Tue 21st Mar 2023 at 7:12pm by CT
Run > Intervals
windy
-
Time
1:00:38
-
Miles
7.24
-
Min/mi
8:22
-
Pacing
93%
-
WAVA
71.75
-
Cals
847
-
Asc(m)
24
-
Surface
Road
Notes & Comments
2 x Chase - Bertie intervals
Windy evening
5 mins WU; 3 mins + 90 secs recov (8.05); 6 mins + 2 mins (8.04); 3 x 3 mins (8.09/8.05/7.37); 3 x 2 mins (7.28/7.44/8.08); 4 x 90 secs (7.50/8.14/8.04/7.45).
Didn't feel like going out but glad I did in the end. Didn't enjoy it though. It was really hard work.
Split Summary
===
1) 0.54mi - 5:03(9:17/mi) 62cal 6.46/7.37mph
2) 0.39mi - 3:11(8:05/mi) 45cal 7.42/8.95mph
3) 0.17mi - 1:31(8:43/mi) 21cal 6.89/8.71mph
4) 0.75mi - 6:04(8:04/mi) 88cal 7.44/9.24mph
5) 0.19mi - 1:45(8:57/mi) 23cal 6.7/7.98mph
6) 0.38mi - 3:04(8:09/mi) 44cal 7.36/7.94mph
7) 0.17mi - 1:31(8:46/mi) 20cal 6.85/8.54mph
8) 0.39mi - 3:07(8:05/mi) 46cal 7.43/8.93mph
9) 0.14mi - 1:15(8:38/mi) 17cal 6.94/7.88mph
10) 0.41mi - 3:06(7:37/mi) 48cal 7.89/8.69mph
11) 0.16mi - 1:25(8:50/mi) 19cal 6.8/8.41mph
12) 0.29mi - 2:08(7:28/mi) 33cal 8.03/8.94mph
13) 0.15mi - 1:21(8:47/mi) 18cal 6.83/8.01mph
14) 0.27mi - 2:07(7:44/mi) 32cal 7.77/9.1mph
15) 0.17mi - 1:23(8:14/mi) 20cal 7.28/9.09mph
16) 0.26mi - 2:06(8:08/mi) 30cal 7.38/7.97mph
17) 0.16mi - 1:27(8:56/mi) 19cal 6.71/7.97mph
18) 0.2mi - 1:35(7:50/mi) 23cal 7.65/8.59mph
19) 0.15mi - 1:22(9:02/mi) 18cal 6.64/7.64mph
20) 0.2mi - 1:38(8:14/mi) 23cal 7.28/8.08mph
21) 0.14mi - 1:23(9:33/mi) 17cal 6.28/7.26mph
22) 0.2mi - 1:39(8:04/mi) 23cal 7.44/8.54mph
23) 0.14mi - 1:18(9:10/mi) 17cal 6.54/8.14mph
24) 0.21mi - 1:38(7:45/mi) 25cal 7.74/8.83mph
25) 0.98mi - 8:31(8:42/mi) 116cal 6.89/8.39mph
5:03 3:11 1:31 6:04 1:45 3:04 1:31 3:07 1:15 3:06 1:25 2:08 1:21 2:07 1:23 2:06 1:27 1:35 1:22 1:38 1:23 1:39 1:18 1:38 8:31
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:09 |
1:09 |
9:13 |
4/4 |
| 0.25 |
2:18 |
1:09 |
9:11 |
2/1 |
| 0.38 |
3:28 |
1:10 |
9:23 |
2/2 |
| 0.50 |
4:36 |
1:08 |
9:04 |
1/3 |
| 0.63 |
5:40 |
1:04 |
8:32 |
1/2 |
| 0.75 |
6:42 |
1:02 |
8:13 |
4/4 |
| 0.88 |
7:46 |
1:04 |
8:30 |
6/5 |
| 1.00 |
8:45 |
59 |
7:55 |
3/4 |
| 1.13 |
9:52 |
1:07 |
8:56 |
2/1 |
| 1.25 |
10:52 |
1:00 |
7:59 |
3/3 |
| 1.38 |
11:53 |
1:01 |
8:06 |
4/3 |
| 1.50 |
12:53 |
1:01 |
8:05 |
7/4 |
| 1.63 |
13:53 |
1:00 |
8:00 |
5/4 |
| 1.75 |
14:54 |
1:01 |
8:08 |
4/5 |
| 1.88 |
15:55 |
1:00 |
8:02 |
3/4 |
| 2.00 |
17:00 |
1:06 |
8:46 |
2/3 |
| 2.13 |
18:05 |
1:05 |
8:36 |
3/4 |
| 2.25 |
19:07 |
1:02 |
8:15 |
6/4 |
| 2.38 |
20:08 |
1:01 |
8:07 |
5/5 |
| 2.50 |
21:13 |
1:05 |
8:39 |
2/5 |
| 2.63 |
22:16 |
1:03 |
8:26 |
4/6 |
| 2.75 |
23:18 |
1:02 |
8:14 |
4/4 |
| 2.88 |
24:20 |
1:02 |
8:16 |
4/2 |
| 3.00 |
25:18 |
58 |
7:45 |
4/2 |
| 3.13 |
26:23 |
1:05 |
8:43 |
3/2 |
| 3.25 |
27:21 |
57 |
7:40 |
3/3 |
| 3.38 |
28:18 |
58 |
7:41 |
7/6 |
| 3.50 |
29:16 |
58 |
7:41 |
3/4 |
| 3.63 |
30:18 |
1:02 |
8:17 |
3/3 |
| 3.75 |
31:19 |
1:01 |
8:09 |
3/4 |
| 3.88 |
32:15 |
56 |
7:28 |
4/6 |
| 4.00 |
33:13 |
58 |
7:46 |
4/3 |
| 4.13 |
34:21 |
1:07 |
8:59 |
3/2 |
| 4.25 |
35:16 |
56 |
7:26 |
5/6 |
| 4.38 |
36:14 |
58 |
7:43 |
4/2 |
| 4.50 |
37:16 |
1:02 |
8:16 |
1/2 |
| 4.63 |
38:18 |
1:02 |
8:12 |
4/2 |
| 4.75 |
39:19 |
1:02 |
8:14 |
5/3 |
| 4.88 |
40:22 |
1:03 |
8:21 |
3/3 |
| 5.00 |
41:29 |
1:07 |
8:56 |
2/3 |
| 5.13 |
42:28 |
59 |
7:54 |
4/6 |
| 5.25 |
43:30 |
1:01 |
8:12 |
2/3 |
| 5.38 |
44:37 |
1:07 |
8:58 |
5/4 |
| 5.50 |
45:38 |
1:01 |
8:10 |
5/3 |
| 5.63 |
46:46 |
1:08 |
9:06 |
2/2 |
| 5.75 |
47:53 |
1:06 |
8:49 |
2/4 |
| 5.88 |
48:54 |
1:02 |
8:14 |
4/3 |
| 6.00 |
50:01 |
1:06 |
8:50 |
5/5 |
| 6.13 |
51:02 |
1:02 |
8:15 |
2/4 |
| 6.25 |
52:01 |
58 |
7:47 |
5/7 |
| 6.38 |
53:07 |
1:06 |
8:47 |
5/5 |
| 6.50 |
54:15 |
1:08 |
9:06 |
2/2 |
| 6.63 |
55:21 |
1:06 |
8:47 |
2/1 |
| 6.75 |
56:26 |
1:05 |
8:39 |
3/2 |
| 6.87 |
57:29 |
1:04 |
8:30 |
3/3 |
| 7.00 |
58:35 |
1:06 |
8:49 |
3/2 |
| 7.12 |
59:40 |
1:05 |
8:40 |
2/2 |
| 7.24 |
1:00:37 |
57 |
8:17 |
3/3 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:52 |
7:30 |
55.98% |
More |
| 800m |
3:53 |
7:48 |
60.77% |
More |
| 1km |
4:50 |
7:47 |
63.39% |
More |
| Mile |
7:54 |
7:54 |
65.40% |
More |
| 5k |
25:11 |
8:06 |
71.68% |
More |
| 5 miles |
40:57 |
8:11 |
72.12% |
More |
| 10k |
51:27 |
8:17 |
71.95% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:26 |
7:26 |
69.52 |
| 5km |
24:44 |
7:58 |
73.00 |
| 5M |
40:57 |
8:11 |
72.13 |
| 10km |
51:34 |
8:18 |
71.79 |
| 10M |
1:25:23 |
8:32 |
71.64 |
| Half |
1:53:41 |
8:41 |
70.38 |
| 20M |
2:58:01 |
8:54 |
70.98 |
| Mara |
3:57:01 |
9:03 |
70.77 |
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