- Good
- cold
-
Time
4:45:55
-
Miles
30.00
-
Min/mi
9:32
-
WAVA
52.11
-
Cals
3485
-
Asc(m)
319
-
Surface
Road
Notes & Comments
This year i'm going to try and do at least 1 30 mile run every month. Today was the 1st.
Had a route in my head and added as i went along with a bit twisty turny near the end.
Ideally a big loop but only one section of out and back around 6 miles in total so not too bad.
Felt pretty good most of the run with 1 banana, snickers flapjack at 10 miles. nother flapjack at 17 and some haribo at 25. Drank about 1 litre of electrolyte but my pack has sprung a leak so not sure on the real amount.
===
1) 1m - 10:16(10:16/m)
2) 2m - 9:44(9:44/m)
3) 3m - 9:57(9:57/m)
4) 4m 9:50(9:50/m)
5) 5m 9:27(9:27/m)
6) 6m 9:35(9:35/m)
7) 7m 9:29(9:29/m)
8) 8m 9:45(9:45/m)
9) 9m 9:35(9:35/m)
10) 10m 9:47(9:47/m)
11) 11m 9:22(9:22/m)
12) 12m 9:38(9:38/m)
13) 13m 9:17(9:17/m)
14) 14m 9:18(9:18/m)
15) 15m 9:33(9:33/m)
16) 16m 9:32(9:32/m)
17) 17m 9:20(9:20/m)
18) 18m 9:18(9:18/m)
19) 19m 9:26(9:26/m)
20) 20m 9:19(9:19/m)
21) 21m 9:41(9:41/m)
22) 22m 9:39(9:39/m)
23) 23m 9:24(9:24/m)
24) 24m 9:37(9:37/m)
25) 25m 9:11(9:11/m)
26) 26m 9:11(9:11/m)
27) 27m 9:29(9:29/m)
28) 28m 9:18(9:18/m)
29) 29m 9:12(9:12/m)
30) 30m 9:46(9:46/m)
10.16 9.44 9.57 9.50 9.27 9.35 9.29 9.45 9.35 9.47 9.22 9.38 9.17 9.18 9.33 9.32 9.20 9.18 9.26 9.19 9.41 9.39 9.23 9.37 9.11 9.11 9.29 9.18 9.12 9.46
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:32 |
5:32 |
72.48 |
5km |
20:37 |
6:38 |
66.12 |
5M |
35:48 |
7:10 |
61.84 |
10km |
46:03 |
7:25 |
59.96 |
10M |
1:19:58 |
8:00 |
56.99 |
Half |
1:49:23 |
8:21 |
54.66 |
20M |
2:58:40 |
8:56 |
53.02 |
Mara |
4:04:22 |
9:20 |
51.69 |
Three Things You Saw Today
1 Another Runner
2 2 Squirrells Playing Chase
3 Roadkill Deer
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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