Tue 15th Nov 2022 at 7:49pm by CT
Run > Intervals
- cold
-
Time
58:50
-
Miles
7.04
-
Min/mi
8:21
-
Pacing
41%
-
WAVA
71.81
-
Cals
813
-
Asc(m)
25
-
Surface
Road
Notes & Comments
To Romford station to collect train tickets + Chase loop - Intervals
5 mins WU; 8 x 400m/2 mins + 90 secs (8:13/7:58/8:00/7:57/7:30/8:09/8:23/7:57); + 5 mins recovery.
3k (2 miles)/16 mins threshold (7:57).
Didn’t feel like going out but pleased to have got it done.
Split Summary
===
1) 0.57m - 5:09(9:06/m) 65cal 6.59/7.82mph
2) 0.25m - 2:01(8:13/m) 28cal 7.3/8.18mph
3) 0.15m - 1:20(9:07/m) 17cal 6.58/7.51mph
4) 0.26m - 2:05(7:58/m) 31cal 7.53/8.07mph
5) 0.22m - 1:53(8:31/m) 24cal 7.04/8.42mph
6) 0.26m - 2:06(8:00/m) 31cal 7.5/8.49mph
7) 0.15m - 1:26(9:15/m) 20cal 6.48/8.8mph
8) 0.27m - 2:07(7:57/m) 26cal 7.54/8.8mph
9) 0.19m - 1:52(9:57/m) 19cal 6.03/7.88mph
10) 0.28m - 2:08(7:30/m) 32cal 8/9.31mph
11) 0.16m - 1:24(8:37/m) 19cal 6.97/7.56mph
12) 0.26m - 2:08(8:09/m) 31cal 7.36/8.42mph
13) 0.14m - 1:22(9:25/m) 18cal 6.37/8.07mph
14) 0.26m - 2:10(8:23/m) 27cal 7.16/9.24mph
15) 0.15m - 1:20(8:44/m) 17cal 6.87/8.64mph
16) 0.29m - 2:15(7:45/m) 35cal 7.75/9.23mph
17) 0.01m - 7(8:01/m) 1cal 7.48/7.6mph
18) 0.53m - 4:37(8:37/m) 60cal 6.96/7.66mph
19) 2.02m - 16:05(7:57/m) 240cal 7.55/8.99mph
20) 0.6m - 5:16(8:43/m) 72cal 6.88/8.38mph
5:09 2:01 1:20 2:05 1:53 2:06 1:26 2:07 1:52 2:08 1:24 2:08 1:22 2:10 1:20 2:15 7 4:37 16:05 5:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:08 |
1:08 |
9:05 |
2/2 |
0.25 |
2:18 |
1:09 |
9:16 |
1/1 |
0.38 |
3:25 |
1:08 |
9:01 |
1/1 |
0.50 |
4:33 |
1:08 |
9:06 |
1/3 |
0.63 |
5:36 |
1:03 |
8:22 |
3/4 |
0.75 |
6:43 |
1:07 +4
|
8:53 |
3/3 |
0.88 |
7:49 |
1:07 |
8:53 |
3/1 |
1.00 |
8:53 |
1:03 |
8:26 |
5/4 |
1.13 |
9:53 |
1:01 |
8:06 |
3/4 |
1.25 |
10:54 |
1:00 |
8:01 |
1/2 |
1.38 |
12:25 |
1:31 +27
|
12:09 |
5/3 |
1.50 |
13:28 |
1:03 |
8:25 |
4/3 |
1.63 |
14:27 |
59 |
7:55 |
0/2 |
1.75 |
15:32 |
1:05 |
8:36 |
1/4 |
1.88 |
16:41 |
1:09 |
9:15 |
5/3 |
2.00 |
17:38 |
57 |
7:38 |
6/3 |
2.13 |
18:40 |
1:01 |
8:10 |
3/1 |
2.25 |
20:01 |
1:22 +12
|
10:52 |
1/1 |
2.38 |
24:30 |
4:29 +3:23
|
35:52 |
2/3 |
2.50 |
25:30 |
1:00 |
7:56 |
3/3 |
2.63 |
26:30 |
1:01 |
8:05 |
5/2 |
2.75 |
27:33 |
1:03 |
8:20 |
1/2 |
2.88 |
28:31 |
59 |
7:49 |
2/4 |
3.00 |
29:36 |
1:04 |
8:35 |
3/3 |
3.13 |
30:42 |
1:06 |
8:48 |
2/6 |
3.25 |
31:55 |
1:13 |
9:48 |
1/4 |
3.38 |
33:01 |
1:06 +5
|
8:47 |
6/2 |
3.50 |
34:23 |
1:22 +16
|
10:54 |
3/3 |
3.63 |
35:22 |
59 |
7:51 |
2/3 |
3.75 |
36:18 |
57 |
7:34 |
1/3 |
3.88 |
37:18 |
1:00 |
8:00 |
5/6 |
4.00 |
38:23 |
1:04 |
8:36 |
4/3 |
4.13 |
39:48 |
1:25 +21
|
11:19 |
1/2 |
4.25 |
40:53 |
1:05 |
8:40 |
3/3 |
4.38 |
41:58 |
1:05 |
8:40 |
3/1 |
4.50 |
42:58 |
1:00 |
8:04 |
4/3 |
4.63 |
43:58 |
59 |
7:56 |
3/3 |
4.75 |
44:54 |
56 |
7:31 |
3/3 |
4.88 |
45:53 |
59 |
7:55 |
4/6 |
5.00 |
46:54 |
1:01 |
8:08 |
4/5 |
5.13 |
47:54 |
1:00 |
7:56 |
5/4 |
5.25 |
48:56 |
1:02 |
8:16 |
6/4 |
5.38 |
49:56 |
1:00 |
8:02 |
4/5 |
5.50 |
50:57 |
1:01 |
8:08 |
4/3 |
5.63 |
51:57 |
1:00 |
7:57 |
3/3 |
5.75 |
52:58 |
1:02 |
8:12 |
5/5 |
5.88 |
53:58 |
1:00 |
8:00 |
5/5 |
6.00 |
54:55 |
57 |
7:39 |
3/6 |
6.13 |
55:56 |
1:00 |
8:03 |
4/6 |
6.25 |
56:56 |
1:01 |
8:04 |
6/5 |
6.38 |
57:53 |
57 |
7:35 |
5/3 |
6.50 |
58:55 |
1:02 |
8:15 |
5/4 |
6.63 |
59:59 |
1:03 |
8:28 |
1/2 |
6.75 |
1:01:04 |
1:06 |
8:45 |
2/2 |
6.87 |
1:02:14 |
1:10 |
9:20 |
2/2 |
7.00 |
1:03:18 |
1:04 |
8:33 |
2/2 |
7.04 |
1:03:39 |
21 |
8:14 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:21 |
57.19% |
More |
800m |
3:53 |
7:48 |
60.86% |
More |
1km |
4:52 |
7:50 |
62.97% |
More |
Mile |
7:55 |
7:55 |
65.32% |
More |
5k |
25:26 |
8:11 |
71.01% |
More |
5 miles |
45:25 |
9:05 |
65.04% |
More |
10k |
56:12 |
9:03 |
65.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
69.52 |
5km |
24:43 |
7:57 |
73.05 |
5M |
40:56 |
8:11 |
72.16 |
10km |
51:32 |
8:18 |
71.84 |
10M |
1:25:21 |
8:32 |
71.66 |
Half |
1:53:38 |
8:40 |
70.41 |
20M |
2:57:57 |
8:54 |
71.00 |
Mara |
3:56:55 |
9:03 |
70.80 |
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