Thu 5th Mar 2020 at 12:00pm by Rodders

Run > General

  • Time
    28:45
  • Miles
    4.01
  • Min/mi
    7:10
  • Pacing
    96%
  • WAVA
    66.56
  • Cals
    606
  • Asc(m)
    55
  • Surface
    Road

Notes & Comments

First run since sports massage and felt good. No problem with hamstring with a good fast pace so looking good. Doing a 10 mile race on Saturday but won't be doing usual race pace. Just get around the course and get my medal.

Split Summary
===
1) 1m - 7:26(7:26/m) 154cal 8.06/0mph
2) 1m - 7:07(7:07/m) 149cal 8.44/0mph
3) 1m - 7:06(7:06/m) 151cal 8.45/0mph
4) 1m - 7:00(7:00/m) 150cal 8.57/0mph
5) 0.01m - 6(9:41/m) 2cal 6.19/0mph
7:26 7:07 7:06 7:00 6

Pace

12% 88%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.13 56 56 7:27 0/3
0.25 1:51 56 7:24 0/5
0.38 2:51 59 7:55 6/0
0.50 3:50 59 7:54 3/0
0.63 4:46 56 7:28 2/1
0.75 5:39 53 7:00 0/2
0.88 6:33 54 7:15 4/0
1.00 7:27 54 7:10 1/2
1.13 8:19 52 6:54 1/1
1.25 9:12 53 7:05 2/0
1.38 10:05 53 7:07 0/3
1.50 10:57 52 6:54 0/2
1.63 11:53 56 7:27 4/0
1.75 12:48 55 7:24 1/1
1.88 13:42 54 7:10 1/2
2.00 14:35 53 7:03 0/5
2.13 15:29 54 7:14 5/0
2.25 16:23 54 7:12 2/1
2.38 17:15 53 7:00 1/1
2.50 18:06 51 6:46 0/4
2.63 18:59 53 7:04 2/0
2.75 19:55 55 7:23 4/0
2.88 20:47 53 7:03 0/1
3.00 21:40 52 6:58 1/1
3.13 22:33 54 7:08 2/1
3.25 23:25 52 6:57 0/4
3.38 24:17 51 6:51 2/0
3.50 25:09 52 7:00 1/2
3.63 26:00 51 6:48 0/3
3.75 26:52 51 6:51 0/5
3.88 27:46 55 7:18 5/0
4.00 28:40 53 7:06 3/0
4.01 28:45 5 9:47 0/0

Elevation

Asc 55m, Range 14m, Flat prediction 28:45
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:49 49.06% More
800m 3:25 6:53 57.18% More
1km 4:17 6:53 59.53% More
Mile 6:56 6:56 62.41% More
5k 21:58 7:04 67.06% More

Predictions

Dist Time Per Mile WAVA
1M 6:36 6:36 65.56
5km 21:56 7:04 67.14
5M 36:20 7:16 66.02
10km 45:44 7:22 65.52
10M 1:15:44 7:34 65.41
Half 1:40:50 7:42 64.51
20M 2:37:54 7:54 65.27
Mara 3:30:14 8:01 65.37
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