Wed 27th May 2020 at 7:00pm by CT
Run > Intervals
- warm
-
Time
36:34
-
Miles
4.50
-
Min/mi
8:08
-
Pacing
84%
-
WAVA
69.84
-
Cals
523
-
Surface
Grass
Notes & Comments
Central Park
Interval session with John. 5 x 6 mins effort + 90 secs recov. On grass doing straight lines across the park almost 3 x across per 6 mins. Running with John I think pushed me a bit harder. Found it very tough going.
Split Summary
===
1) 0.82m - 6:05(7:24/m) 95cal 8.12/10.65mph
2) 0.13m - 1:26(11:10/m) 14cal 5.37/8.04mph
3) 0.79m - 6:03(7:40/m) 92cal 7.83/8.99mph
4) 0.12m - 1:27(12:26/m) 13cal 4.83/7.78mph
5) 0.78m - 6:05(7:51/m) 91cal 7.65/8.46mph
6) 0.12m - 1:25(11:30/m) 14cal 5.22/7.87mph
7) 0.78m - 6:03(7:44/m) 93cal 7.75/10.45mph
8) 0.12m - 1:27(12:01/m) 14cal 4.99/7.99mph
9) 0.8m - 6:04(7:33/m) 93cal 7.94/9.48mph
10) 0.04m - 29(11:59/m) 4cal 5.01/8.21mph
6:05 1:26 6:03 1:27 6:05 1:25 6:03 1:27 6:04 29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.06 |
25 |
25 |
6:34 |
0.13 |
50 |
26 |
6:51 |
0.19 |
1:17 |
27 |
7:08 |
0.25 |
1:46 |
29 |
7:49 |
0.31 |
2:16 |
30 |
7:54 |
0.38 |
2:44 |
28 |
7:25 |
0.44 |
3:11 |
28 |
7:23 |
0.50 |
3:39 |
27 |
7:18 |
0.56 |
4:06 |
28 |
7:22 |
0.63 |
4:36 |
29 |
7:50 |
0.69 |
5:03 |
27 |
7:15 |
0.75 |
5:31 |
28 |
7:25 |
0.81 |
5:59 |
28 |
7:34 |
0.88 |
6:33 |
34 |
8:57 |
0.94 |
7:18 |
46 |
12:09 |
1.00 |
7:50 |
32 |
8:32 |
1.06 |
8:18 |
28 |
7:21 |
1.13 |
8:45 |
27 |
7:18 |
1.19 |
9:14 |
29 |
7:44 |
1.25 |
9:46 |
31 |
8:20 |
1.31 |
10:13 |
27 |
7:16 |
1.38 |
10:41 |
28 |
7:35 |
1.44 |
11:12 |
30 |
8:05 |
1.50 |
11:42 |
30 |
8:01 |
1.56 |
12:13 |
31 |
8:16 |
1.63 |
12:41 |
29 |
7:41 |
1.69 |
13:09 |
28 |
7:21 |
1.75 |
13:38 |
29 |
7:46 |
1.81 |
14:21 |
43 |
11:23 |
1.88 |
15:07 |
46 |
12:13 |
1.94 |
15:36 |
30 |
7:55 |
2.00 |
16:05 |
29 |
7:37 |
2.06 |
16:34 |
29 |
7:44 |
2.13 |
17:04 |
30 |
7:59 |
2.19 |
17:36 |
32 |
8:34 |
2.25 |
18:04 |
28 |
7:35 |
2.31 |
18:33 |
29 |
7:41 |
2.38 |
19:03 |
30 |
8:05 |
2.44 |
19:35 |
32 |
8:27 |
2.50 |
20:04 |
29 |
7:43 |
2.56 |
20:33 |
29 |
7:36 |
2.63 |
21:02 |
29 |
7:44 |
2.69 |
21:35 |
33 |
8:49 |
2.75 |
22:25 |
50 |
13:22 |
2.81 |
22:54 |
29 |
7:44 |
2.88 |
23:22 |
28 |
7:27 |
2.94 |
23:50 |
29 |
7:37 |
3.00 |
24:20 |
29 |
7:52 |
3.06 |
24:51 |
31 |
8:19 |
3.13 |
25:20 |
29 |
7:39 |
3.19 |
25:48 |
28 |
7:28 |
3.25 |
26:17 |
29 |
7:52 |
3.31 |
26:47 |
30 |
7:53 |
3.38 |
27:18 |
31 |
8:13 |
3.44 |
27:46 |
28 |
7:33 |
3.50 |
28:15 |
29 |
7:47 |
3.56 |
28:46 |
30 |
8:06 |
3.63 |
29:28 |
42 |
11:18 |
3.69 |
30:14 |
46 |
12:16 |
3.75 |
30:42 |
28 |
7:34 |
3.81 |
31:10 |
28 |
7:26 |
3.88 |
31:40 |
29 |
7:51 |
3.94 |
32:09 |
30 |
7:52 |
4.00 |
32:38 |
29 |
7:39 |
4.06 |
33:05 |
27 |
7:19 |
4.13 |
33:33 |
28 |
7:28 |
4.19 |
34:03 |
29 |
7:49 |
4.25 |
34:34 |
31 |
8:16 |
4.31 |
35:00 |
27 |
7:05 |
4.38 |
35:27 |
26 |
7:03 |
4.44 |
35:54 |
27 |
7:13 |
4.50 |
36:42 |
48 +9
|
12:53 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
58.23% |
More |
800m |
3:36 |
7:15 |
62.73% |
More |
1km |
4:33 |
7:19 |
64.61% |
More |
Mile |
7:50 |
7:50 |
63.74% |
More |
5k |
25:10 |
8:06 |
69.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
67.27 |
5km |
24:41 |
7:57 |
70.63 |
5M |
40:53 |
8:11 |
69.69 |
10km |
51:29 |
8:17 |
69.33 |
10M |
1:25:15 |
8:32 |
69.10 |
Half |
1:53:30 |
8:40 |
67.85 |
20M |
2:57:44 |
8:53 |
68.32 |
Mara |
3:56:38 |
9:02 |
68.05 |
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