Sat 30th May 2020 at 10:00am by Rodders
Run > Tempo
-
Time
20:39
-
Miles
3.11
-
Min/mi
6:38
-
Pacing
93%
-
WAVA
71.46
-
Cals
463
-
Asc(m)
47
-
Hillscore
4
-
Surface
Road
Notes & Comments
5k tempo effort. Same route as last week with slightly less wind but very warm conditions. Felt sluggish in firs t mile but managed to pick it up a bit after that.
Split Summary
===
1) 1m - 6:48(6:48/m) 151cal 8.81/0mph
2) 1m - 6:39(6:39/m) 148cal 9.01/0mph
3) 1m - 6:31(6:31/m) 148cal 9.21/0mph
4) 0.11m - 41(6:03/m) 16cal 9.91/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
50 |
50 |
6:43 |
1/0 |
0.25 |
1:41 |
51 |
6:47 |
4/0 |
0.38 |
2:36 |
54 |
7:14 |
2/0 |
0.50 |
3:29 |
53 |
7:06 |
2/0 |
0.63 |
4:24 |
56 |
7:24 |
4/0 |
0.75 |
5:12 |
48 |
6:22 |
0/3 |
0.88 |
6:00 |
48 |
6:23 |
0/4 |
1.00 |
6:48 |
49 |
6:29 |
0/3 |
1.13 |
7:34 |
46 |
6:05 |
0/4 |
1.25 |
8:22 |
48 |
6:27 |
0/2 |
1.38 |
9:11 |
49 |
6:31 |
0/4 |
1.50 |
10:03 |
51 |
6:52 |
7/0 |
1.63 |
11:00 |
57 |
7:35 |
1/1 |
1.75 |
11:48 |
48 |
6:27 |
0/7 |
1.88 |
12:37 |
49 |
6:30 |
4/0 |
2.00 |
13:28 |
51 |
6:49 |
2/0 |
2.13 |
14:19 |
51 |
6:51 |
4/0 |
2.25 |
15:10 |
50 |
6:43 |
3/0 |
2.38 |
16:00 |
50 |
6:41 |
4/0 |
2.50 |
16:53 |
53 |
7:06 |
3/0 |
2.63 |
17:42 |
49 |
6:30 |
0/4 |
2.75 |
18:29 |
47 |
6:18 |
0/2 |
2.88 |
19:15 |
46 |
6:07 |
0/3 |
3.00 |
19:59 |
44 |
5:50 |
0/4 |
3.11 |
20:40 |
41 |
6:10 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:55 |
56.57% |
More |
800m |
3:02 |
6:06 |
64.45% |
More |
1km |
3:51 |
6:12 |
66.06% |
More |
Mile |
6:26 |
6:26 |
67.22% |
More |
5k |
20:38 |
6:38 |
71.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:12 |
6:12 |
69.79 |
5km |
20:38 |
6:38 |
71.37 |
5M |
34:10 |
6:50 |
70.21 |
10km |
43:00 |
6:55 |
69.68 |
10M |
1:11:13 |
7:07 |
69.56 |
Half |
1:34:49 |
7:14 |
68.60 |
20M |
2:28:29 |
7:25 |
69.41 |
Mara |
3:17:42 |
7:33 |
69.52 |
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