Tue 29th Nov 2022 at 8:13am by CT
Run > Intervals
cold
-
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
11:46 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
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:47 |
7:11 |
58.43% |
More |
| 800m |
3:44 |
7:30 |
63.20% |
More |
| 1km |
4:42 |
7:33 |
65.27% |
More |
| Mile |
7:41 |
7:41 |
67.26% |
More |
| 5k |
24:26 |
7:52 |
73.89% |
More |
| 5 miles |
39:38 |
7:56 |
74.53% |
More |
| 10k |
49:47 |
8:01 |
74.37% |
More |
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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