Thu 10th Nov 2022 at 6:23pm by CT
Run > Intervals
Not good
-
Time
1:11:42
-
Miles
8.63
-
Min/mi
8:18
-
Pacing
67%
-
WAVA
73.14
-
Cals
1008
-
Asc(m)
44
-
Surface
Road
Notes & Comments
Rom Valley Way, South St, Upr Rainham Rd, Rainham Rd, Rainham Rd S&N
Mild. Managed to get myself out earlier tonight which was good.
Bertie intervals. 5 mins WU; 3 mins (8.04) + 90 secs; 6 mins (7:58) + 3 mins; 4 x 3 mins + 90 secs (7:59/7:43/7:29/7:44); 3 x 2 mins + 90 secs (7:36/8:19/7:41).
Second interval session of the week. Not ideal with road crossings but quite pleased with how it went.
Split Summary
===
1) 0.66m - 6:01(9:07/m) 77cal 6.58/7.27mph
2) 0.39m - 3:09(8:04/m) 46cal 7.44/8.17mph
3) 0.16m - 1:23(8:46/m) 18cal 6.85/7.79mph
4) 0.76m - 6:01(7:58/m) 89cal 7.53/9.26mph
5) 0.32m - 3:01(9:27/m) 37cal 6.35/8.76mph
6) 0.38m - 3:01(7:59/m) 44cal 7.51/8.7mph
7) 0.28m - 2:24(8:27/m) 33cal 7.11/8.37mph
8) 0.4m - 3:07(7:43/m) 45cal 7.78/8.54mph
9) 0.16m - 1:25(8:43/m) 18cal 6.88/7.56mph
10) 0.41m - 3:06(7:29/m) 49cal 8.01/8.79mph
11) 0.16m - 1:22(8:46/m) 18cal 6.84/7.4mph
12) 0.4m - 3:07(7:44/m) 47cal 7.75/9.07mph
13) 0.13m - 1:06(8:22/m) 16cal 7.17/8.84mph
14) 0.27m - 2:02(7:36/m) 31cal 7.89/8.72mph
15) 0.14m - 1:15(8:42/m) 17cal 6.9/8.36mph
16) 0.28m - 2:05(7:28/m) 32cal 8.03/8.74mph
17) 0.06m - 29(8:39/m) 7cal 6.94/8.51mph
18) 0.03m - 22(10:56/m) 3cal 5.49/7.27mph
19) 0.28m - 2:07(7:30/m) 33cal 8.01/8.7mph
20) 0.18m - 1:28(8:12/m) 21cal 7.32/8.45mph
21) 0.21m - 1:35(7:36/m) 25cal 7.9/8.36mph
22) 0.17m - 1:30(8:36/m) 21cal 6.97/8.18mph
23) 0.19m - 1:33(8:19/m) 22cal 7.21/8.44mph
24) 0.15m - 1:21(8:47/m) 16cal 6.84/8.8mph
25) 0.21m - 1:35(7:41/m) 24cal 7.81/8.43mph
26) 1.85m - 16:06(8:43/m) 219cal 6.89/8.16mph
6:01 3:09 1:23 6:01 3:01 3:01 2:24 3:07 1:25 3:06 1:22 3:07 1:06 2:02 1:15 2:05 29 22 2:07 1:28 1:35 1:30 1:33 1:21 1:35 16:06
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:07 |
1:07 |
8:59 |
1/1 |
| 0.25 |
2:17 |
1:09 |
9:14 |
1/1 |
| 0.38 |
3:27 |
1:10 |
9:21 |
1/1 |
| 0.50 |
4:35 |
1:09 |
9:08 |
0/3 |
| 0.63 |
5:41 |
1:06 |
8:49 |
2/2 |
| 0.75 |
6:45 |
1:04 |
8:28 |
4/2 |
| 0.88 |
7:45 |
1:01 |
8:04 |
4/4 |
| 1.00 |
8:46 |
1:00 |
8:02 |
2/2 |
| 1.13 |
9:49 |
1:03 |
8:26 |
3/2 |
| 1.25 |
10:54 |
1:05 |
8:37 |
2/4 |
| 1.38 |
11:53 |
59 |
7:51 |
3/3 |
| 1.50 |
12:53 |
1:00 |
8:03 |
4/4 |
| 1.63 |
13:52 |
59 |
7:51 |
3/4 |
| 1.75 |
14:53 |
1:02 |
8:12 |
5/3 |
| 1.88 |
15:52 |
58 |
7:45 |
5/2 |
| 2.00 |
16:55 |
1:03 |
8:24 |
1/2 |
| 2.13 |
18:00 |
1:06 |
8:46 |
2/1 |
| 2.25 |
19:17 |
1:16 |
10:11 |
1/4 |
| 2.38 |
20:23 |
1:06 |
8:47 |
4/2 |
| 2.50 |
21:23 |
1:00 |
8:00 |
5/4 |
| 2.63 |
22:20 |
57 |
7:36 |
3/6 |
| 2.75 |
23:21 |
1:02 |
8:13 |
3/4 |
| 2.88 |
24:24 |
1:03 |
8:22 |
2/3 |
| 3.00 |
26:42 |
2:18 +1:21
|
18:26 |
4/2 |
| 3.13 |
27:41 |
59 |
7:49 |
4/3 |
| 3.25 |
28:39 |
58 |
7:45 |
5/5 |
| 3.38 |
29:41 |
1:02 |
8:13 |
5/3 |
| 3.50 |
30:51 |
1:10 +5
|
9:22 |
2/2 |
| 3.63 |
31:48 |
57 |
7:39 |
3/3 |
| 3.75 |
32:46 |
57 |
7:39 |
2/4 |
| 3.88 |
33:39 |
54 |
7:09 |
1/7 |
| 4.00 |
34:44 |
1:05 +2
|
8:39 |
4/4 |
| 4.13 |
35:47 |
1:03 |
8:24 |
4/2 |
| 4.25 |
36:46 |
59 |
7:50 |
3/3 |
| 4.38 |
37:45 |
59 |
7:55 |
3/4 |
| 4.50 |
38:44 |
59 |
7:51 |
6/3 |
| 4.63 |
39:44 |
1:00 |
8:02 |
2/3 |
| 4.75 |
40:40 |
55 |
7:22 |
3/3 |
| 4.88 |
41:38 |
58 |
7:48 |
4/5 |
| 5.00 |
42:43 |
1:05 |
8:36 |
3/5 |
| 5.13 |
43:42 |
1:00 |
7:58 |
3/4 |
| 5.25 |
44:38 |
56 |
7:29 |
4/5 |
| 5.38 |
47:22 |
2:44 +1:42
|
21:50 |
2/5 |
| 5.50 |
48:22 |
1:00 |
7:59 |
4/4 |
| 5.63 |
49:19 |
57 |
7:35 |
2/6 |
| 5.75 |
50:19 |
1:00 |
7:59 |
5/3 |
| 5.88 |
51:19 |
1:00 |
8:04 |
6/5 |
| 6.00 |
52:17 |
58 |
7:40 |
4/5 |
| 6.13 |
53:18 |
1:01 |
8:09 |
3/3 |
| 6.25 |
54:21 |
1:03 |
8:25 |
4/5 |
| 6.38 |
55:24 |
1:03 |
8:21 |
6/1 |
| 6.50 |
56:37 |
1:13 +8
|
9:48 |
1/4 |
| 6.63 |
57:37 |
1:00 |
7:58 |
4/2 |
| 6.75 |
58:35 |
58 |
7:48 |
6/5 |
| 6.87 |
59:39 |
1:03 |
8:27 |
3/1 |
| 7.00 |
1:00:47 |
1:08 |
9:04 |
2/2 |
| 7.12 |
1:01:49 |
1:03 |
8:21 |
2/4 |
| 7.25 |
1:02:55 |
1:05 |
8:44 |
2/3 |
| 7.37 |
1:03:58 |
1:04 |
8:30 |
2/1 |
| 7.50 |
1:05:03 |
1:04 |
8:34 |
4/1 |
| 7.62 |
1:06:09 |
1:07 |
8:54 |
2/1 |
| 7.75 |
1:07:18 |
1:09 |
9:10 |
2/4 |
| 7.87 |
1:08:21 |
1:02 |
8:20 |
3/5 |
| 8.00 |
1:09:24 |
1:03 |
8:25 |
3/4 |
| 8.12 |
1:10:28 |
1:04 |
8:31 |
3/3 |
| 8.25 |
1:11:35 |
1:08 |
9:01 |
4/2 |
| 8.37 |
1:12:38 |
1:03 |
8:25 |
4/3 |
| 8.50 |
1:13:42 |
1:04 |
8:30 |
3/3 |
| 8.62 |
1:15:04 |
1:22 +11
|
10:57 |
2/2 |
| 8.63 |
1:15:10 |
6 |
10:27 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:15 |
58.00% |
More |
| 800m |
3:48 |
7:38 |
62.15% |
More |
| 1km |
4:48 |
7:44 |
63.76% |
More |
| Mile |
7:52 |
7:52 |
65.76% |
More |
| 5k |
26:06 |
8:24 |
69.19% |
More |
| 5 miles |
42:12 |
8:26 |
69.99% |
More |
| 10k |
53:37 |
8:38 |
69.04% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:18 |
7:18 |
70.79 |
| 5km |
24:17 |
7:49 |
74.35 |
| 5M |
40:12 |
8:02 |
73.47 |
| 10km |
50:37 |
8:09 |
73.14 |
| 10M |
1:23:49 |
8:23 |
72.98 |
| Half |
1:51:36 |
8:31 |
71.69 |
| 20M |
2:54:46 |
8:44 |
72.30 |
| Mara |
3:52:40 |
8:53 |
72.09 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
