Sun 30th Nov 2014 at 8:00am by lildude

Run > Long Run

cold

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Time
2:00:03
Miles
15.19
Min/mi
7:54
Pacing
82.8%
WAVA
56.83
Cals
1197
BPM
158
%MHR
79.6
B/mi
1246
Asc(m)
42
Hillscore
12
Surface
Road

Notes & Comments

120min Long Run

Woke this morning feeling quite tired. Had planned on 2.5 hours, but once I got going realised my legs and mind weren't really up for it so opted for 2 hours with the pace picked up a bit in the second half.

Not a bad run in the end and I think I could have done the extra half hour if I've not picked up the pace.

Today's run closed off my biggest week (107km) and biggest month (302km) this year... terrible compared to last but great given the circumstances.

5:27 4:54 5:00 4:58 4:56 5:08 4:54 5:03 5:00 5:32 5:08 4:55 5:11 4:47 4:42 4:43 4:52 4:36 4:37 4:54 5:04 4:46 4:27 4:15 2:12

Pin Map

0mi in 0

Pace

26%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	4:26	4:26	8:52	166 81-187	1473	6/0
1.00	8:25	3:59	7:58	179 168-187	1426	0/14
1.50	12:24	3:59	7:58	177 163-186	1412	0/5
2.00	16:24	4:00	8:00	154 145-168	1232	3/1
2.50	20:25	4:00	8:01	148 142-157	1185	5/5
3.00	24:23	3:59	7:58	147 139-151	1170	1/7
3.50	28:24	4:00	8:00	148 143-152	1185	4/4
4.00	32:30	4:06	8:12	147 143-153	1205	12/3
4.50	36:26	3:57	7:53	151 148-154	1192	4/2
5.00	40:34	4:08	8:16	151 146-158	1247	9/4
5.50	44:35	4:01	8:03	149 138-158	1198	1/12
6.00	48:59	4:24	8:48	154 136-162	1355	24/2
6.50	53:17	4:17	8:35	158 148-170	1356	24/6
7.00	57:31	4:15	8:29	151 139-158	1282	6/3
7.50	1:01:50	4:18	8:36	144 129-156	1239	0/16
8.00	1:06:50	5:00	10:00	154 135-166	1540	13/8
8.50	1:11:09	4:20	8:39	152 134-160	1316	9/3
9.00	1:15:07	3:58	7:55	150 141-157	1188	2/7
9.50	1:18:54	3:48	7:35	154 144-159	1169	0/19
10.00	1:22:43	3:48	7:36	154 144-160	1171	2/15
10.50	1:26:40	3:57	7:55	157 151-162	1242	3/2
11.00	1:30:15	3:35	7:11	163 159-166	1170	1/2
11.50	1:34:05	3:50	7:40	163 155-166	1248	3/4
12.00	1:37:49	3:44	7:29	163 155-167	1218	5/3
12.50	1:41:54	4:05	8:10	161 159-163	1316	9/4
13.00	1:45:58	4:04	8:08	160 156-164	1301	14/1
13.50	1:49:50	3:52	7:44	162 160-165	1253	2/1
14.00	1:53:37	3:47	7:33	165 163-167	1246	4/2
14.50	1:56:58	3:21	6:41	172 163-175	1150	5/4
15.00	2:00:28	3:31	7:01	169 167-172	1187	0/7
15.18	2:02:01	1:33	8:31	168 165-169	1431	1/1

Heart

158/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 58m, Flat prediction 1:58:11

Elevation Graph

Biggest Climbs (m)	Min/mi
53 4.7%	8:27
30 4.1%	9:55
22 1.8%	8:12
11 2.2%	8:08
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	44.98%	More
800m	3:19	6:40	50.98%	More
1km	4:11	6:43	53.10%	More
Mile	6:51	6:51	56.21%	More
5k	23:25	7:32	55.76%	More
5 miles	37:38	7:32	56.58%	More
10k	46:58	7:34	56.72%	More
10 miles	1:19:40	7:58	55.29%	More
Half	1:44:49	8:00	55.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:57	6:57	55.37
5km	22:46	7:20	57.35
5M	37:29	7:30	56.80
10km	47:04	7:34	56.61
10M	1:17:29	7:45	56.84
Half	1:42:48	7:51	56.27
20M	2:40:09	8:00	57.24
Mara	3:32:30	8:07	57.52

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