Sun 4th Jan 2015 at 9:00am by lildude

Run > Long Run

v cold

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Time
1:05:02
Miles
9.44
Min/mi
6:53
Pacing
87%
WAVA
63.72
Cals
868
BPM
173
%MHR
87.5
B/mi
1193
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

65mins "Long run"

The first of my marathon programme "Long runs". I wouldn't normally call 65mins a long run, but it is the first of many to come at a speed that is meant to be slightly slower than MP.

A good but very cold run in sandals. My toes only felt fully defrosted after about 10km. Ended up running this a bit quicker than I should have as I wanted to get home before my watch died.

5:05 4:28 34 4:14 4:15 4:15 4:04 4:04 4:15 4:08 4:07 4:13 4:08 4:12 4:18 4:12 29

Pin Map

0mi in 0

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	4:01	4:01	8:02	141 79-173	1132	1/7
1.00	7:51	3:50	7:40	166 158-179	1274	0/9
1.50	11:17	3:26	6:53	173 161-182	1190	2/4
2.00	14:44	3:27	6:53	172 169-179	1185	4/2
2.50	18:09	3:25	6:50	173 169-178	1183	3/1
3.00	21:34	3:24	6:49	171 168-174	1165	2/4
3.50	24:54	3:20	6:41	175 167-180	1168	3/2
4.00	28:42	3:48	7:36	170 146-182	1293	3/6
4.50	32:05	3:23	6:46	177 169-182	1197	3/5
5.00	35:30	3:25	6:50	180 176-184	1231	10/1
5.50	38:50	3:20	6:40	183 181-186	1219	6/1
6.00	42:09	3:19	6:38	178 169-182	1180	1/6
6.50	45:32	3:23	6:46	182 174-187	1233	13/0
7.00	48:53	3:21	6:42	182 180-184	1221	3/1
7.50	52:13	3:20	6:40	179 171-184	1193	2/9
8.00	55:37	3:24	6:47	174 169-180	1181	3/11
8.50	59:00	3:23	6:46	180 177-184	1217	8/1
9.00	1:02:27	3:27	6:54	182 178-185	1255	11/2
9.43	1:05:38	3:11	7:21	175 168-181	1286	1/5

Heart

173/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 25m, Flat prediction 1:05:02

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.1%	6:53
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	6:00	49.81%	More
800m	3:08	6:18	53.95%	More
1km	3:59	6:24	55.78%	More
Mile	6:29	6:29	59.28%	More
5k	20:42	6:40	63.08%	More
5 miles	33:32	6:42	63.48%	More
10k	42:17	6:48	63.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	62.23
5km	20:18	6:32	64.32
5M	33:25	6:41	63.72
10km	41:58	6:45	63.48
10M	1:09:05	6:55	63.76
Half	1:31:40	7:00	63.11
20M	2:22:48	7:08	64.19
Mara	3:09:29	7:14	64.51

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