You can still access the old version of this page.

Thu 26th Dec 2013 at 11:00am by RichHL

Run > Race

Follow User
0 👍

Time
28:22
Miles
4.00
Min/mi
7:06
Pacing
94.2%
WAVA
65.10
Cals
447
Asc(m)
28
Surface
Road

Notes & Comments

C&C Boxing Day 4
===
Took a while to warm up but quite pleased with my pace by the end. My first hard run for a while.

Split Summary
===
1) 1km - 4:32(4:32/km) 69cal 3.68/5.15/hr
2) 1km - 4:36(4:36/km) 69cal 3.62/4.26/hr
3) 1km - 4:35(4:35/km) 71cal 3.63/4.58/hr
4) 1km - 4:29(4:29/km) 68cal 3.72/4.43/hr
5) 1km - 4:13(4:13/km) 71cal 3.95/5.36/hr
6) 1km - 4:10(4:10/km) 69cal 4.01/4.98/hr
7) 0.42km - 1:42(4:05/km) 28cal 4.09/4.75/hr
8) 0.02km - 0:05(5:11/km) 2cal 3.21/4.75/hr

Speed Summary
===
Fastest 400m in 1:37
Fastest 800m in 3:17
Fastest 1km in 4:06
Fastest 1200m in 4:55
Fastest mile in 6:38

Pace Zone Summary
===
3:00-3:19/km: 3.4%
3:20-3:39/km: 2%
3:40-3:59/km: 7.9%
4:00-4:19/km: 21.5%
4:20-4:39/km: 29.5%
4:40-4:59/km: 14.4%
5:00-5:19/km: 6.5%

4:32 4:36 4:35 4:29 4:13 4:10 1:42 0:05

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	51	51	6:48	0/1
0.25	1:42	51	6:51	0/1
0.38	2:39	57	7:35	2/0
0.50	3:36	56	7:31	1/1
0.63	4:33	57	7:36	1/1
0.75	5:29	57	7:32	1/0
0.88	6:21	52	6:57	1/0
1.00	7:17	55	7:23	1/0
1.13	8:15	58	7:47	0/0
1.25	9:10	55	7:24	2/0
1.38	10:05	55	7:16	2/1
1.50	11:03	58	7:43	2/0
1.63	11:56	53	7:08	1/0
1.75	12:52	55	7:22	0/2
1.88	13:47	55	7:23	1/1
2.00	14:44	57	7:33	1/0
2.13	15:38	54	7:14	0/1
2.25	16:31	53	7:06	1/1
2.38	17:26	55	7:16	1/0
2.50	18:16	51	6:45	0/1
2.63	19:09	52	6:57	0/2
2.75	19:59	50	6:43	1/2
2.88	20:50	51	6:45	0/1
3.00	21:41	51	6:49	0/0
3.13	22:31	50	6:42	0/1
3.25	23:21	50	6:42	0/1
3.38	24:10	49	6:32	0/1
3.50	25:00	50	6:40	1/1
3.63	25:51	51	6:47	1/2
3.75	26:44	53	7:00	0/1
3.88	27:34	51	6:44	1/0
4.00	28:22	48	6:29	1/0

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	50.23%	More
800m	3:17	6:36	57.56%	More
1km	4:06	6:37	59.94%	More
Mile	6:38	6:38	63.20%	More
5k	21:53	7:03	65.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	64.20
5km	21:42	6:59	65.75
5M	35:56	7:11	64.60
10km	45:15	7:17	64.04
10M	1:14:55	7:30	63.90
Half	1:39:45	7:37	62.99
20M	2:36:13	7:49	63.74
Mara	3:27:59	7:56	63.83

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry