Sun 27th Dec 2020 at 10:00am by JCB
Run > Long Run
-
Time
2:45:16
-
Miles
15.35
-
Min/mi
10:46
-
Pacing
91%
-
WAVA
45.76
-
Asc(m)
200
-
Hillscore
6
-
Surface
Road
Notes & Comments
Warm. With hydration backpack and 2L water. Some light refreshing rain but not enough. Plan was 3 hour run. Run every street: some of Cowes. Some shoulder tiredness after 2 hours.
Split Summary
===
1) 1km - 6:21(6:21/km)
2) 1km - 6:13(6:13/km)
3) 1km - 6:07(6:07/km)
4) 1km - 6:22(6:22/km)
5) 1km - 6:18(6:18/km)
6) 1km - 6:01(6:01/km)
7) 1km - 6:22(6:22/km)
8) 1km - 6:21(6:21/km)
9) 1km - 6:33(6:33/km)
10) 1km - 6:25(6:25/km)
11) 1km - 6:35(6:35/km)
12) 1km - 6:20(6:20/km)
13) 1km - 6:35(6:35/km)
14) 1km - 6:39(6:39/km)
15) 1km - 6:46(6:46/km)
16) 1km - 6:46(6:46/km)
17) 1km - 6:59(6:59/km)
18) 1km - 7:13(7:13/km)
19) 1km - 7:20(7:20/km)
20) 1km - 7:03(7:03/km)
21) 1km - 6:47(6:47/km)
22) 1km - 7:00(7:00/km)
23) 1km - 7:23(7:23/km)
24) 1km - 7:13(7:13/km)
25) 0.71km - 5:34(7:48/km)
6:21 6:13 6:07 6:22 6:18 6:01 6:22 6:21 6:33 6:25 6:35 6:20 6:35 6:39 6:46 6:46 6:59 7:13 7:20 7:03 6:47 7:00 7:23 7:13 5:34
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
5:12 |
5:12 |
10:25 |
1/6 |
| 1.00 |
10:10 |
4:58 |
9:56 |
8/11 |
| 1.50 |
15:04 |
4:54 |
9:48 |
4/7 |
| 2.00 |
20:06 |
5:02 |
10:04 |
8/6 |
| 2.50 |
25:09 |
5:03 |
10:05 |
7/7 |
| 3.00 |
30:12 |
5:03 |
10:06 |
6/5 |
| 3.50 |
35:04 |
4:52 |
9:44 |
5/10 |
| 4.00 |
40:04 |
5:00 |
10:00 |
7/19 |
| 4.50 |
45:11 |
5:07 |
10:14 |
4/4 |
| 5.00 |
50:22 |
5:11 |
10:22 |
5/4 |
| 5.50 |
55:42 |
5:21 |
10:41 |
5/5 |
| 6.00 |
1:00:44 |
5:01 |
10:03 |
4/7 |
| 6.50 |
1:06:02 |
5:18 |
10:37 |
10/7 |
| 7.00 |
1:11:17 |
5:15 |
10:30 |
2/4 |
| 7.50 |
1:16:22 |
5:06 |
10:11 |
6/3 |
| 8.00 |
1:21:42 |
5:19 |
10:39 |
7/5 |
| 8.50 |
1:27:05 |
5:23 |
10:46 |
4/3 |
| 9.00 |
1:32:23 |
5:18 |
10:37 |
4/4 |
| 9.50 |
1:37:53 |
5:30 |
11:00 |
4/4 |
| 10.00 |
1:43:18 |
5:25 |
10:50 |
2/7 |
| 10.50 |
1:48:54 |
5:36 |
11:12 |
9/2 |
| 11.00 |
1:54:42 |
5:47 |
11:35 |
21/0 |
| 11.50 |
2:00:32 |
5:50 |
11:40 |
7/6 |
| 12.00 |
2:06:27 |
5:56 |
11:51 |
15/5 |
| 12.50 |
2:12:03 |
5:36 |
11:12 |
7/10 |
| 13.00 |
2:17:32 |
5:29 |
10:57 |
1/6 |
| 13.50 |
2:23:03 |
5:31 |
11:03 |
3/8 |
| 14.00 |
2:28:49 |
5:46 |
11:32 |
2/10 |
| 14.50 |
2:34:49 |
6:00 |
11:59 |
3/10 |
| 15.00 |
2:40:40 |
5:51 |
11:42 |
5/6 |
| 15.36 |
2:45:16 |
4:36 |
12:55 |
7/3 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:17 |
9:12 |
35.61% |
More |
| 800m |
4:46 |
9:36 |
39.90% |
More |
| 1km |
5:59 |
9:38 |
41.45% |
More |
| Mile |
9:47 |
9:47 |
43.24% |
More |
| 5k |
30:52 |
9:56 |
46.58% |
More |
| 5 miles |
50:06 |
10:01 |
46.71% |
More |
| 10k |
1:02:57 |
10:08 |
46.41% |
More |
| 10 miles |
1:43:16 |
10:20 |
46.75% |
More |
| Half |
2:18:33 |
10:35 |
46.10% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:25 |
6:25 |
65.87 |
| 5km |
24:43 |
7:57 |
58.18 |
| 5M |
43:32 |
8:42 |
53.76 |
| 10km |
56:22 |
9:04 |
51.83 |
| 10M |
1:39:16 |
9:56 |
48.64 |
| Half |
2:16:52 |
10:27 |
46.30 |
| 20M |
3:46:24 |
11:19 |
44.36 |
| Mara |
5:12:08 |
11:55 |
42.90 |
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