Fri 25th Dec 2020 at 9:00am by CT
Run > Recovery Run
- cold
-
Time
50:45
-
Miles
5.40
-
Min/mi
9:24
-
Pacing
91%
-
WAVA
61.53
-
Cals
644
-
Asc(m)
95
-
Surface
Mixed
Notes & Comments
ECP & Chase
Cold, ice on the puddles.
Muddy & waterlogged recovery run. Knee wasn't too bad after falling yesterday but took it easy.
Split Summary
===
1) 5.4m - 50:45(9:24/m) 644cal 6.38/9.26mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:16 |
2:16 |
9:03 |
2/2 |
0.50 |
4:45 |
2:29 |
9:57 |
7/7 |
0.75 |
7:04 |
2:19 |
9:17 |
7/9 |
1.00 |
9:38 |
2:34 |
10:16 |
4/6 |
1.25 |
12:12 |
2:33 |
10:13 |
2/2 |
1.50 |
14:29 |
2:18 |
9:11 |
1/4 |
1.75 |
17:02 |
2:32 |
10:09 |
5/1 |
2.00 |
19:38 |
2:37 |
10:26 |
5/6 |
2.25 |
22:14 |
2:35 |
10:21 |
9/4 |
2.50 |
24:35 |
2:21 |
9:25 |
8/6 |
2.75 |
26:52 |
2:17 |
9:09 |
5/7 |
3.00 |
29:07 |
2:15 |
9:01 |
4/5 |
3.25 |
31:34 |
2:27 |
9:47 |
5/3 |
3.50 |
33:51 |
2:17 |
9:10 |
3/3 |
3.75 |
36:06 |
2:14 |
8:57 |
3/4 |
4.00 |
38:25 |
2:19 |
9:16 |
6/3 |
4.25 |
40:37 |
2:12 |
8:47 |
4/7 |
4.50 |
42:50 |
2:14 |
8:56 |
3/3 |
4.75 |
45:03 |
2:13 |
8:50 |
2/2 |
5.00 |
47:20 |
2:17 |
9:07 |
5/4 |
5.25 |
49:30 |
2:10 |
8:42 |
3/3 |
5.40 |
50:48 |
1:18 +3
|
8:49 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:35 |
48.08% |
More |
800m |
4:18 |
8:38 |
53.36% |
More |
1km |
5:28 |
8:47 |
54.55% |
More |
Mile |
8:48 |
8:48 |
57.33% |
More |
5k |
28:09 |
9:04 |
62.65% |
More |
5 miles |
47:00 |
9:24 |
61.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:30 |
8:30 |
59.38 |
5km |
28:15 |
9:06 |
62.43 |
5M |
46:46 |
9:21 |
61.65 |
10km |
58:53 |
9:29 |
61.35 |
10M |
1:37:31 |
9:45 |
61.16 |
Half |
2:09:50 |
9:55 |
60.06 |
20M |
3:23:19 |
10:10 |
60.51 |
Mara |
4:30:42 |
10:20 |
60.29 |
Three Things You Saw Today
1 Rabbits
2 Green woodpeckers
3 Magpies
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