Fri 25th Nov 2016 at 5:00am by bigfatjoe

Run > Long Run

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Time
3:07:26
Miles
19.49
Min/mi
9:37
Pacing
83%
WAVA
47.29
Cals
3135
Asc(m)
42
Hillscore
29
Surface
Road

long

Notes & Comments

3 comments

Long run for the weekend - we did it early because we have lots of plans for the weekend.

Split Summary
===
1) 1km - 6:06
2) 1km - 5:49
3) 1km - 5:33
4) 1km - 6:08
5) 1km - 5:52
6) 1km - 5:44
7) 1km - 5:36
8) 1km - 5:59
9) 1km - 6:51
10) 1km - 6:06
11) 1km - 6:17
12) 1km - 6:18
13) 1km - 5:30
14) 1km - 5:40
15) 1km - 5:45
16) 1km - 5:48
17) 1km - 6:27
18) 1km - 6:14
19) 1km - 6:04
20) 1km - 6:21
21) 1km - 5:49
22) 1km - 5:55
23) 1km - 5:54
24) 1km - 5:56
25) 1km - 6:09
26) 1km - 6:24
27) 1km - 6:30
28) 1km - 5:45
29) 1km - 5:44
30) 1km - 5:38
31) 1km - 5:49
32) 0.36km - 1:47(4:59/km)

6:06 5:49 5:33 6:08 5:52 5:44 5:36 5:59 6:51 6:06 6:17 6:18 5:30 5:40 5:45 5:48 6:27 6:14 6:04 6:21 5:49 5:55 5:54 5:56 6:09 6:24 6:30 5:45 5:44 5:38 5:49 1:47

	Cheg Long weekend? Nice 20 miler to kick it off. Have a good one.
	bigfatjoe Nah - this was before work on Friday morning. Started at 5 and in the office by just after 8.
	Cheg Amazing. I'd be good for nothing the rest of the day. Trooper.

Pace

23%

50%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	9:29	9:29	9:29	17/48
2.00	18:45	9:15	9:15	33/55
3.00	28:32	9:47	9:47	51/28
4.00	37:39	9:07	9:07	23/38
5.00	47:05	9:26	9:26	17/36
6.00	57:43	10:38	10:38	59/72
7.00	1:07:31	9:48	9:48	49/27
8.00	1:17:05	9:34	9:34	14/36
9.00	1:26:14	9:09	9:09	7/11
10.00	1:35:37	9:23	9:23	7/8
11.00	1:46:19	10:42	10:42	13/11
12.00	1:56:40	10:21	10:21	49/11
13.00	2:06:14	9:34	9:34	30/63
14.00	2:15:42	9:29	9:29	29/26
15.00	2:25:12	9:30	9:30	13/14
16.00	2:35:16	10:04	10:04	16/3
17.00	2:45:30	10:14	10:14	24/15
18.00	2:55:47	10:18	10:18	3/18
19.00	3:04:51	9:04	9:04	5/9
19.48	3:09:49	4:58	10:14	6/5

Elevation

Asc 42m, Range 91m, Flat prediction 3:07:50

Elevation Graph

Biggest Climbs (m)	Min/mi
43 4.2%	9:58
35 5.2%	8:57
34 5.1%	8:50
27 6.7%	8:57
24 6.1%	11:04
23 21.4%	12:28
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:24	34.44%	More
800m	4:17	8:36	39.40%	More
1km	5:25	8:43	40.72%	More
Mile	8:57	8:57	42.41%	More
5k	28:48	9:16	44.66%	More
5 miles	47:05	9:25	44.77%	More
10k	59:33	9:35	44.35%	More
10 miles	1:35:27	9:33	45.83%	More
Half	2:06:51	9:41	45.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:03	8:03	47.11
5km	26:46	8:37	48.06
5M	44:19	8:52	47.56
10km	55:48	8:59	47.33
10M	1:32:24	9:14	47.35
Half	2:03:01	9:23	46.76
20M	3:12:38	9:38	47.32
Mara	4:16:29	9:47	47.39

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