Wed 17th Dec 2014 at 12:00pm by colettedeann

Run > Long Run

Good

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Time
1:48:48
Miles
9.12
Min/mi
11:56
Pacing
94%
WAVA
45.36
Cals
939
Asc(m)
42
Surface
Road

struggled

Notes & Comments

Split Summary
===
1) 1m - 12:01(12:01/m) 101cal 2.23/2.9/hr
2) 1m - 12:01(12:01/m) 101cal 2.23/2.66/hr
3) 1m - 12:00(12:00/m) 107cal 2.24/3.71/hr
4) 1m - 11:56(11:56/m) 102cal 2.25/2.6/hr
5) 1m - 11:58(11:58/m) 105cal 2.24/2.88/hr
6) 1m - 11:56(11:56/m) 105cal 2.25/3.03/hr
7) 1m - 11:54(11:54/m) 102cal 2.25/3.23/hr
8) 1m - 11:45(11:45/m) 103cal 2.28/2.83/hr
9) 1m - 11:56(11:56/m) 101cal 2.25/3.04/hr

struggled to keep to option 1 pace - compromised and went midway between option 1 and option 2

12:01 12:01 12:00 11:56 11:58 11:56 11:54 11:45 11:56 1:21

Pace

44%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	3:20	3:20	13:21	0/3
0.50	6:10	2:50	11:20	0/4
0.75	8:56	2:45	11:02	4/1
1.00	12:00	3:04	12:15	4/0
1.25	14:57	2:57	11:48	1/2
1.50	17:49	2:52	11:29	6/0
1.75	20:55	3:06	12:26	2/0
2.00	24:00	3:05	12:20	0/2
2.25	27:09	3:09	12:36	3/0
2.50	30:09	3:00	11:59	1/0
2.75	33:00	2:51	11:25	2/1
3.00	35:59	2:59	11:54	1/4
3.25	39:06	3:07	12:30	1/1
3.50	42:01	2:55	11:40	0/3
3.75	45:00	2:59	11:56	2/0
4.00	47:55	2:55	11:40	1/2
4.25	50:47	2:51	11:25	0/4
4.50	53:50	3:03	12:12	0/2
4.75	56:48	2:59	11:55	1/2
5.00	59:53	3:05	12:20	1/1
5.25	1:02:56	3:03	12:13	3/0
5.50	1:05:58	3:01	12:05	3/0
5.75	1:08:51	2:54	11:34	3/0
6.00	1:11:50	2:59	11:54	1/1
6.25	1:14:44	2:54	11:38	0/2
6.50	1:17:44	2:59	11:57	1/2
6.75	1:20:41	2:57	11:49	2/3
7.00	1:23:44	3:03	12:13	2/2
7.25	1:26:44	3:00	11:58	4/0
7.50	1:29:41	2:58	11:52	4/0
7.75	1:32:42	3:01	12:03	3/1
8.00	1:35:29	2:47	11:08	0/2
8.25	1:38:27	2:57	11:50	1/1
8.50	1:41:31	3:04	12:16	0/3
8.75	1:44:30	2:59	11:56	2/2
9.00	1:47:24	2:54	11:38	1/2
9.12	1:48:46	1:22	11:29	1/0

Elevation

Asc 42m, Range 18m, Flat prediction 1:48:48

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	51.98
5km	32:07	10:20	50.24
5M	55:04	11:01	47.80
10km	1:10:26	11:20	46.79
10M	2:00:46	12:05	44.92
Half	2:44:00	12:31	43.18
20M	4:24:54	13:15	42.02
Mara	5:59:44	13:44	40.96

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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