-
Time
23:42
-
Miles
1.80
-
Min/mi
13:10
-
Pacing
48.2%
-
WAVA
38.39
-
Surface
Road
Notes & Comments
Intervals along Quanea Drove: 500m/400m/300m/200m/100m with 3–4 min recoveries. Some fairly big improvements in times from a month ago and form felt much better. Originally set the Garmin to 3 min recoveries but that didn't feel quite enough and I wanted to focus on pace and form today, so increased to 3.30mins before the 400m, then 4 min recoveries for the rest of the session. Enjoyed this.
500m 2:19 mins 7:30mm
400m 1:46 mins 7:10mm
300m 1:16 mins 6:49mm
200m 0:48 mins 6:31mm
100m 0:22 mins 6:06mm
Split Summary
===
1) 1m - 14:35(14:35/m)
2) 0.8m - 12:18(15:21/m)
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.06 |
2:11 |
2:11 |
34:52 |
0.13 |
2:39 |
29 |
7:37 |
0.19 |
3:07 |
28 |
7:28 |
0.25 |
3:35 |
28 |
7:25 |
0.31 |
4:04 |
29 |
7:40 |
0.38 |
4:55 |
51 |
13:33 |
0.44 |
6:21 |
1:26 |
23:02 |
0.50 |
7:54 |
1:33 |
24:52 |
0.56 |
8:23 |
29 |
7:40 |
0.63 |
8:51 |
28 |
7:23 |
0.69 |
9:17 |
27 |
7:05 |
0.75 |
9:44 |
27 |
7:06 |
0.81 |
10:54 |
1:10 |
18:40 |
0.88 |
12:13 |
1:19 |
21:00 |
0.94 |
13:45 |
1:33 |
24:40 |
1.00 |
14:34 |
49 |
13:08 |
1.06 |
14:59 |
24 |
6:26 |
1.13 |
15:24 |
25 |
6:45 |
1.19 |
16:25 |
1:01 |
16:11 |
1.25 |
17:49 |
1:25 |
22:36 |
1.31 |
19:14 |
1:25 |
22:39 |
1.38 |
19:59 |
45 |
12:03 |
1.44 |
20:24 |
25 |
6:37 |
1.50 |
21:18 |
53 |
14:15 |
1.56 |
22:34 |
1:16 |
20:18 |
1.63 |
23:45 |
1:12 |
19:06 |
1.69 |
24:50 |
1:05 |
17:17 |
1.75 |
25:28 |
38 |
10:02 |
1.80 |
26:53 |
1:25 |
27:49 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
53.93% |
More |
800m |
6:06 |
12:17 |
34.38% |
More |
1km |
7:02 |
11:20 |
38.85% |
More |
Mile |
12:43 |
12:43 |
36.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:20 |
12:20 |
37.85 |
5km |
43:27 |
13:59 |
37.53 |
5M |
1:13:42 |
14:44 |
36.10 |
10km |
1:33:49 |
15:06 |
35.51 |
10M |
2:39:09 |
15:55 |
34.47 |
Half |
3:34:48 |
16:24 |
33.35 |
20M |
5:43:39 |
17:11 |
32.78 |
Mara |
7:43:49 |
17:42 |
32.16 |
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