Thu 21st May 2020 at 5:00am by smoke free
Run > General
-
Time
53:46
-
Miles
3.71
-
Min/mi
14:30
-
Pacing
29%
-
WAVA
33.44
-
Cals
384
-
Asc(m)
88
-
Hillscore
2
-
Surface
Road
Notes & Comments
11 x 200m giving Nicky 10 second start in Oldway.
Absolutely fooked now!
46s 43s 43s 42s 41s 40s 42s 41s 40s 42s 37s!!
1) 1.3m - 20:23(15:40/m) 140cal 3.83/8.56mph
2) 0.13m - 56(7:11/m) 14cal 8.35/11.32mph
3) 0.05m - 1:32(27:57/m) 4cal 2.15/3.33mph
4) 0.13m - 53(6:57/m) 11cal 8.62/10.75mph
5) 0.06m - 1:18(23:00/m) 7cal 2.61/10.19mph
6) 0.13m - 53(6:58/m) 11cal 8.61/10.59mph
7) 0.05m - 1:16(23:32/m) 7cal 2.55/9.72mph
8) 0.12m - 52(7:13/m) 10cal 8.32/11.12mph
9) 0.06m - 1:29(24:36/m) 8cal 2.44/11.14mph
10) 0.01m - 10(34:00/m) 1.76/2.12mph
11) 0.11m - 41(6:01/m) 9cal 9.96/11.06mph
12) 0.06m - 1:26(23:04/m) 7cal 2.6/10.66mph
13) 0.13m - 50(6:33/m) 11cal 9.17/12.49mph
14) 0.06m - 1:28(25:48/m) 8cal 2.33/12.59mph
15) 0.04m - 1:38(37:10/m) 4cal 1.62/6.83mph
16) 0.12m - 52(6:54/m) 11cal 8.7/11.4mph
17) 0.06m - 1:32(26:47/m) 7cal 2.24/11mph
18) 0.12m - 51(6:55/m) 12cal 8.68/11.64mph
19) 0.06m - 1:23(24:13/m) 8cal 2.48/11.76mph
20) 0.12m - 50(6:41/m) 12cal 8.97/11.85mph
21) 0.08m - 3:02(38:46/m) 8cal 1.55/11.93mph
22) 0.13m - 52(6:51/m) 12cal 8.76/11.33mph
23) 0.06m - 1:23(24:46/m) 8cal 2.42/11.39mph
24) 0.11m - 47(6:55/m) 10cal 8.67/11.9mph
25) 0.42m - 6:32(15:40/m) 45cal 3.83/11.67mph
20:23 56 1:32 53 1:18 53 1:16 52 1:29 10 41 1:26 50 1:28 1:38 52 1:32 51 1:23 50 3:02 52 1:23 47 6:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:17 |
4/4 |
0.25 |
2:42 |
1:17 |
10:16 |
0/9 |
0.38 |
4:01 |
1:20 |
10:36 |
2/5 |
0.50 |
5:26 |
1:25 |
11:20 |
2/1 |
0.63 |
6:58 |
1:32 |
12:13 |
7/1 |
0.75 |
12:19 |
5:21 +3:35
|
42:50 |
3/7 |
0.88 |
13:48 |
1:29 |
11:51 |
3/3 |
1.00 |
15:38 |
1:50 |
14:40 |
8/1 |
1.13 |
20:10 |
4:32 |
36:19 |
9/1 |
1.25 |
22:33 |
2:23 |
19:04 |
1/3 |
1.38 |
24:23 |
1:50 |
14:37 |
2/1 |
1.50 |
26:32 |
2:10 |
17:17 |
2/3 |
1.63 |
27:38 |
1:05 |
8:43 |
3/1 |
1.75 |
29:11 |
1:33 |
12:27 |
2/2 |
1.88 |
30:59 |
1:48 |
14:23 |
2/4 |
2.00 |
32:21 |
1:22 |
10:59 |
3/2 |
2.13 |
33:48 |
1:27 |
11:32 |
3/1 |
2.25 |
35:44 |
1:56 |
15:30 |
1/3 |
2.38 |
37:08 |
1:24 |
11:16 |
2/3 |
2.50 |
39:47 |
2:39 |
21:09 |
1/0 |
2.63 |
41:54 |
2:07 |
16:54 |
2/3 |
2.75 |
42:40 |
47 |
6:13 |
3/1 |
2.88 |
44:29 |
1:49 |
14:32 |
2/2 |
3.00 |
47:52 |
3:22 |
26:58 |
2/4 |
3.13 |
48:37 |
45 |
6:01 |
3/2 |
3.25 |
50:32 |
1:55 |
15:22 |
2/1 |
3.38 |
53:35 |
3:02 |
24:20 |
1/4 |
3.50 |
54:59 |
1:24 |
11:14 |
4/1 |
3.63 |
56:27 |
1:28 |
11:47 |
3/4 |
3.71 |
57:20 |
53 |
10:10 |
0/8 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:30 |
10:04 |
33.68% |
More |
800m |
5:20 |
10:44 |
37.22% |
More |
1km |
6:53 |
11:04 |
37.65% |
More |
Mile |
11:58 |
11:58 |
36.72% |
More |
5k |
48:17 |
15:32 |
31.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:01 |
13:01 |
33.77 |
5km |
44:23 |
14:17 |
33.72 |
5M |
1:14:15 |
14:51 |
32.86 |
10km |
1:33:56 |
15:07 |
32.45 |
10M |
2:37:11 |
15:43 |
32.07 |
Half |
3:30:31 |
16:04 |
31.45 |
20M |
5:32:44 |
16:38 |
31.53 |
Mara |
7:25:37 |
17:00 |
31.39 |
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