Sat 5th Nov 2022 at 1:59pm by CT
Run > General
- cold
-
Time
46:59
-
Miles
5.40
-
Min/mi
8:42
-
Pacing
93%
-
WAVA
68.09
-
Cals
631
-
Asc(m)
35
-
Surface
Road
Notes & Comments
Central park, ECP (hills) & lakes
Second run of the day to complete what was on my training programme.
10 mins easy; 2 & half mins threshold; 8 x 30 secs hills; easy
Muddy after rain. Slipped a couple of times.
Split Summary
===
1) 1.12m - 10:01(8:59/m) 131cal 6.68/8.12mph
2) 0.31m - 2:35(8:15/m) 36cal 7.28/8.12mph
3) 0.08m - 56(11:22/m) 10cal 5.28/7.55mph
4) 0.08m - 40(8:24/m) 8cal 7.14/8.03mph
5) 0.1m - 51(8:50/m) 12cal 6.79/7.84mph
6) 0.08m - 40(8:00/m) 9cal 7.49/8.33mph
7) 0.1m - 53(8:44/m) 12cal 6.86/7.81mph
8) 0.08m - 38(8:10/m) 9cal 7.35/8.07mph
9) 0.1m - 52(8:37/m) 12cal 6.96/7.96mph
10) 0.09m - 42(8:05/m) 9cal 7.42/7.95mph
11) 0.09m - 49(8:36/m) 11cal 6.98/7.49mph
12) 0.08m - 39(8:06/m) 8cal 7.4/8.68mph
13) 0.1m - 51(8:35/m) 12cal 6.99/8.41mph
14) 0.09m - 41(7:54/m) 9cal 7.59/8.25mph
15) 0.09m - 47(8:33/m) 11cal 7.02/7.72mph
16) 0m - 0(5:09/m) 11.61/5.74mph
17) 0.08m - 38(7:59/m) 9cal 7.51/9.1mph
18) 0.1m - 54(8:52/m) 13cal 6.76/8.12mph
19) 0.08m - 41(8:01/m) 9cal 7.48/7.88mph
20) 2.54m - 22:11(8:43/m) 301cal 6.88/8.43mph
10:01 2:35 56 40 51 40 53 38 52 42 49 39 51 41 47 0 38 54 41 22:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:23 |
2:23 +3
|
9:33 |
3/3 |
0.50 |
4:37 |
2:14 |
8:56 |
3/3 |
0.75 |
6:53 |
2:16 |
9:03 |
2/5 |
1.00 |
9:05 |
2:12 |
8:47 |
5/2 |
1.25 |
11:11 |
2:06 |
8:25 |
7/7 |
1.50 |
13:28 |
2:17 |
9:06 |
8/4 |
1.75 |
15:36 |
2:08 |
8:32 |
9/8 |
2.00 |
17:43 |
2:07 |
8:28 |
6/9 |
2.25 |
19:50 |
2:07 |
8:29 |
7/5 |
2.50 |
21:52 |
2:02 |
8:10 |
10/7 |
2.75 |
23:57 |
2:05 |
8:19 |
5/9 |
3.00 |
26:10 |
2:13 |
8:53 |
7/8 |
3.25 |
28:29 |
2:19 |
9:15 |
3/4 |
3.50 |
30:39 |
2:10 |
8:40 |
6/5 |
3.75 |
32:53 |
2:14 |
8:57 |
5/7 |
4.00 |
35:02 |
2:09 |
8:37 |
7/5 |
4.25 |
37:16 |
2:14 |
8:54 |
5/5 |
4.50 |
39:26 |
2:10 |
8:41 |
7/6 |
4.75 |
41:30 |
2:04 |
8:15 |
7/6 |
5.00 |
43:41 |
2:11 |
8:44 |
5/7 |
5.25 |
45:49 |
2:08 |
8:31 |
5/5 |
5.40 |
47:01 |
1:12 |
8:15 |
3/3 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:05 |
51.94% |
More |
800m |
4:06 |
8:14 |
57.64% |
More |
1km |
5:08 |
8:16 |
59.66% |
More |
Mile |
8:19 |
8:19 |
62.09% |
More |
5k |
26:48 |
8:37 |
67.39% |
More |
5 miles |
43:20 |
8:40 |
68.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:52 |
7:52 |
65.69 |
5km |
26:09 |
8:25 |
69.05 |
5M |
43:18 |
8:40 |
68.21 |
10km |
54:31 |
8:46 |
67.91 |
10M |
1:30:17 |
9:02 |
67.75 |
Half |
2:00:12 |
9:11 |
66.56 |
20M |
3:08:14 |
9:25 |
67.13 |
Mara |
4:10:37 |
9:34 |
66.93 |
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