Sun 18th Jan 2015 at 8:00am by LouLou
Run > Long Run
-
Time
1:59:54
-
Miles
16.00
-
Min/mi
7:30
-
Pacing
83%
-
WAVA
66.58
-
Cals
1753
-
Asc(m)
42
-
Hillscore
21
-
Surface
Road
Notes & Comments
1 comments
Team DHH long run - suffered for the early pace with heavy legs on the hilly last few miles on light snow also. Tiredness around hip flexors and glutes. Great first 12 miles though feeling strong and holding back - should ahve held back more!!
7:46 7:05 7:24 6:45 7:08 7:13 7:24 6:51 7:12 7:11 7:34 7:58 7:53 7:51 8:29 8:07 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:02 |
4:02 |
8:04 |
7/0 |
1.00 |
7:45 |
3:43 |
7:26 |
0/33 |
1.50 |
11:19 |
3:34 |
7:08 |
5/3 |
2.00 |
14:50 |
3:31 |
7:02 |
2/7 |
2.50 |
18:28 |
3:39 |
7:17 |
16/5 |
3.00 |
22:14 |
3:45 |
7:31 |
10/1 |
3.50 |
25:43 |
3:29 |
6:59 |
4/10 |
4.00 |
29:00 |
3:16 |
6:32 |
0/38 |
4.50 |
32:21 |
3:22 |
6:44 |
1/26 |
5.00 |
36:08 |
3:47 |
7:33 |
17/0 |
5.50 |
39:44 |
3:36 |
7:12 |
1/8 |
6.00 |
43:24 |
3:40 |
7:20 |
3/9 |
6.50 |
47:16 |
3:52 |
7:45 |
16/4 |
7.00 |
52:02 |
4:45 |
9:31 |
2/22 |
7.50 |
55:26 |
3:24 |
6:48 |
0/13 |
8.00 |
58:53 |
3:28 |
6:55 |
2/2 |
8.50 |
1:02:27 |
3:34 |
7:08 |
1/2 |
9.00 |
1:06:05 |
3:38 |
7:17 |
2/2 |
9.50 |
1:09:40 |
3:35 |
7:10 |
2/3 |
10.00 |
1:13:17 |
3:37 |
7:13 |
3/2 |
10.50 |
1:16:57 |
3:41 |
7:21 |
4/4 |
11.00 |
1:20:50 |
3:53 |
7:46 |
11/3 |
11.50 |
1:24:35 |
3:45 |
7:30 |
1/5 |
12.00 |
1:28:51 |
4:15 |
8:31 |
22/0 |
12.50 |
1:33:02 |
4:11 |
8:23 |
14/1 |
13.00 |
1:36:56 |
3:54 |
7:48 |
6/1 |
13.50 |
1:40:59 |
4:03 |
8:06 |
13/0 |
14.00 |
1:44:52 |
3:53 |
7:46 |
9/1 |
14.50 |
1:49:20 |
4:28 |
8:56 |
18/1 |
15.00 |
1:53:49 |
4:29 |
8:58 |
10/3 |
15.50 |
1:58:11 |
4:21 |
8:42 |
17/3 |
16.00 |
2:02:11 |
4:01 |
8:02 |
5/23 |
16.00 |
2:02:14 |
3 |
33:15 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
109 2.0% |
8:20
|
29 1.7% |
7:27
|
21 2.2% |
7:26
|
20 3.7% |
7:26
|
17 2.3% |
7:34
|
10 4.8% |
9:19
|
See your biggest climbs
|
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:21 |
6:21 |
66.42 |
5km |
21:06 |
6:47 |
69.84 |
5M |
34:57 |
6:59 |
68.34 |
10km |
44:00 |
7:05 |
67.78 |
10M |
1:12:51 |
7:17 |
67.38 |
Half |
1:37:00 |
7:24 |
66.09 |
20M |
2:31:54 |
7:36 |
66.48 |
Mara |
3:22:14 |
7:43 |
66.24 |
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That is a good run on top of yesterday's effort. I think the signs are very positive. Well done.