Tue 29th Nov 2022 at 8:13am by CT
Run > Intervals
- cold
- Follow User
- 0 👍
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Time
1:05:58
-
Miles 8.01
-
Min/mi 8:14
-
Pacing
72%
-
WAVA
73.43
-
Cals
938
-
Asc(m)
28
-
Surface
Road
Notes & Comments
2 x Chase - Bertie intervals with John
11 mins WU; 2 x 75 secs + 90 secs (7.29/7.38)
5 mins + 2 mins recov (7.48)
3 x 3 mins + 90 secs (7.34/7.57/7.47)
5 mins + 2mins (7.36)
3 x 90 secs + 90 secs (7.44/7.16/7.34)
2 x 75 secs + 90 secs (7.07/7.08)
Easy
Cold morning. Challenging session but quite enjoyed it.
Split Summary
===
1) 1.24m - 11:46(9:30/m) 144cal 6.31/7.34mph
2) 0.17m - 1:17(7:29/m) 19cal 8.01/8.37mph
3) 0.16m - 1:28(9:01/m) 19cal 6.66/8.2mph
4) 0.17m - 1:19(7:38/m) 20cal 7.86/8.67mph
5) 0.16m - 1:26(8:50/m) 19cal 6.79/8.13mph
6) 0.65m - 5:03(7:48/m) 77cal 7.7/8.55mph
7) 0.19m - 1:41(8:50/m) 24cal 6.79/8.68mph
8) 0.4m - 3:03(7:34/m) 47cal 7.92/8.61mph
9) 0.18m - 1:36(8:47/m) 22cal 6.83/8.23mph
10) 0.38m - 3:03(7:57/m) 45cal 7.55/9.38mph
11) 0.15m - 1:18(8:51/m) 17cal 6.78/8.07mph
12) 0.39m - 3:04(7:47/m) 46cal 7.72/8.91mph
13) 0.16m - 1:26(8:46/m) 19cal 6.84/8.02mph
14) 0.66m - 5:03(7:36/m) 79cal 7.89/8.71mph
15) 0.23m - 1:57(8:35/m) 27cal 6.99/8.47mph
16) 0.27m - 2:03(7:44/m) 31cal 7.77/8.32mph
17) 0.17m - 1:26(8:34/m) 20cal 7.01/8.18mph
18) 0.28m - 2:04(7:16/m) 33cal 8.26/8.79mph
19) 0.17m - 1:27(8:45/m) 20cal 6.86/8.33mph
20) 0.27m - 2:04(7:34/m) 31cal 7.93/8.6mph
21) 0.18m - 1:26(8:07/m) 21cal 7.39/7.88mph
22) 0.18m - 1:17(7:07/m) 20cal 8.43/8.89mph
23) 0.17m - 1:27(8:31/m) 20cal 7.05/8.81mph
24) 0.19m - 1:20(7:08/m) 21cal 8.41/9.25mph
25) 0.83m - 6:52(8:17/m) 97cal 7.25/8.9mph
11 mins WU; 2 x 75 secs + 90 secs (7.29/7.38)
5 mins + 2 mins recov (7.48)
3 x 3 mins + 90 secs (7.34/7.57/7.47)
5 mins + 2mins (7.36)
3 x 90 secs + 90 secs (7.44/7.16/7.34)
2 x 75 secs + 90 secs (7.07/7.08)
Easy
Cold morning. Challenging session but quite enjoyed it.
Split Summary
===
1) 1.24m - 11:46(9:30/m) 144cal 6.31/7.34mph
2) 0.17m - 1:17(7:29/m) 19cal 8.01/8.37mph
3) 0.16m - 1:28(9:01/m) 19cal 6.66/8.2mph
4) 0.17m - 1:19(7:38/m) 20cal 7.86/8.67mph
5) 0.16m - 1:26(8:50/m) 19cal 6.79/8.13mph
6) 0.65m - 5:03(7:48/m) 77cal 7.7/8.55mph
7) 0.19m - 1:41(8:50/m) 24cal 6.79/8.68mph
8) 0.4m - 3:03(7:34/m) 47cal 7.92/8.61mph
9) 0.18m - 1:36(8:47/m) 22cal 6.83/8.23mph
10) 0.38m - 3:03(7:57/m) 45cal 7.55/9.38mph
11) 0.15m - 1:18(8:51/m) 17cal 6.78/8.07mph
12) 0.39m - 3:04(7:47/m) 46cal 7.72/8.91mph
13) 0.16m - 1:26(8:46/m) 19cal 6.84/8.02mph
14) 0.66m - 5:03(7:36/m) 79cal 7.89/8.71mph
15) 0.23m - 1:57(8:35/m) 27cal 6.99/8.47mph
16) 0.27m - 2:03(7:44/m) 31cal 7.77/8.32mph
17) 0.17m - 1:26(8:34/m) 20cal 7.01/8.18mph
18) 0.28m - 2:04(7:16/m) 33cal 8.26/8.79mph
19) 0.17m - 1:27(8:45/m) 20cal 6.86/8.33mph
20) 0.27m - 2:04(7:34/m) 31cal 7.93/8.6mph
21) 0.18m - 1:26(8:07/m) 21cal 7.39/7.88mph
22) 0.18m - 1:17(7:07/m) 20cal 8.43/8.89mph
23) 0.17m - 1:27(8:31/m) 20cal 7.05/8.81mph
24) 0.19m - 1:20(7:08/m) 21cal 8.41/9.25mph
25) 0.83m - 6:52(8:17/m) 97cal 7.25/8.9mph
11:46 1:17 1:28 1:19 1:26 5:03 1:41 3:03 1:36 3:03 1:18 3:04 1:26 5:03 1:57 2:03 1:26 2:04 1:27 2:04 1:26 1:17 1:27 1:20 6:52
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.13 | 1:13 | 1:13 | 9:45 | 1/1 |
0.25 | 2:27 | 1:14 | 9:50 | 1/1 |
0.38 | 3:36 | 1:09 | 9:14 | 1/1 |
0.50 | 4:44 | 1:08 | 9:07 | 1/2 |
0.63 | 5:53 | 1:09 | 9:12 | 1/2 |
0.75 | 7:10 | 1:17 | 10:13 | 1/2 |
0.88 | 8:24 | 1:14 | 9:49 | 2/2 |
1.00 | 9:34 | 1:10 | 9:22 | 3/1 |
1.13 | 10:42 | 1:08 | 9:07 | 1/1 |
1.25 | 11:50 | 1:07 | 9:00 | 3/3 |
1.38 | 12:47 | 57 | 7:39 | 3/3 |
1.50 | 13:52 | 1:05 | 8:39 | 2/4 |
1.63 | 14:54 | 1:02 | 8:18 | 2/3 |
1.75 | 15:51 | 57 | 7:37 | 2/2 |
1.88 | 16:58 | 1:07 | 8:54 | 3/2 |
2.00 | 17:58 | 1:00 | 8:02 | 4/2 |
2.13 | 18:59 | 1:01 | 8:04 | 4/3 |
2.25 | 19:58 | 59 | 7:53 | 1/2 |
2.38 | 20:57 | 59 | 7:48 | 2/5 |
2.50 | 21:54 | 57 | 7:37 | 2/4 |
2.63 | 22:55 | 1:01 | 8:06 | 3/1 |
2.75 | 24:01 | 1:06 | 8:52 | 2/2 |
2.88 | 24:58 | 57 | 7:37 | 3/2 |
3.00 | 25:56 | 58 | 7:44 | 1/3 |
3.13 | 26:52 | 56 | 7:28 | 3/4 |
3.25 | 27:53 | 1:01 | 8:10 | 3/4 |
3.38 | 28:58 | 1:05 | 8:38 | 2/3 |
3.50 | 30:01 | 1:03 | 8:26 | 2/3 |
3.63 | 31:00 | 59 | 7:52 | 3/2 |
3.75 | 31:59 | 59 | 7:51 | 3/5 |
3.88 | 33:07 | 1:07 | 9:00 | 3/2 |
4.00 | 34:04 | 58 | 7:42 | 2/2 |
4.13 | 35:01 | 57 | 7:36 | 3/3 |
4.25 | 36:01 | 59 | 7:56 | 3/3 |
4.38 | 37:06 | 1:06 | 8:46 | 4/3 |
4.50 | 38:07 | 1:01 | 8:05 | 2/2 |
4.63 | 39:05 | 58 | 7:44 | 4/3 |
4.75 | 40:03 | 58 | 7:41 | 4/3 |
4.88 | 40:59 | 56 | 7:31 | 4/3 |
5.00 | 41:55 | 56 | 7:31 | 3/4 |
5.13 | 42:54 | 59 | 7:48 | 3/4 |
5.25 | 43:56 | 1:03 | 8:21 | 2/2 |
5.38 | 44:57 | 1:01 | 8:07 | 1/4 |
5.50 | 45:58 | 1:00 | 8:02 | 2/4 |
5.63 | 46:58 | 1:00 | 8:01 | 4/1 |
5.75 | 48:01 | 1:04 | 8:30 | 4/2 |
5.88 | 48:56 | 54 | 7:13 | 3/4 |
6.00 | 49:50 | 55 | 7:17 | 2/4 |
6.13 | 50:52 | 1:02 | 8:18 | 2/3 |
6.25 | 51:56 | 1:03 | 8:26 | 4/2 |
6.38 | 52:52 | 57 | 7:33 | 3/1 |
6.50 | 53:50 | 58 | 7:45 | 3/2 |
6.63 | 54:50 | 59 | 7:55 | 2/3 |
6.75 | 55:46 | 57 | 7:32 | 2/4 |
6.87 | 56:44 | 58 | 7:41 | 3/3 |
7.00 | 57:46 | 1:02 | 8:17 | 2/3 |
7.12 | 58:40 | 54 | 7:16 | 2/2 |
7.25 | 1:01:14 | 2:33 +1:39 | 20:26 | 2/2 |
7.37 | 1:02:21 | 1:07 | 8:59 | 3/5 |
7.50 | 1:03:25 | 1:04 | 8:31 | 4/4 |
7.62 | 1:04:26 | 1:01 | 8:11 | 4/2 |
7.75 | 1:05:26 | 59 | 7:55 | 5/3 |
7.87 | 1:06:27 | 1:01 | 8:12 | 5/5 |
8.00 | 1:07:30 | 1:03 | 8:20 | 3/3 |
8.01 | 1:07:37 | 7 | 8:51 | 0/1 |
Elevation
Asc 28m,
Range 10m, Flat prediction 1:05:58
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:16 | 7:16 | 71.11 |
5km | 24:10 | 7:47 | 74.71 |
5M | 40:02 | 8:00 | 73.78 |
10km | 50:24 | 8:07 | 73.45 |
10M | 1:23:28 | 8:21 | 73.28 |
Half | 1:51:07 | 8:29 | 72.00 |
20M | 2:54:00 | 8:42 | 72.62 |
Mara | 3:51:40 | 8:51 | 72.40 |
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