Tue 16th Aug 2016 at 5:00pm by geordiegirl

Run > General

v warm

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Time
45:36
Miles
4.00
Min/mi
11:24
Pacing
70%
WAVA
44.96
Cals
542
Asc(m)
42
Surface
Road

Notes & Comments

A very warm night to run and my legs didnt want to play, so overall happy with the time for distance, esp as I added an extra bit in to get to 4mile!!

Split Summary
===
1) 1m - 11:19(11:19/m) 139cal 5.3/6.54mph
2) 1m - 11:06(11:06/m) 140cal 5.41/6.65mph
3) 1m - 10:34(10:34/m) 137cal 5.68/6.83mph
4) 1m - 12:33(12:33/m) 126cal 4.78/6.2mph
5) 0m - 4(13:40/m) 4.4/5.72mph

11:19 11:06 10:34 12:33 4

Pin Map

0mi in 0

Pace

26%

13%

33%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	1:22	1:22	10:52
0.25	2:40	1:19	10:29
0.38	4:05	1:24	11:16
0.50	5:30	1:26	11:25
0.63	6:51	1:21	10:49
0.75	9:31	2:39	21:14
0.88	11:13	1:42	13:39
1.00	12:39	1:26	11:30
1.13	13:58	1:19	10:31
1.25	15:31	1:33	12:26
1.38	16:49	1:18	10:22
1.50	18:26	1:37	12:54
1.63	19:41	1:15	10:02
1.75	20:57	1:16	10:08
1.88	22:14	1:17	10:18
2.00	23:49	1:35	12:40
2.13	25:07	1:18	10:21
2.25	27:38	2:30	20:04
2.38	28:49	1:11	9:28
2.50	30:11	1:22	10:59
2.63	32:07	1:56	15:25
2.75	33:41	1:35	12:38
2.88	34:57	1:16	10:04
3.00	36:46	1:49	14:30
3.13	38:22	1:36	12:48
3.25	39:50	1:28	11:47
3.38	41:30	1:40	13:21
3.50	43:13	1:43	13:43
3.63	44:47	1:34	12:30
3.75	46:17	1:30	12:03
3.88	47:52	1:35	12:37
4.00	49:36	1:45	13:58
4.00	49:40	4	16:49

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:51	38.06%	More
800m	5:15	10:34	38.93%	More
1km	6:34	10:34	40.55%	More
Mile	10:34	10:34	42.82%	More
5k	37:52	12:11	41.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:50	9:50	46.04
5km	34:29	11:06	45.87
5M	58:22	11:40	44.23
10km	1:14:15	11:57	43.53
10M	2:05:43	12:34	42.28
Half	2:49:31	12:56	40.91
20M	4:30:46	13:32	40.22
Mara	6:05:05	13:56	39.45

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Type of run
Perceived effort
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