Sun 20th Dec 2020 at 2:00pm by CT
Run > Medium Long Run
-
Time
1:22:01
-
Miles
9.23
-
Min/mi
8:53
-
Pacing
90%
-
WAVA
66.92
-
Cals
1090
-
Asc(m)
136
-
Hillscore
2
-
Surface
Mixed
Notes & Comments
ECP, Harrow Lodge Park, Chase, Central Park
Overcast to start, sunny, until dusk.
Ran after coming back from BSE.
Deep mud, ankle deep water, a lot of waterlogged ground. Found it quite fun.
It was good to get out and clear my head a bit after the disappointment of the announcement about covid lockdown over Christmas.
Also incorporated Harrow Lodge freedom parkrun (27.06) and virtual Bill Adams charity run.
Split Summary
===
1) 1.54m - 14:33(9:25/m) 182cal 6.37/7.65mph
2) 3.18m - 27:07(8:32/m) 375cal 7.03/8.35mph
3) 4.51m - 40:21(8:57/m) 533cal 6.7/8.32mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:11 |
2:11 |
8:45 |
1/1 |
0.50 |
4:28 |
2:16 |
9:06 |
2/2 |
0.75 |
6:39 |
2:11 |
8:44 |
3/5 |
1.00 |
9:29 |
2:51 |
11:23 |
3/5 |
1.25 |
11:53 |
2:23 |
9:33 |
2/5 |
1.50 |
14:07 |
2:15 |
8:59 |
7/3 |
1.75 |
16:26 |
2:19 |
9:15 |
6/2 |
2.00 |
18:37 |
2:11 |
8:42 |
3/1 |
2.25 |
20:46 |
2:10 |
8:38 |
6/1 |
2.50 |
22:54 |
2:07 |
8:29 |
2/7 |
2.75 |
25:03 |
2:09 |
8:37 |
8/0 |
3.00 |
27:06 |
2:03 |
8:12 |
1/8 |
3.25 |
29:12 |
2:06 |
8:26 |
2/5 |
3.50 |
31:19 |
2:06 |
8:25 |
4/5 |
3.75 |
33:30 |
2:12 |
8:46 |
4/2 |
4.00 |
35:37 |
2:07 |
8:27 |
2/4 |
4.25 |
37:49 |
2:12 |
8:48 |
3/2 |
4.50 |
39:54 |
2:05 |
8:20 |
2/2 |
4.75 |
41:57 |
2:03 |
8:12 |
0/6 |
5.00 |
44:13 |
2:17 |
9:06 |
8/5 |
5.25 |
46:34 |
2:21 +5
|
9:24 |
3/4 |
5.50 |
48:57 |
2:22 |
9:30 |
8/3 |
5.75 |
51:04 |
2:08 |
8:32 |
4/5 |
6.00 |
53:18 |
2:14 |
8:55 |
6/3 |
6.25 |
55:27 |
2:08 |
8:33 |
4/3 |
6.50 |
57:35 |
2:09 |
8:35 |
4/4 |
6.75 |
59:51 |
2:15 |
9:01 |
6/4 |
7.00 |
1:02:06 |
2:15 |
9:00 |
2/2 |
7.25 |
1:04:14 |
2:08 |
8:34 |
1/2 |
7.50 |
1:06:25 |
2:11 |
8:44 |
1/4 |
7.75 |
1:08:49 |
2:24 |
9:34 |
3/2 |
8.00 |
1:11:02 |
2:13 |
8:53 |
4/2 |
8.25 |
1:13:15 |
2:14 |
8:54 |
3/3 |
8.50 |
1:15:32 |
2:17 |
9:06 |
5/2 |
8.75 |
1:17:45 |
2:13 |
8:51 |
4/6 |
9.00 |
1:20:01 |
2:16 |
9:04 |
3/3 |
9.23 |
1:22:06 |
2:05 |
9:08 |
1/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:57 |
51.93% |
More |
800m |
4:03 |
8:08 |
56.66% |
More |
1km |
5:06 |
8:13 |
58.37% |
More |
Mile |
8:21 |
8:21 |
60.39% |
More |
5k |
26:26 |
8:30 |
66.73% |
More |
5 miles |
43:22 |
8:40 |
66.50% |
More |
10k |
54:12 |
8:43 |
66.65% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
64.85 |
5km |
25:52 |
8:20 |
68.18 |
5M |
42:49 |
8:34 |
67.34 |
10km |
53:55 |
8:41 |
67.00 |
10M |
1:29:17 |
8:56 |
66.80 |
Half |
1:58:53 |
9:05 |
65.60 |
20M |
3:06:09 |
9:18 |
66.09 |
Mara |
4:07:51 |
9:28 |
65.85 |
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