Sun 12th Apr 2015 at 3:00pm by lildude

Run > Long Run

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Time
1:17:31
Miles
11.12
Min/mi
6:58
Pacing
78%
WAVA
63.72
Cals
887
BPM
163
%MHR
82.4
B/mi
1138
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

77mins Long Run

Last long run before London and I got to do it along the Embarcadero. A lovely run out in the sunshine. Would loved to have done the 10M race that was on starting and finishing on Crissy Field, but I didn't want to tempt fate with injury or knacker myself out as I know I wouldn't be able to do it just for the run of it.

One more tough session to go on Thursday and then it's recovery time.

1:17:31

Pin Map

0mi in 0

Pace

79%

12%

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	8:01	162 74-193	1300	3/7
1.00	7:57	3:56	7:53	155 144-191	1221	3/4
1.50	11:32	3:35	7:10	152 142-158	1089	0/4
2.00	14:50	3:18	6:36	159 155-164	1050	1/1
2.50	18:07	3:17	6:34	163 161-165	1070	0/2
3.00	21:23	3:16	6:32	164 161-166	1071	1/0
3.50	25:20	3:57	7:54	159 136-166	1257	13/13
4.00	28:33	3:13	6:26	165 152-168	1062	1/1
4.50	31:53	3:20	6:40	166 164-167	1105	1/1
5.00	35:21	3:28	6:56	167 164-177	1159	3/4
5.50	38:45	3:24	6:48	166 153-180	1130	11/18
6.00	42:00	3:15	6:29	170 166-172	1103	1/3
6.50	46:12	4:12	8:24	163 142-171	1369	3/3
7.00	49:30	3:18	6:35	171 160-174	1126	4/3
7.50	53:03	3:34	7:07	171 169-173	1217	12/0
8.00	56:52	3:49	7:37	164 146-172	1249	10/22
8.50	1:00:26	3:34	7:08	165 152-168	1176	2/1
9.00	1:03:55	3:30	6:59	167 163-168	1167	1/1
9.50	1:07:51	3:55	7:51	163 156-166	1279	13/11
10.00	1:11:20	3:30	6:59	166 164-168	1160	2/10
10.50	1:15:37	4:17	8:34	158 139-166	1353	2/0
11.00	1:19:32	3:55	7:50	163 157-167	1277	9/0
11.11	1:20:28	56	8:34	163 158-164	1396	0/1

Heart

163/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 25m, Flat prediction 1:17:00

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.4%	7:19
23 8.8%	7:25
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:51	51.38%	More
800m	3:10	6:22	53.86%	More
1km	3:58	6:23	56.40%	More
Mile	6:30	6:30	59.57%	More
5k	21:02	6:46	62.47%	More
5 miles	33:52	6:46	63.16%	More
10k	42:54	6:54	62.35%	More
10 miles	1:11:10	7:07	62.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	62.26
5km	20:23	6:34	64.49
5M	33:33	6:43	63.76
10km	42:08	6:47	63.49
10M	1:09:21	6:56	63.75
Half	1:32:02	7:02	63.07
20M	2:23:22	7:10	64.16
Mara	3:10:14	7:16	64.47

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