Mon 27th Jul 2020 at 4:00pm by knotme
Run > Intervals
-
Time
28:35
-
Miles
3.32
-
Min/mi
8:37
-
Pacing
34%
-
WAVA
55.07
-
Cals
287
-
Asc(m)
52
-
Surface
Road
Notes & Comments
5 x 3.5 mins on rugby pitch at ruskin school off 2min - windy but felt ok, hard work
then 6 x rugby post strides
Split Summary
===
1) 3.32m - 28:35(8:36/m) 287cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.06 |
2:11 |
2:11 |
35:04 |
0/1 |
0.13 |
2:30 |
18 |
4:52 |
0/3 |
0.19 |
2:52 |
23 |
6:01 |
2/0 |
0.25 |
3:17 |
24 |
6:30 |
1/0 |
0.31 |
3:42 |
26 |
6:49 |
1/0 |
0.38 |
4:05 |
23 |
6:01 |
0/2 |
0.44 |
4:28 |
23 |
6:11 |
1/2 |
0.50 |
4:51 |
23 |
6:05 |
2/0 |
0.56 |
5:15 |
25 |
6:33 |
1/0 |
0.63 |
6:53 |
1:37 |
25:58 |
1/1 |
0.69 |
7:17 |
24 |
6:25 |
0/2 |
0.75 |
7:39 |
22 |
5:48 |
1/1 |
0.81 |
8:01 |
22 |
5:58 |
1/0 |
0.88 |
8:25 |
24 |
6:25 |
1/0 |
0.94 |
8:48 |
23 |
6:04 |
0/2 |
1.00 |
9:11 |
24 |
6:18 |
0/2 |
1.06 |
9:35 |
24 |
6:17 |
2/0 |
1.13 |
9:58 |
23 |
6:16 |
1/0 |
1.19 |
10:46 |
47 |
12:38 |
1/0 |
1.25 |
11:58 |
1:12 |
19:09 |
0/1 |
1.31 |
12:23 |
26 |
6:53 |
0/3 |
1.38 |
12:45 |
22 |
5:51 |
2/0 |
1.44 |
13:10 |
24 |
6:28 |
1/0 |
1.50 |
13:36 |
27 |
7:06 |
1/0 |
1.56 |
13:58 |
22 |
5:52 |
0/2 |
1.63 |
14:22 |
24 |
6:27 |
1/3 |
1.69 |
14:46 |
23 |
6:10 |
2/0 |
1.75 |
15:12 |
26 |
7:01 |
1/0 |
1.81 |
16:24 |
1:12 |
19:13 |
1/1 |
1.88 |
17:02 |
38 |
10:08 |
0/1 |
1.94 |
17:26 |
24 |
6:28 |
0/3 |
2.00 |
17:49 |
23 |
6:01 |
2/0 |
2.06 |
18:13 |
24 |
6:30 |
1/0 |
2.13 |
18:39 |
25 |
6:47 |
1/0 |
2.19 |
19:03 |
24 |
6:24 |
0/2 |
2.25 |
19:26 |
23 |
6:14 |
1/2 |
2.31 |
19:50 |
24 |
6:29 |
2/0 |
2.38 |
20:17 |
27 |
7:09 |
1/0 |
2.44 |
21:48 |
1:31 |
24:08 |
1/1 |
2.50 |
22:14 |
26 |
6:57 |
0/2 |
2.56 |
22:37 |
23 |
6:16 |
1/2 |
2.63 |
23:03 |
26 |
6:52 |
2/0 |
2.69 |
23:33 |
31 |
8:10 |
1/0 |
2.75 |
23:56 |
23 |
6:05 |
0/1 |
2.81 |
24:20 |
24 |
6:19 |
0/3 |
2.88 |
24:44 |
24 |
6:29 |
2/0 |
2.94 |
25:10 |
26 |
6:54 |
1/0 |
3.00 |
26:49 |
1:39 |
26:20 |
1/1 |
3.06 |
27:21 |
32 |
8:39 |
0/1 |
3.13 |
28:03 |
42 |
11:07 |
1/0 |
3.19 |
28:47 |
44 |
11:38 |
1/1 |
3.25 |
29:27 |
40 |
10:45 |
1/1 |
3.31 |
30:11 |
44 |
11:50 |
1/0 |
3.32 |
30:18 |
7 |
10:42 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:51 |
54.58% |
More |
800m |
3:00 |
6:02 |
63.01% |
More |
1km |
4:48 |
7:44 |
51.27% |
More |
Mile |
7:15 |
7:15 |
58.20% |
More |
5k |
26:27 |
8:31 |
55.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
52.60 |
5km |
26:39 |
8:35 |
55.28 |
5M |
44:07 |
8:49 |
54.02 |
10km |
55:33 |
8:56 |
53.50 |
10M |
1:31:59 |
9:12 |
53.27 |
Half |
2:02:28 |
9:21 |
52.29 |
20M |
3:11:47 |
9:35 |
52.65 |
Mara |
4:15:20 |
9:45 |
52.47 |
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