Fri 5th Jul 2019 at 7:00am by Rosehip
Run > Intervals
- Good
- warm
-
Time
44:52
-
Miles
3.88
-
Min/mi
11:34
-
Pacing
66%
-
WAVA
48.23
-
Cals
423
-
Asc(m)
20
-
Surface
Mixed
Notes & Comments
1 comments
6 x 600m
plan said 8x, thought I'd manage 7 - ran out of road and time.
300m recoveries too long when walked, cut some short and cought breath standing in shade.
Uneven pacing partly down to different surfaces underfoot/obstacles but also because I'm rubbish at pacing. was aiming for 9.30s
Same obstacles as last week's intervals - with added tractor in the ditch entertainment.
Split Summary
===
1) 0.61m - 7:15(11:57/m) 70cal 5.02/6.42mph
2) 0.15m - 2:35(16:47/m) 13cal 3.57/6.45mph
3) 0.37m - 3:30(9:24/m) 43cal 6.38/7.3mph
4) 0.1m - 1:46(17:48/m) 9cal 3.37/6.23mph
5) 0.37m - 3:24(9:08/m) 42cal 6.57/7.45mph
6) 0.19m - 3:09(16:56/m) 17cal 3.54/6.86mph
7) 0.37m - 3:34(9:34/m) 44cal 6.27/8.4mph
8) 0.19m - 2:57(15:49/m) 16cal 3.79/6.69mph
9) 0.37m - 3:38(9:46/m) 43cal 6.15/6.87mph
10) 0.09m - 1:26(16:02/m) 9cal 3.74/6.75mph
11) 0.37m - 3:38(9:44/m) 43cal 6.16/7.31mph
12) 0.11m - 1:56(17:24/m) 11cal 3.45/7.15mph
13) 0.37m - 3:30(9:24/m) 42cal 6.38/7.36mph
14) 0.19m - 2:21(12:37/m) 19cal 4.75/6.83mph
15) 0.02m - 11(10:13/m) 2cal 5.87/6.33mph
7:15 2:35 3:30 1:46 3:24 3:09 3:34 2:57 3:38 1:26 3:38 1:56 3:30 2:21 11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.76 |
10:00 |
10:00 +8
|
13:05 |
4/3 |
1.64 |
20:00 |
10:00 +52
|
11:26 |
5/4 |
2.37 |
30:00 |
10:00 +35
|
13:36 |
3/4 |
3.23 |
40:00 |
10:00 +51
|
11:45 |
4/4 |
3.87 |
47:52 |
7:52 +31
|
12:07 |
4/5 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:08 |
44.31% |
More |
800m |
5:14 |
10:32 |
42.60% |
More |
1km |
7:07 |
11:27 |
40.81% |
More |
Mile |
11:15 |
11:15 |
43.87% |
More |
5k |
37:49 |
12:10 |
45.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:42 |
8:42 |
56.70 |
5km |
34:17 |
11:02 |
50.28 |
5M |
1:00:59 |
12:12 |
46.17 |
10km |
1:19:20 |
12:46 |
44.46 |
10M |
2:21:08 |
14:07 |
41.23 |
Half |
3:15:41 |
14:56 |
38.87 |
20M |
5:26:34 |
16:20 |
36.71 |
Mara |
7:32:49 |
17:17 |
35.10 |
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