Sun 5th Apr 2015 at 7:00am by lildude

Run > Long Run

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Time
2:00:03
Miles
16.78
Min/mi
7:09
Pacing
19%
WAVA
63.46
Cals
1276
BPM
163
%MHR
82.2
B/mi
1164
Asc(m)
42
Hillscore
10
Surface
Road

Notes & Comments

120mins Long Run

Last long long run before London. The pressure's on now. Downhill to London... yippeee!!!

This run was pretty good and felt pretty good all the way through. Had to take a slight de-tour as the rail works meant I couldn't cross the bridge on Kirtons Farm Road. This entailed a few boggy 100m to join up with the path along the canal.

Finished off with a pop into M&S at the petrol station to get some bacon for breakfast :-)

2:00:03

Pin Map

0mi in 0

Pace

87%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	4:05	4:05	8:09	132 66-150	1076	6/0
1.00	7:44	3:39	7:18	146 136-158	1067	1/16
1.50	11:16	3:33	7:05	152 147-155	1077	1/5
2.00	14:48	3:31	7:02	158 155-163	1112	3/2
2.50	18:22	3:34	7:09	157 150-161	1122	6/4
3.00	21:53	3:31	7:03	160 158-162	1128	4/5
3.50	25:17	3:23	6:47	163 160-166	1106	2/3
4.00	28:40	3:23	6:47	166 165-167	1126	1/1
4.50	32:01	3:21	6:41	167 164-170	1117	1/0
5.00	35:27	3:26	6:52	168 164-170	1153	5/1
5.50	38:53	3:26	6:52	168 166-170	1153	2/3
6.00	43:07	4:14	8:28	170 164-175	1440	34/0
6.50	46:36	3:29	6:58	167 164-169	1163	7/1
7.00	49:57	3:21	6:41	172 168-176	1151	10/0
7.50	53:13	3:16	6:33	166 155-172	1087	2/21
8.00	56:33	3:20	6:40	165 159-169	1100	4/22
8.50	59:56	3:23	6:46	168 166-170	1138	2/6
9.00	1:03:16	3:20	6:40	165 163-168	1101	2/8
9.50	1:06:38	3:22	6:43	168 163-172	1130	0/7
10.00	1:10:08	3:30	7:00	166 163-169	1162	2/2
10.50	1:13:30	3:22	6:44	167 164-169	1123	1/4
11.00	1:16:54	3:24	6:48	167 164-169	1137	1/2
11.50	1:22:16	5:22	10:44	163 135-175	1750	1/2
12.00	1:27:07	4:50	9:41	161 137-175	1559	2/1
12.50	1:30:33	3:27	6:54	167 146-183	1151	2/2
13.00	1:34:05	3:32	7:04	167 161-175	1180	3/3
13.50	1:38:04	3:59	7:57	164 153-177	1304	6/1
14.00	1:41:35	3:31	7:02	168 162-174	1183	4/2
14.50	1:45:50	4:15	8:31	166 159-171	1413	21/0
15.00	1:49:25	3:35	7:10	166 158-175	1189	7/0
15.50	1:52:54	3:29	6:59	166 159-171	1158	1/6
16.00	1:56:32	3:38	7:15	165 160-171	1198	4/11
16.50	2:07:48	11:16	22:32	155 120-173	3494	2/3
16.78	2:09:51	2:03	7:21	170 163-179	1250	0/6

Heart

163/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 69m, Flat prediction 1:59:47

Elevation Graph

Biggest Climbs (m)	Min/mi
60 1.9%	7:01
35 2.3%	7:42
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:16	48.02%	More
800m	3:08	6:19	54.39%	More
1km	3:56	6:20	56.82%	More
Mile	6:30	6:30	59.57%	More
5k	20:44	6:40	63.41%	More
5 miles	33:41	6:44	63.51%	More
10k	42:48	6:53	62.51%	More
10 miles	1:09:05	6:54	64.00%	More
Half	1:34:32	7:13	61.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:15	6:15	61.93
5km	20:31	6:36	64.07
5M	33:46	6:45	63.35
10km	42:24	6:49	63.09
10M	1:09:48	6:59	63.34
Half	1:32:37	7:04	62.67
20M	2:24:17	7:13	63.75
Mara	3:11:28	7:18	64.06

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