m) 443cal 6.68/15.31mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
1:40 |
1:40 +23
|
13:18 |
0.25 |
2:48 |
1:08 |
9:04 |
0.38 |
4:02 |
1:14 |
9:52 |
0.50 |
6:23 |
2:21 +1:00
|
18:48 |
0.63 |
7:31 |
1:08 |
9:03 |
0.75 |
8:25 |
55 |
7:17 |
0.88 |
9:33 |
1:08 |
9:01 |
1.00 |
10:37 |
1:04 |
8:35 |
1.13 |
12:08 |
1:31 |
12:08 |
1.25 |
13:08 |
59 |
7:54 |
1.38 |
14:06 |
59 |
7:51 |
1.50 |
15:05 |
59 |
7:51 |
1.63 |
17:08 |
2:03 +53
|
16:23 |
1.75 |
18:13 |
1:04 |
8:35 |
1.88 |
19:18 |
1:05 |
8:40 |
2.00 |
20:28 |
1:10 |
9:21 |
2.13 |
21:36 |
1:09 |
9:09 |
2.25 |
22:39 |
1:03 |
8:23 |
2.38 |
23:48 |
1:09 |
9:08 |
2.50 |
24:54 |
1:06 |
8:50 |
2.63 |
26:01 |
1:07 |
8:54 |
2.75 |
27:11 |
1:10 |
9:21 |
2.88 |
28:18 |
1:07 |
8:59 |
3.00 |
29:22 |
1:03 |
8:28 |
3.13 |
30:28 |
1:06 |
8:48 |
3.25 |
31:36 |
1:08 |
9:04 |
3.38 |
32:41 |
1:05 |
8:42 |
3.50 |
33:48 |
1:08 |
9:00 |
3.63 |
34:53 |
1:05 |
8:39 |
3.75 |
35:59 |
1:06 |
8:47 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
52.61% |
More |
800m |
4:10 |
8:22 |
54.29% |
More |
1km |
5:25 |
8:43 |
54.24% |
More |
Mile |
8:40 |
8:40 |
57.57% |
More |
5k |
27:56 |
8:59 |
62.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:19 |
8:19 |
59.99 |
5km |
27:38 |
8:54 |
63.09 |
5M |
45:46 |
9:09 |
62.25 |
10km |
57:37 |
9:16 |
61.95 |
10M |
1:35:24 |
9:32 |
61.75 |
Half |
2:07:02 |
9:42 |
60.62 |
20M |
3:18:55 |
9:57 |
61.05 |
Mara |
4:24:50 |
10:06 |
60.81 |
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