Sat 20th Mar 2021 at 12:00pm by CT
Run > Hill Work
-
Time
43:31
-
Miles
5.31
-
Min/mi
8:12
-
Pacing
92%
-
WAVA
70.56
-
Cals
621
-
Asc(m)
177
-
Surface
Mixed
Notes & Comments
WU; 10 x 30 secs hills; 5 mins easy; 15 mins effort.
Quite pleased with how it went.
Split Summary
===
1) 0.95m - 8:30(8:55/m) 113cal 6.72/8.31mph
2) 0.08m - 36(7:51/m) 7cal 7.65/8.51mph
3) 0.09m - 49(8:40/m) 12cal 6.93/8.43mph
4) 0.08m - 37(7:45/m) 8cal 7.74/8.47mph
5) 0.09m - 47(8:32/m) 11cal 7.04/8.27mph
6) 0.09m - 38(7:24/m) 8cal 8.1/9.02mph
7) 0.1m - 55(8:52/m) 13cal 6.76/8.8mph
8) 0.08m - 36(7:42/m) 8cal 7.79/8.56mph
9) 0.1m - 56(8:57/m) 12cal 6.7/8.35mph
10) 0.08m - 36(7:07/m) 9cal 8.44/8.77mph
11) 0.09m - 51(8:59/m) 12cal 6.68/8.54mph
12) 0.08m - 37(7:33/m) 8cal 7.95/8.63mph
13) 0.1m - 52(8:56/m) 12cal 6.72/8.34mph
14) 0.08m - 36(7:36/m) 8cal 7.89/8.24mph
15) 0.11m - 57(8:59/m) 13cal 6.68/8.14mph
16) 0.08m - 34(7:39/m) 8cal 7.85/9.01mph
17) 0.09m - 53(9:18/m) 12cal 6.45/8.37mph
18) 0.08m - 36(7:37/m) 8cal 7.87/8.39mph
19) 0.09m - 51(9:09/m) 12cal 6.55/8.32mph
20) 0.08m - 36(7:33/m) 8cal 7.95/8.75mph
21) 0.6m - 5:07(8:35/m) 71cal 6.99/8.04mph
22) 1.95m - 14:58(7:41/m) 232cal 7.81/9.15mph
23) 0.13m - 1:02(7:48/m) 16cal 7.7/8.38mph
8:30 36 49 37 47 38 55 36 56 36 51 37 52 36 57 34 53 36 51 36 5:07 14:58 1:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:10 |
2:10 |
8:41 |
5/4 |
0.50 |
4:19 |
2:09 |
8:36 |
8/6 |
0.75 |
6:29 |
2:09 |
8:38 |
6/9 |
1.00 |
8:51 |
2:22 |
9:30 |
5/4 |
1.25 |
10:55 |
2:04 |
8:15 |
9/5 |
1.50 |
12:59 |
2:04 |
8:18 |
10/11 |
1.75 |
14:59 |
2:00 |
8:00 |
8/11 |
2.00 |
17:06 |
2:07 |
8:27 |
7/7 |
2.25 |
19:12 |
2:06 |
8:24 |
11/8 |
2.50 |
21:19 |
2:07 |
8:29 |
9/7 |
2.75 |
23:24 |
2:05 |
8:20 |
8/10 |
3.00 |
25:33 |
2:09 |
8:36 |
7/9 |
3.25 |
27:40 |
2:07 |
8:28 |
11/9 |
3.50 |
29:39 |
1:59 |
7:56 |
9/9 |
3.75 |
31:35 |
1:56 |
7:43 |
9/9 |
4.00 |
33:28 |
1:53 |
7:33 |
9/7 |
4.25 |
35:26 |
1:57 |
7:49 |
7/10 |
4.50 |
37:20 |
1:54 |
7:36 |
9/10 |
4.75 |
39:17 |
1:57 |
7:50 |
9/6 |
5.00 |
41:08 |
1:51 |
7:25 |
7/8 |
5.25 |
43:04 |
1:55 |
7:42 |
9/6 |
5.31 |
43:31 |
27 |
7:51 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:23 |
55.89% |
More |
800m |
3:42 |
7:27 |
61.83% |
More |
1km |
4:41 |
7:33 |
63.52% |
More |
Mile |
7:36 |
7:36 |
66.46% |
More |
5k |
24:43 |
7:57 |
71.36% |
More |
5 miles |
40:52 |
8:10 |
70.56% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
68.06 |
5km |
24:39 |
7:56 |
71.55 |
5M |
40:50 |
8:10 |
70.61 |
10km |
51:24 |
8:16 |
70.28 |
10M |
1:25:07 |
8:31 |
70.07 |
Half |
1:53:20 |
8:39 |
68.81 |
20M |
2:57:29 |
8:52 |
69.32 |
Mara |
3:56:18 |
9:01 |
69.07 |
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