Tue 22nd Nov 2022 at 12:38pm by CT
Run > Intervals
-
Time
56:54
-
Miles
7.08
-
Min/mi
8:02
-
Pacing
94%
-
WAVA
74.66
-
Cals
832
-
Asc(m)
29
-
Surface
Road
Notes & Comments
Crow Lane - Frizlands Lane loop
Bertie interval session. Good to do it during the day when I could see properly & also it freed up the evening. Found it hard work though. Breathing a bit tough from having a cold.
5 mins WU; 2 x 2 mins + 90 secs (7:49/7:43); 4 mins + 90 secs (7:50); 6 mins + 2 mins (7:47); 4 mins + 90 secs (7:49); 3 x 2 mins + 90 secs (7:43/7:32/7:35); 4 x 90 secs + 90 secs (7:37/7:38/7:37/7:22); easy
Split Summary
===
1) 0.58m - 5:00(8:37/m) 66cal 6.96/8.47mph
2) 0.26m - 2:04(7:49/m) 31cal 7.67/8.69mph
3) 0.17m - 1:27(8:27/m) 20cal 7.1/8.51mph
4) 0.27m - 2:06(7:43/m) 32cal 7.78/8.61mph
5) 0.17m - 1:25(8:12/m) 20cal 7.31/8.21mph
6) 0.52m - 4:06(7:50/m) 62cal 7.66/8.93mph
7) 0.16m - 1:22(8:48/m) 19cal 6.82/8.45mph
8) 0.78m - 6:06(7:47/m) 93cal 7.7/9.55mph
9) 0.23m - 1:55(8:20/m) 27cal 7.2/7.94mph
10) 0.52m - 4:06(7:49/m) 62cal 7.68/8.58mph
11) 0.16m - 1:25(9:02/m) 19cal 6.64/8.77mph
12) 0.27m - 2:04(7:43/m) 31cal 7.78/8.3mph
13) 0.18m - 1:25(8:05/m) 21cal 7.42/8.47mph
14) 0.27m - 2:03(7:32/m) 32cal 7.96/8.8mph
15) 0.17m - 1:28(8:29/m) 20cal 7.07/7.93mph
16) 0.27m - 2:04(7:35/m) 32cal 7.91/9.1mph
17) 0.17m - 1:27(8:15/m) 20cal 7.27/8.24mph
18) 0.2m - 1:33(7:37/m) 24cal 7.88/8.54mph
19) 0.16m - 1:25(8:41/m) 20cal 6.91/8.45mph
20) 0.21m - 1:34(7:38/m) 24cal 7.86/8.59mph
21) 0.17m - 1:25(8:26/m) 20cal 7.11/8.06mph
22) 0.22m - 1:40(7:37/m) 26cal 7.88/9.3mph
23) 0.15m - 1:20(9:00/m) 17cal 6.67/7.41mph
24) 0.22m - 1:37(7:22/m) 25cal 8.15/9.08mph
25) 0.59m - 4:48(8:12/m) 69cal 7.32/8.84mph
5:00 2:04 1:27 2:06 1:25 4:06 1:22 6:06 1:55 4:06 1:25 2:04 1:25 2:03 1:28 2:04 1:27 1:33 1:25 1:34 1:25 1:40 1:20 1:37 4:48
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:06 |
1:06 |
8:51 |
2/2 |
| 0.25 |
2:11 |
1:05 |
8:39 |
2/2 |
| 0.38 |
3:16 |
1:05 |
8:38 |
3/2 |
| 0.50 |
4:20 |
1:04 |
8:32 |
2/3 |
| 0.63 |
5:20 |
1:00 |
8:03 |
1/3 |
| 0.75 |
6:19 |
58 |
7:45 |
5/3 |
| 0.88 |
7:19 |
1:00 |
8:01 |
4/3 |
| 1.00 |
8:22 |
1:04 |
8:31 |
4/3 |
| 1.13 |
9:20 |
58 |
7:41 |
3/2 |
| 1.25 |
10:19 |
59 |
7:48 |
3/4 |
| 1.38 |
11:19 |
1:00 |
8:02 |
2/4 |
| 1.50 |
12:20 |
1:01 |
8:12 |
4/5 |
| 1.63 |
13:15 |
55 |
7:18 |
3/6 |
| 1.75 |
14:18 |
1:03 |
8:26 |
3/3 |
| 1.88 |
15:14 |
56 |
7:25 |
5/4 |
| 2.00 |
16:14 |
1:00 |
8:01 |
6/3 |
| 2.13 |
17:21 |
1:07 |
8:59 |
2/4 |
| 2.25 |
18:22 |
1:01 |
8:06 |
4/3 |
| 2.38 |
19:21 |
58 |
7:47 |
3/2 |
| 2.50 |
20:16 |
56 |
7:27 |
5/5 |
| 2.63 |
21:17 |
1:01 |
8:07 |
3/4 |
| 2.75 |
22:18 |
1:01 |
8:07 |
3/3 |
| 2.88 |
23:14 |
55 |
7:22 |
6/4 |
| 3.00 |
24:13 |
1:00 |
7:58 |
4/4 |
| 3.13 |
25:17 |
1:03 |
8:26 |
3/4 |
| 3.25 |
26:16 |
59 |
7:54 |
4/4 |
| 3.38 |
27:15 |
59 |
7:52 |
4/4 |
| 3.50 |
28:12 |
57 |
7:37 |
5/5 |
| 3.63 |
29:11 |
59 |
7:55 |
5/5 |
| 3.75 |
30:12 |
1:01 |
8:07 |
3/2 |
| 3.88 |
31:21 |
1:09 |
9:13 |
6/0 |
| 4.00 |
32:18 |
57 |
7:32 |
3/8 |
| 4.13 |
33:16 |
58 |
7:44 |
2/4 |
| 4.25 |
34:17 |
1:01 |
8:09 |
2/3 |
| 4.38 |
35:16 |
59 |
7:48 |
3/4 |
| 4.50 |
36:11 |
55 |
7:21 |
5/6 |
| 4.63 |
37:13 |
1:02 |
8:16 |
3/3 |
| 4.75 |
38:12 |
59 |
7:52 |
3/4 |
| 4.88 |
39:10 |
59 |
7:49 |
4/4 |
| 5.00 |
40:07 |
57 |
7:32 |
3/3 |
| 5.13 |
41:10 |
1:03 |
8:26 |
2/4 |
| 5.25 |
42:09 |
59 |
7:54 |
4/6 |
| 5.38 |
43:06 |
57 |
7:38 |
3/5 |
| 5.50 |
44:10 |
1:03 |
8:28 |
2/4 |
| 5.63 |
45:11 |
1:01 |
8:12 |
7/2 |
| 5.75 |
46:08 |
56 |
7:30 |
4/5 |
| 5.88 |
47:12 |
1:04 |
8:35 |
2/5 |
| 6.00 |
48:10 |
58 |
7:43 |
3/3 |
| 6.13 |
49:08 |
58 |
7:46 |
6/3 |
| 6.25 |
50:17 |
1:09 +2
|
9:10 |
3/2 |
| 6.38 |
51:15 |
58 |
7:46 |
3/6 |
| 6.50 |
52:10 |
55 |
7:17 |
3/6 |
| 6.63 |
53:12 |
1:02 |
8:20 |
4/3 |
| 6.75 |
54:16 |
1:04 |
8:31 |
5/3 |
| 6.87 |
55:15 |
1:00 |
7:57 |
4/4 |
| 7.00 |
56:17 |
1:02 |
8:14 |
3/4 |
| 7.08 |
56:56 |
39 |
8:04 |
3/3 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:51 |
7:27 |
56.38% |
More |
| 800m |
3:51 |
7:44 |
61.32% |
More |
| 1km |
4:47 |
7:42 |
63.99% |
More |
| Mile |
7:48 |
7:48 |
66.23% |
More |
| 5k |
24:34 |
7:55 |
73.48% |
More |
| 5 miles |
39:46 |
7:57 |
74.28% |
More |
| 10k |
49:36 |
7:59 |
74.65% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:09 |
7:09 |
72.27 |
| 5km |
23:46 |
7:39 |
75.97 |
| 5M |
39:21 |
7:52 |
75.06 |
| 10km |
49:33 |
7:58 |
74.71 |
| 10M |
1:22:03 |
8:12 |
74.55 |
| Half |
1:49:14 |
8:20 |
73.24 |
| 20M |
2:51:04 |
8:33 |
73.86 |
| Mara |
3:47:46 |
8:42 |
73.64 |
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