Sat 9th Jan 2021 at 9:00am by CT
Run > Hill Work
foggy
v cold
-
Time
51:04
-
Miles
5.19
-
Min/mi
9:50
-
Pacing
0%
-
WAVA
58.67
-
Cals
592
-
Asc(m)
178
-
Surface
Mixed
Notes & Comments
Rainham Rd S, Bretons, Rainham Rd S
Very cold and misty. Heels were pretty sore. Hill session with Tracey - couldn't face the effort which should've been included after the session. The hill was very slippy today.
Forgot to restart my Garmin at some point!
WU; 6 x 30 secs hills; 5 mins easy; 6 x 30 secs hills; easy back
Split Summary
===
1) 3.06m - 27:26(8:58/m) 356cal 6.7/8.35mph
2) 0.06m - 46(13:26/m) 6cal 4.46/5.72mph
3) 0.05m - 33(11:49/m) 4cal 5.08/5.68mph
4) 0.05m - 41(12:37/m) 6cal 4.75/6.05mph
5) 0.05m - 36(11:10/m) 5cal 5.37/6.74mph
6) 0.05m - 41(12:33/m) 6cal 4.78/6.75mph
7) 0.05m - 34(11:43/m) 4cal 5.12/5.98mph
8) 0.05m - 40(12:16/m) 6cal 4.89/6.35mph
9) 0.05m - 37(12:01/m) 5cal 4.99/6.1mph
10) 0.05m - 38(13:03/m) 4cal 4.6/5.71mph
11) 0.05m - 34(11:26/m) 5cal 5.25/8.11mph
12) 0.6m - 5:38(9:24/m) 72cal 6.38/8.85mph
13) 0.04m - 31(11:55/m) 3cal 5.04/6.34mph
14) 0.05m - 37(11:45/m) 6cal 5.11/6.48mph
15) 0.05m - 36(11:59/m) 5cal 5.01/5.91mph
16) 0.05m - 40(13:05/m) 5cal 4.58/5.53mph
17) 0.05m - 34(11:13/m) 5cal 5.35/5.79mph
18) 0.06m - 45(13:06/m) 6cal 4.58/6.17mph
19) 0.05m - 34(10:36/m) 4cal 5.66/6.57mph
20) 0.05m - 41(12:37/m) 6cal 4.75/6.79mph
21) 0.05m - 36(11:53/m) 5cal 5.05/5.63mph
22) 0.06m - 44(13:00/m) 6cal 4.62/6.66mph
23) 0.05m - 31(9:57/m) 5cal 6.04/6.6mph
24) 0m - 4(16:27/m) 3.65/6.83mph
25) 0.44m - 4:45(10:51/m) 57cal 5.53/8.77mph
27:26 46 33 41 36 41 34 40 37 38 34 5:38 31 37 36 40 34 45 34 41 36 44 31 4 4:45
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.25 |
2:18 |
2:18 |
9:13 |
3/4 |
| 0.50 |
4:34 |
2:16 |
9:02 |
2/6 |
| 0.75 |
7:30 |
2:56 +20
|
11:44 |
5/5 |
| 1.00 |
9:44 |
2:14 |
8:56 |
5/6 |
| 1.25 |
11:52 |
2:09 |
8:35 |
5/7 |
| 1.50 |
14:03 |
2:10 |
8:41 |
7/3 |
| 1.75 |
16:13 |
2:10 |
8:41 |
5/2 |
| 2.00 |
18:24 |
2:11 |
8:43 |
2/4 |
| 2.25 |
20:42 |
2:19 |
9:15 |
2/4 |
| 2.50 |
22:55 |
2:13 |
8:51 |
10/8 |
| 2.75 |
25:03 |
2:08 |
8:30 |
21/21 |
| 3.00 |
27:06 |
2:03 |
8:13 |
12/16 |
| 3.25 |
32:30 |
5:24 +2:23
|
21:36 |
2/3 |
| 3.50 |
35:32 |
3:02 |
12:09 |
18/18 |
| 3.75 |
38:10 |
2:38 |
10:31 |
16/22 |
| 4.00 |
40:24 |
2:15 |
8:59 |
13/15 |
| 4.25 |
43:22 |
2:58 +26
|
11:51 |
11/9 |
| 4.50 |
46:24 |
3:02 |
12:08 |
9/10 |
| 4.75 |
49:20 |
2:56 |
11:43 |
7/4 |
| 5.00 |
1:07:13 |
17:53 +14:50
|
1:11:31 |
5/3 |
| 5.19 |
1:21:54 |
14:41 +12:55
|
1:16:04 |
3/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:59 |
7:57 |
51.91% |
More |
| 800m |
4:09 |
8:21 |
55.18% |
More |
| 1km |
5:15 |
8:27 |
56.69% |
More |
| Mile |
8:38 |
8:38 |
58.52% |
More |
| 5k |
30:45 |
9:54 |
57.36% |
More |
| 5 miles |
1:07:09 |
13:26 |
42.94% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:55 |
8:55 |
56.61 |
| 5km |
29:39 |
9:33 |
59.48 |
| 5M |
49:05 |
9:49 |
58.74 |
| 10km |
1:01:48 |
9:57 |
58.46 |
| 10M |
1:42:21 |
10:14 |
58.27 |
| Half |
2:16:16 |
10:24 |
57.23 |
| 20M |
3:33:23 |
10:40 |
57.65 |
| Mara |
4:44:06 |
10:51 |
57.45 |
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