Wed 20th May 2020 at 11:00am by Rodders
Run > Intervals
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Time
36:03
-
Miles 5.16
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Min/mi 6:59
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Pacing
88%
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WAVA
68.70
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Cals
772
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Asc(m)
39
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Surface
Grass
Notes & Comments
10 x 2min with 90sec recoveries. Did first 5 clockwise and then 5 anti-clockwise. The anti-clockwise were slightly slower because of a slight uphill and against the breeze
Split Summary
===
1) 0.34m - 2:01(6:02/m) 49cal 9.96/0mph
2) 0.2m - 1:31(7:40/m) 32cal 7.82/0mph
3) 0.33m - 2:02(6:05/m) 48cal 9.85/0mph
4) 0.2m - 1:31(7:35/m) 32cal 7.91/0mph
5) 0.33m - 2:01(6:03/m) 47cal 9.92/0mph
6) 0.2m - 1:30(7:39/m) 31cal 7.85/0mph
7) 0.34m - 2:01(6:00/m) 47cal 10/0mph
8) 0.19m - 1:30(7:50/m) 31cal 7.65/0mph
9) 0.33m - 2:01(6:09/m) 46cal 9.75/0mph
10) 0.18m - 1:31(8:21/m) 28cal 7.18/0mph
11) 0.3m - 2:00(6:34/m) 44cal 9.14/0mph
12) 0.18m - 1:29(8:09/m) 29cal 7.37/0mph
13) 0.3m - 2:00(6:38/m) 44cal 9.04/0mph
14) 0.18m - 1:32(8:24/m) 29cal 7.15/0mph
15) 0.3m - 2:01(6:43/m) 44cal 8.93/0mph
16) 0.18m - 1:31(8:28/m) 28cal 7.08/0mph
17) 0.31m - 2:01(6:35/m) 44cal 9.11/0mph
18) 0.18m - 1:30(8:16/m) 28cal 7.26/0mph
19) 0.31m - 2:01(6:31/m) 45cal 9.2/0mph
20) 0.29m - 2:21(8:15/m) 46cal 7.27/0mph
Split Summary
===
1) 0.34m - 2:01(6:02/m) 49cal 9.96/0mph
2) 0.2m - 1:31(7:40/m) 32cal 7.82/0mph
3) 0.33m - 2:02(6:05/m) 48cal 9.85/0mph
4) 0.2m - 1:31(7:35/m) 32cal 7.91/0mph
5) 0.33m - 2:01(6:03/m) 47cal 9.92/0mph
6) 0.2m - 1:30(7:39/m) 31cal 7.85/0mph
7) 0.34m - 2:01(6:00/m) 47cal 10/0mph
8) 0.19m - 1:30(7:50/m) 31cal 7.65/0mph
9) 0.33m - 2:01(6:09/m) 46cal 9.75/0mph
10) 0.18m - 1:31(8:21/m) 28cal 7.18/0mph
11) 0.3m - 2:00(6:34/m) 44cal 9.14/0mph
12) 0.18m - 1:29(8:09/m) 29cal 7.37/0mph
13) 0.3m - 2:00(6:38/m) 44cal 9.04/0mph
14) 0.18m - 1:32(8:24/m) 29cal 7.15/0mph
15) 0.3m - 2:01(6:43/m) 44cal 8.93/0mph
16) 0.18m - 1:31(8:28/m) 28cal 7.08/0mph
17) 0.31m - 2:01(6:35/m) 44cal 9.11/0mph
18) 0.18m - 1:30(8:16/m) 28cal 7.26/0mph
19) 0.31m - 2:01(6:31/m) 45cal 9.2/0mph
20) 0.29m - 2:21(8:15/m) 46cal 7.27/0mph
2:01 1:31 2:02 1:31 2:01 1:30 2:01 1:30 2:01 1:31 2:00 1:29 2:00 1:32 2:01 1:31 2:01 1:30 2:01 2:21
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.06 | 23 | 23 | 6:01 | 0/1 |
0.13 | 45 | 22 | 5:53 | 0/0 |
0.19 | 1:08 | 23 | 6:09 | 0/0 |
0.25 | 1:30 | 23 | 6:03 | 1/0 |
0.31 | 1:52 | 22 | 5:47 | 0/1 |
0.38 | 2:20 | 28 | 7:32 | 1/0 |
0.44 | 2:49 | 29 | 7:38 | 0/1 |
0.50 | 3:18 | 29 | 7:41 | 0/0 |
0.56 | 3:42 | 24 | 6:26 | 0/0 |
0.63 | 4:05 | 23 | 6:05 | 1/0 |
0.69 | 4:28 | 23 | 6:13 | 1/1 |
0.75 | 4:50 | 22 | 5:51 | 0/0 |
0.81 | 5:13 | 23 | 6:08 | 0/0 |
0.88 | 5:37 | 25 | 6:32 | 0/1 |
0.94 | 6:07 | 29 | 7:49 | 1/0 |
1.00 | 6:35 | 28 | 7:28 | 0/0 |
1.06 | 7:02 | 27 | 7:15 | 1/0 |
1.13 | 7:25 | 23 | 6:12 | 0/1 |
1.19 | 7:47 | 22 | 5:54 | 0/0 |
1.25 | 8:10 | 22 | 5:55 | 0/0 |
1.31 | 8:33 | 23 | 6:12 | 1/0 |
1.38 | 8:56 | 23 | 6:13 | 1/1 |
1.44 | 9:24 | 27 | 7:19 | 0/1 |
1.50 | 9:52 | 29 | 7:39 | 0/0 |
1.56 | 10:20 | 28 | 7:27 | 0/1 |
1.63 | 10:45 | 24 | 6:31 | 1/0 |
1.69 | 11:06 | 22 | 5:51 | 0/0 |
1.75 | 11:29 | 22 | 5:55 | 1/0 |
1.81 | 11:52 | 24 | 6:18 | 0/1 |
1.88 | 12:15 | 23 | 6:07 | 0/0 |
1.94 | 12:38 | 23 | 6:09 | 0/0 |
2.00 | 13:10 | 32 | 8:28 | 1/0 |
2.06 | 13:39 | 29 | 7:47 | 1/0 |
2.13 | 14:05 | 26 | 7:01 | 0/0 |
2.19 | 14:29 | 24 | 6:17 | 1/0 |
2.25 | 14:53 | 24 | 6:16 | 0/1 |
2.31 | 15:16 | 23 | 6:07 | 0/0 |
2.38 | 15:39 | 24 | 6:16 | 0/0 |
2.44 | 16:02 | 23 | 6:07 | 1/0 |
2.50 | 16:34 | 32 | 8:25 | 1/1 |
2.56 | 17:04 | 31 | 8:09 | 0/1 |
2.63 | 17:34 | 30 | 8:00 | 0/0 |
2.69 | 17:56 | 22 | 5:53 | 0/1 |
2.75 | 18:22 | 26 | 6:53 | 0/1 |
2.81 | 18:48 | 26 | 6:54 | 0/0 |
2.88 | 19:12 | 24 | 6:28 | 0/0 |
2.94 | 19:38 | 25 | 6:48 | 1/0 |
3.00 | 20:10 | 33 | 8:41 | 0/1 |
3.06 | 20:42 | 32 | 8:34 | 1/0 |
3.13 | 21:09 | 27 | 7:10 | 1/0 |
3.19 | 21:33 | 24 | 6:28 | 0/1 |
3.25 | 21:59 | 25 | 6:48 | 0/0 |
3.31 | 22:23 | 24 | 6:22 | 0/0 |
3.38 | 22:48 | 25 | 6:45 | 0/1 |
3.44 | 23:17 | 29 | 7:46 | 0/0 |
3.50 | 23:49 | 32 | 8:27 | 0/0 |
3.56 | 24:20 | 31 | 8:13 | 1/0 |
3.63 | 24:47 | 27 | 7:14 | 0/1 |
3.69 | 25:13 | 26 | 6:52 | 1/0 |
3.75 | 25:37 | 24 | 6:30 | 1/0 |
3.81 | 26:02 | 25 | 6:35 | 0/1 |
3.88 | 26:28 | 27 | 7:06 | 0/0 |
3.94 | 26:59 | 30 | 8:07 | 0/1 |
4.00 | 27:31 | 32 | 8:27 | 0/1 |
4.06 | 28:02 | 31 | 8:19 | 0/0 |
4.13 | 28:27 | 25 | 6:38 | 0/0 |
4.19 | 28:51 | 24 | 6:27 | 1/0 |
4.25 | 29:16 | 26 | 6:48 | 0/1 |
4.31 | 29:42 | 26 | 6:57 | 1/0 |
4.38 | 30:07 | 24 | 6:28 | 1/0 |
4.44 | 30:38 | 31 | 8:20 | 0/1 |
4.50 | 31:10 | 32 | 8:30 | 0/0 |
4.56 | 31:39 | 29 | 7:49 | 0/1 |
4.62 | 32:03 | 24 | 6:23 | 1/1 |
4.69 | 32:28 | 25 | 6:36 | 0/0 |
4.75 | 32:53 | 25 | 6:40 | 0/0 |
4.81 | 33:17 | 24 | 6:25 | 1/0 |
4.87 | 33:41 | 24 | 6:30 | 0/1 |
4.94 | 34:15 | 34 | 9:02 | 1/0 |
5.00 | 34:44 | 29 | 7:39 | 1/1 |
5.06 | 35:14 | 30 | 8:08 | 0/1 |
5.12 | 35:44 | 30 | 7:58 | 0/0 |
5.16 | 36:03 | 19 | 9:00 | 0/0 |
Elevation
Asc 39m,
Range 1m, Flat prediction 36:03
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:20 | 6:20 | 68.32 |
5km | 21:03 | 6:47 | 69.96 |
5M | 34:52 | 6:58 | 68.80 |
10km | 43:54 | 7:04 | 68.25 |
10M | 1:12:42 | 7:16 | 68.14 |
Half | 1:36:47 | 7:23 | 67.20 |
20M | 2:31:34 | 7:35 | 68.00 |
Mara | 3:21:47 | 7:42 | 68.11 |
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