Tue 8th Nov 2022 at 6:27pm by CT
Run > Intervals
Not good
-
Time
1:00:35
-
Miles
7.20
-
Min/mi
8:25
-
Pacing
90%
-
WAVA
71.42
-
Cals
846
-
Asc(m)
33
-
Surface
Road
Notes & Comments
Rainham Roads loop - intervals
10 mins WU; 6 mins threshold + 3 mins recov; 5 x 2 mins 5k pace + 90 secs recov; 3 mins recov; 6 mins threshold; easy
Had to take it a bit steady in places due to darkness & not wanting to fall.
Split Summary
===
1) 1.09m - 10:00(9:08/m) 125cal 6.57/9.29mph
2) 0.76m - 6:10(8:08/m) 90cal 7.38/9.76mph
3) 0.32m - 2:52(8:53/m) 38cal 6.76/9.5mph
4) 0.27m - 2:03(7:37/m) 32cal 7.87/9.66mph
5) 0.17m - 1:25(8:26/m) 20cal 7.11/8.47mph
6) 0.4m - 3:07(7:51/m) 47cal 7.64/8.5mph
7) 0.16m - 1:23(8:27/m) 19cal 7.1/7.98mph
8) 0.28m - 2:07(7:37/m) 33cal 7.88/9.94mph
9) 0.16m - 1:22(8:48/m) 17cal 6.82/9.38mph
10) 0.26m - 2:06(8:00/m) 31cal 7.5/8.24mph
11) 0.27m - 2:24(8:53/m) 31cal 6.76/7.62mph
12) 0.28m - 2:05(7:30/m) 33cal 8/9.06mph
13) 0.35m - 2:57(8:27/m) 42cal 7.11/8.52mph
14) 0.77m - 6:15(8:04/m) 92cal 7.43/8.77mph
15) 1.66m - 14:18(8:37/m) 196cal 6.96/7.95mph
10:00 6:10 2:52 2:03 1:25 3:07 1:23 2:07 1:22 2:06 2:24 2:05 2:57 6:15 14:18
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:11 |
1:11 |
9:30 |
2/1 |
| 0.25 |
2:19 |
1:08 |
9:06 |
2/2 |
| 0.38 |
3:26 |
1:07 |
8:54 |
3/2 |
| 0.50 |
4:32 |
1:05 |
8:43 |
2/3 |
| 0.63 |
5:38 |
1:07 |
8:53 |
1/2 |
| 0.75 |
6:50 |
1:12 |
9:33 |
1/2 |
| 0.88 |
7:57 |
1:07 |
8:57 |
3/1 |
| 1.00 |
9:06 |
1:09 |
9:11 |
1/7 |
| 1.13 |
10:16 |
1:10 |
9:22 |
1/1 |
| 1.25 |
11:21 |
1:05 |
8:39 |
2/1 |
| 1.38 |
12:21 |
1:00 |
8:00 |
2/4 |
| 1.50 |
13:19 |
58 |
7:45 |
3/3 |
| 1.63 |
14:21 |
1:02 |
8:13 |
2/4 |
| 1.75 |
15:20 |
1:00 |
7:58 |
4/5 |
| 1.88 |
16:20 |
1:00 |
8:00 |
5/3 |
| 2.00 |
17:29 |
1:09 |
9:12 |
6/6 |
| 2.13 |
18:35 |
1:06 |
8:45 |
2/3 |
| 2.25 |
19:35 |
1:00 |
7:57 |
2/1 |
| 2.38 |
20:32 |
57 |
7:37 |
2/1 |
| 2.50 |
21:33 |
1:02 |
8:14 |
5/3 |
| 2.63 |
22:35 |
1:01 |
8:09 |
4/3 |
| 2.75 |
23:32 |
58 |
7:41 |
3/1 |
| 2.88 |
24:31 |
59 |
7:52 |
5/5 |
| 3.00 |
25:32 |
1:01 |
8:05 |
4/4 |
| 3.13 |
26:36 |
1:04 |
8:34 |
5/5 |
| 3.25 |
27:36 |
59 |
7:54 |
1/4 |
| 3.38 |
28:33 |
57 |
7:39 |
3/3 |
| 3.50 |
29:30 |
57 |
7:38 |
4/3 |
| 3.63 |
30:51 |
1:21 +15
|
10:48 |
2/4 |
| 3.75 |
31:50 |
59 |
7:53 |
5/4 |
| 3.88 |
32:52 |
1:02 |
8:15 |
6/2 |
| 4.00 |
33:56 |
1:04 |
8:31 |
4/1 |
| 4.13 |
35:12 |
1:16 +7
|
10:11 |
2/3 |
| 4.25 |
36:09 |
56 |
7:31 |
2/3 |
| 4.38 |
37:07 |
58 |
7:47 |
3/6 |
| 4.50 |
38:09 |
1:02 |
8:12 |
3/3 |
| 4.63 |
39:10 |
1:02 |
8:14 |
1/3 |
| 4.75 |
40:13 |
1:03 |
8:25 |
2/4 |
| 4.88 |
41:11 |
58 |
7:41 |
4/1 |
| 5.00 |
42:11 |
1:00 |
7:59 |
4/4 |
| 5.13 |
43:12 |
1:01 |
8:10 |
5/5 |
| 5.25 |
44:14 |
1:02 |
8:13 |
4/3 |
| 5.38 |
45:14 |
1:00 |
8:00 |
7/4 |
| 5.50 |
46:17 |
1:03 |
8:26 |
5/3 |
| 5.63 |
47:26 |
1:09 |
9:15 |
3/3 |
| 5.75 |
48:29 |
1:02 |
8:20 |
3/4 |
| 5.88 |
49:33 |
1:04 |
8:35 |
1/4 |
| 6.00 |
50:39 |
1:06 |
8:45 |
2/2 |
| 6.13 |
51:46 |
1:07 |
8:55 |
4/2 |
| 6.25 |
52:54 |
1:08 |
9:03 |
4/3 |
| 6.38 |
53:56 |
1:02 |
8:15 |
2/4 |
| 6.50 |
54:59 |
1:03 |
8:27 |
2/5 |
| 6.63 |
56:04 |
1:05 |
8:41 |
3/5 |
| 6.75 |
57:10 |
1:06 |
8:48 |
4/2 |
| 6.87 |
58:12 |
1:02 |
8:15 |
5/4 |
| 7.00 |
59:14 |
1:02 |
8:16 |
5/3 |
| 7.12 |
1:00:18 |
1:04 |
8:31 |
4/3 |
| 7.20 |
1:00:58 |
40 |
8:47 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:50 |
7:21 |
57.15% |
More |
| 800m |
3:55 |
7:52 |
60.26% |
More |
| 1km |
4:53 |
7:52 |
62.63% |
More |
| Mile |
7:57 |
7:57 |
65.01% |
More |
| 5k |
25:29 |
8:12 |
70.86% |
More |
| 5 miles |
41:29 |
8:18 |
71.20% |
More |
| 10k |
51:58 |
8:22 |
71.24% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:28 |
7:28 |
69.21 |
| 5km |
24:51 |
8:00 |
72.66 |
| 5M |
41:10 |
8:14 |
71.75 |
| 10km |
51:49 |
8:20 |
71.45 |
| 10M |
1:25:49 |
8:35 |
71.28 |
| Half |
1:54:16 |
8:43 |
70.02 |
| 20M |
2:58:56 |
8:57 |
70.61 |
| Mara |
3:58:13 |
9:06 |
70.41 |
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