Thu 28th Jul 2022 at 7:36am by CT
Run > Tempo
- warm
-
Time
1:02:03
-
Miles
7.26
-
Min/mi
8:33
-
Pacing
92%
-
WAVA
69.44
-
Cals
869
-
Asc(m)
53
-
Surface
Mixed
Notes & Comments
ECP, Warren Drive, Harrow Lodge Park, ECP lane
Early morning run around the parks. Already quite warm.
Was quite a struggle at first - felt heavy and achy plus right ankle still sore.
Included Harrow Lodge Freedom parkrun (26.11). Made such a change to get out early - felt good.
Split Summary
===
1) 2.31m - 20:52(9:01/m) 279cal 6.65/11.49mph
2) 3.13m - 26:11(8:22/m) 375cal 7.17/9.32mph
3) 1.82m - 15:00(8:16/m) 215cal 7.26/8.66mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:15 |
2:15 |
9:01 |
2/2 |
0.50 |
4:37 |
2:21 |
9:26 |
5/5 |
0.75 |
6:52 |
2:16 |
9:02 |
2/4 |
1.00 |
9:18 |
2:26 |
9:43 |
4/4 |
1.25 |
11:30 |
2:12 |
8:46 |
4/7 |
1.50 |
13:46 |
2:16 |
9:04 |
4/8 |
1.75 |
16:01 |
2:16 |
9:02 |
5/5 |
2.00 |
18:08 |
2:07 |
8:27 |
9/3 |
2.25 |
20:16 |
2:08 |
8:31 |
6/4 |
2.50 |
22:26 |
2:10 |
8:39 |
5/4 |
2.75 |
24:25 |
1:59 |
7:55 |
6/7 |
3.00 |
26:33 |
2:09 |
8:36 |
6/11 |
3.25 |
28:41 |
2:08 |
8:32 |
10/4 |
3.50 |
30:55 |
2:13 |
8:54 |
10/8 |
3.75 |
33:03 |
2:08 |
8:33 |
8/4 |
4.00 |
35:13 |
2:10 |
8:39 |
4/8 |
4.25 |
37:10 |
1:57 |
7:48 |
9/3 |
4.50 |
39:13 |
2:03 |
8:12 |
4/12 |
4.75 |
41:16 |
2:03 |
8:13 |
6/7 |
5.00 |
43:22 |
2:06 |
8:24 |
5/6 |
5.25 |
45:29 |
2:07 |
8:27 |
6/6 |
5.50 |
47:33 |
2:05 |
8:18 |
7/6 |
5.75 |
49:37 |
2:04 |
8:17 |
7/7 |
6.00 |
51:34 |
1:56 |
7:46 |
4/7 |
6.25 |
53:49 |
2:15 |
9:01 |
6/5 |
6.50 |
55:54 |
2:05 |
8:20 |
4/5 |
6.75 |
57:57 |
2:04 |
8:14 |
6/3 |
7.00 |
59:59 |
2:02 |
8:08 |
5/4 |
7.25 |
1:02:01 |
2:01 |
8:04 |
7/6 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:45 |
53.67% |
More |
800m |
3:58 |
7:59 |
58.64% |
More |
1km |
4:58 |
7:59 |
60.87% |
More |
Mile |
8:08 |
8:08 |
62.81% |
More |
5k |
25:38 |
8:15 |
69.63% |
More |
5 miles |
41:43 |
8:21 |
69.93% |
More |
10k |
52:22 |
8:26 |
69.83% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:35 |
7:35 |
67.34 |
5km |
25:14 |
8:07 |
70.71 |
5M |
41:47 |
8:21 |
69.83 |
10km |
52:37 |
8:28 |
69.50 |
10M |
1:27:08 |
8:43 |
69.32 |
Half |
1:56:00 |
8:51 |
68.09 |
20M |
3:01:39 |
9:05 |
68.63 |
Mara |
4:01:51 |
9:14 |
68.40 |
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