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Tue 5th Sep 2023 at 6:25pm by CT

Run > Intervals
  • warm
  • Time
    1:00:40
  • Miles
    7.39
  • Min/mi
    8:13
  • Pacing
    93.5%
  • WAVA
    70.85
  • Cals
    865
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

Rainham Roads loop - BP intervals

Warm evening after a hot day. Felt quite worn out but good to get it done.

5 mins WU; 2 mins (8:10); 3 mins (7:50); 5 mins (7:54); 3 mins (7:44); 2 mins (7:43); 5 mins (8:05); 3 mins (7:40) 2 mins (8:00); 4 x 75 secs (7:35/7:37/8:15/7:38). Easy

Split Summary
===
1) 0.56mi - 5:06(9:04/mi) 63cal 6.62/7.41mph
2) 0.26mi - 2:05(8:10/mi) 29cal 7.34/8.08mph
3) 0.18mi - 1:31(8:35/mi) 21cal 6.99/7.99mph
4) 0.38mi - 3:00(7:50/mi) 45cal 7.65/8.66mph
5) 0.01mi - 3(6:42/mi) 8.95/8.35mph
6) 0mi - 2(6:42/mi) 8.97/8.26mph
7) 0.14mi - 1:15(8:42/mi) 17cal 6.9/8.43mph
8) 0.64mi - 5:03(7:54/mi) 74cal 7.6/9.14mph
9) 0.23mi - 1:56(8:21/mi) 28cal 7.18/9.09mph
10) 0.4mi - 3:05(7:44/mi) 47cal 7.76/8.65mph
11) 0.17mi - 1:25(8:24/mi) 20cal 7.14/8.59mph
12) 0.27mi - 2:06(7:43/mi) 33cal 7.77/10.22mph
13) 0.16mi - 1:24(8:58/mi) 18cal 6.7/8.16mph
14) 0.63mi - 5:05(8:05/mi) 74cal 7.42/8.34mph
15) 0.22mi - 1:55(8:41/mi) 26cal 6.91/8.24mph
16) 0.4mi - 3:05(7:40/mi) 48cal 7.83/9.92mph
17) 0.17mi - 1:24(8:28/mi) 20cal 7.08/8.24mph
18) 0.26mi - 2:06(8:00/mi) 31cal 7.5/8.83mph
19) 0.11mi - 55(8:23/mi) 13cal 7.15/7.79mph
20) 0.06mi - 28(8:28/mi) 6cal 7.09/8.52mph
21) 0.17mi - 1:20(7:35/mi) 21cal 7.91/8.66mph
22) 0.17mi - 1:26(8:18/mi) 20cal 7.23/8.29mph
23) 0.17mi - 1:20(7:37/mi) 20cal 7.88/8.45mph
24) 0.16mi - 1:25(8:42/mi) 19cal 6.9/8mph
25) 0.16mi - 1:21(8:15/mi) 19cal 7.27/8.27mph
26) 0.17mi - 1:25(8:25/mi) 20cal 7.13/8.67mph
27) 0.18mi - 1:20(7:38/mi) 20cal 7.87/8.81mph
28) 0.95mi - 8:03(8:29/mi) 113cal 7.07/8.24mph
5:06 2:05 1:31 3:00 3 2 1:15 5:03 1:56 3:05 1:25 2:06 1:24 5:05 1:55 3:05 1:24 2:06 55 28 1:20 1:26 1:20 1:25 1:21 1:25 1:20 8:03

Multigraph

  • Pace
  • Elev
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.56 5:06 5:06 9:03 3/6
0.82 7:11 2:05 8:09 8/8
0.99 8:41 1:30 8:31 2/5
1.38 11:41 3:00 7:51 13/14
1.38 11:44 3 7:44 1/0
1.39 11:46 2 6:37 0/0
1.53 13:01 1:15 8:39 1/4
2.17 18:10 5:09 +1 8:04 27/22
2.40 20:06 1:56 8:22 3/3
2.80 23:10 3:04 7:42 11/10
2.97 24:35 1:25 8:23 2/4
3.24 26:42 2:07 7:44 10/11
3.40 28:06 1:24 8:58 3/6
4.03 33:11 5:05 8:05 26/19
4.25 35:06 1:55 8:41 4/4
4.65 38:12 3:06 7:42 15/16
4.82 39:36 1:24 8:27 3/3
5.08 41:43 2:07 8:03 9/7
5.19 42:38 55 8:18 3/1
5.25 43:06 28 8:22 0/1
5.42 44:26 1:20 7:37 8/7
5.59 45:51 1:25 8:16 1/5
5.77 47:12 1:21 7:42 8/7
5.93 48:37 1:25 8:43 3/1
6.09 49:57 1:20 8:11 7/8
6.26 51:22 1:25 8:25 1/4
6.44 52:42 1:20 7:37 7/7
7.39 1:00:46 8:04 +1 8:31 20/17

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:26 56.48% More
    800m 3:53 7:48 60.79% More
    1km 4:52 7:50 62.82% More
    Mile 7:53 7:53 65.10% More
    5k 25:02 8:04 71.04% More
    5 miles 40:24 8:05 71.24% More
    10k 50:30 8:08 70.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:17 7:17 70.53
    5km 24:13 7:48 73.45
    5M 40:06 8:01 71.79
    10km 50:29 8:07 70.99
    10M 1:23:36 8:22 70.91
    Half 1:51:18 8:30 70.61
    20M 2:54:18 8:43 69.47
    Mara 3:52:03 8:51 68.35
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