Thu 31st Dec 2020 at 1:00pm by CT
Run > Fartleks
cold
-
Time
1:00:50
-
Miles
7.56
-
Min/mi
8:03
-
Pacing
90%
-
WAVA
73.06
-
Cals
901
-
Asc(m)
90
-
Hillscore
1
-
Surface
Road
Notes & Comments
Rainham Roads loop
Lunchtime run. Cold & overcast. Was just going to do the usual slow run but felt like a bit of a change so did fartlek - mostly counting distances of 10 lamp posts. Quite hard work but felt good.
Split Summary
===
1) 1.33m - 11:18(8:30/m) 160cal 7.06/8.7mph
2) 0.21m - 1:33(7:29/m) 25cal 8.01/9.21mph
3) 0.19m - 1:37(8:24/m) 23cal 7.15/8.82mph
4) 0.16m - 1:08(7:09/m) 18cal 8.39/9.35mph
5) 0.18m - 1:34(8:32/m) 20cal 7.03/8.72mph
6) 0.51m - 3:49(7:34/m) 62cal 7.93/10.31mph
7) 0.19m - 1:35(8:17/m) 23cal 7.25/8.06mph
8) 0.5m - 3:45(7:28/m) 59cal 8.04/9.19mph
9) 0.25m - 2:07(8:26/m) 31cal 7.12/9.94mph
10) 0.15m - 1:15(8:12/m) 18cal 7.31/8.2mph
11) 0.29m - 2:30(8:34/m) 34cal 7/8.38mph
12) 0.39m - 3:02(7:46/m) 46cal 7.73/9.09mph
13) 0.26m - 2:06(8:10/m) 31cal 7.35/9.4mph
14) 0.57m - 4:23(7:43/m) 66cal 7.77/9.3mph
15) 0.45m - 3:43(8:11/m) 54cal 7.33/8.38mph
16) 0.6m - 4:37(7:40/m) 71cal 7.82/8.84mph
17) 0.26m - 2:07(8:04/m) 32cal 7.44/8.68mph
18) 0.05m - 21(7:48/m) 5cal 7.69/8.14mph
19) 0.11m - 54(8:14/m) 13cal 7.29/7.99mph
20) 0.21m - 1:36(7:33/m) 25cal 7.95/8.78mph
21) 0.69m - 5:48(8:22/m) 85cal 7.16/8.74mph
11:18 1:33 1:37 1:08 1:34 3:49 1:35 3:45 2:07 1:15 2:30 3:02 2:06 4:23 3:43 4:37 2:07 21 54 1:36 5:48
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.25 |
2:10 |
2:10 |
8:39 |
1/2 |
| 0.50 |
4:17 |
2:07 |
8:29 |
0/3 |
| 0.75 |
6:26 |
2:09 |
8:35 |
2/3 |
| 1.00 |
8:34 |
2:08 |
8:32 |
2/6 |
| 1.25 |
10:38 |
2:04 |
8:18 |
2/2 |
| 1.50 |
12:34 |
1:56 |
7:44 |
1/4 |
| 1.75 |
14:35 |
2:00 |
8:02 |
4/1 |
| 2.00 |
16:54 |
2:19 +23
|
9:16 |
3/2 |
| 2.25 |
18:53 |
1:59 |
7:56 |
4/1 |
| 2.50 |
20:45 |
1:52 |
7:28 |
2/2 |
| 2.75 |
22:46 |
2:01 |
8:05 |
2/1 |
| 3.00 |
24:37 |
1:52 |
7:26 |
2/4 |
| 3.25 |
26:32 |
1:54 |
7:37 |
6/5 |
| 3.50 |
28:37 |
2:05 |
8:20 |
4/4 |
| 3.75 |
30:41 |
2:04 |
8:18 |
9/0 |
| 4.00 |
32:47 |
2:06 |
8:26 |
3/5 |
| 4.25 |
34:48 |
2:01 |
8:04 |
3/2 |
| 4.50 |
36:43 |
1:55 |
7:39 |
2/7 |
| 4.75 |
38:41 |
1:58 |
7:51 |
5/2 |
| 5.00 |
40:55 |
2:15 +17
|
8:58 |
4/2 |
| 5.25 |
42:54 |
1:58 |
7:54 |
3/1 |
| 5.50 |
44:55 |
2:01 |
8:04 |
1/3 |
| 5.75 |
46:56 |
2:01 |
8:05 |
2/4 |
| 6.00 |
48:54 |
1:58 |
7:51 |
4/1 |
| 6.25 |
50:46 |
1:52 |
7:29 |
1/5 |
| 6.50 |
52:48 |
2:02 |
8:09 |
3/3 |
| 6.75 |
54:48 |
2:00 |
7:59 |
6/1 |
| 7.00 |
56:46 |
1:58 |
7:51 |
2/2 |
| 7.25 |
58:53 |
2:07 |
8:28 |
1/2 |
| 7.50 |
1:00:58 |
2:05 |
8:22 |
1/1 |
| 7.56 |
1:01:29 |
31 |
8:19 |
1/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:49 |
7:18 |
56.50% |
More |
| 800m |
3:42 |
7:26 |
61.96% |
More |
| 1km |
4:43 |
7:35 |
63.18% |
More |
| Mile |
7:38 |
7:38 |
66.13% |
More |
| 5k |
24:48 |
7:59 |
71.13% |
More |
| 5 miles |
39:51 |
7:58 |
72.36% |
More |
| 10k |
49:58 |
8:02 |
72.30% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:08 |
7:08 |
70.76 |
| 5km |
23:42 |
7:38 |
74.41 |
| 5M |
39:15 |
7:51 |
73.46 |
| 10km |
49:25 |
7:57 |
73.10 |
| 10M |
1:21:50 |
8:11 |
72.88 |
| Half |
1:48:57 |
8:19 |
71.58 |
| 20M |
2:50:37 |
8:32 |
72.11 |
| Mara |
3:47:09 |
8:40 |
71.85 |
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