Sun 21st May 2017 at 8:00am by paul the builder

Run > Medium Long Run

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Time
1:40:28
Miles
11.56
Min/mi
8:41
Pacing
78%
WAVA
54.51
Cals
968
BPM
122
%MHR
71.7
B/mi
1060
Asc(m)
42
Hillscore
25
Surface
Road

Notes & Comments

Knockagh loop CW.
Really slow, 5-6min(?) slower than last week (yes, 29sec/mile. But 10bpm less too :-)). I knew I was stiff and tired today, and never got moving at all. Maybe a tiring week (running & early mornings).
That's a >1km elevation week feels like, too.

Split Summary
===
1) 1m - 8:56(8:56/m) 115/125bpm 91cal 6.72/7.56mph
2) 1m - 8:43(8:43/m) 123/134bpm 102cal 6.88/7.44mph
3) 1m - 9:14(9:14/m) 130/137bpm 111cal 6.5/7.61mph
4) 1m - 9:51(9:51/m) 137/143bpm 124cal 6.09/6.71mph
5) 1m - 8:57(8:57/m) 127/141bpm 87cal 6.71/7.49mph
6) 1m - 8:20(8:20/m) 115/124bpm 54cal 7.2/8.01mph
7) 1m - 8:07(8:07/m) 110/119bpm 44cal 7.39/7.98mph
8) 1m - 8:11(8:11/m) 114/121bpm 59cal 7.33/8.18mph
9) 1m - 8:31(8:31/m) 122/128bpm 81cal 7.04/7.55mph
10) 1m - 8:22(8:22/m) 121/130bpm 74cal 7.17/8.15mph
11) 1m - 8:32(8:32/m) 128/132bpm 89cal 7.03/7.64mph
12) 0.56m - 4:45(8:24/m) 132/135bpm 52cal 7.14/7.41mph

8:56 8:43 9:14 9:51 8:57 8:20 8:07 8:11 8:31 8:22 8:32 4:45

Pin Map

Imported from file - 2013-11-16

0mi in 0

Pace

13%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	4:29	4:29	8:57	110 67-125	985	14/4
1.00	10:30	6:01	12:02	116 93-125	1396	15/0
1.50	14:54	4:24	8:48	123 113-128	1083	15/1
2.00	19:13	4:20	8:39	124 117-134	1073	5/3
2.50	23:39	4:26	8:52	128 122-135	1135	25/0
3.00	28:28	4:49	9:37	131 124-137	1260	40/0
3.50	33:22	4:54	9:49	137 133-142	1344	50/0
4.00	38:18	4:55	9:51	137 132-141	1349	48/0
4.50	43:00	4:42	9:25	134 126-141	1261	30/0
5.00	47:15	4:15	8:30	119 114-127	1011	1/15
5.50	51:25	4:10	8:19	117 110-123	974	4/5
6.00	56:17	4:53	9:46	111 97-123	1083	0/31
6.50	1:00:23	4:05	8:11	112 108-119	916	0/42
7.00	1:04:25	4:03	8:05	108 104-111	874	0/53
7.50	1:08:29	4:04	8:07	111 106-119	901	0/42
8.00	1:12:37	4:08	8:16	117 114-121	966	0/20
8.50	1:16:52	4:16	8:31	121 116-123	1031	4/7
9.00	1:21:08	4:16	8:31	123 116-128	1048	2/10
9.50	1:25:12	4:04	8:08	116 113-124	943	0/25
10.00	1:29:30	4:18	8:36	126 124-130	1084	9/5
10.50	1:33:53	4:23	8:47	129 125-132	1133	6/1
11.00	1:38:02	4:09	8:18	128 123-132	1063	2/12
11.50	1:42:15	4:12	8:25	132 129-134	1111	3/3
11.56	1:42:46	31	8:31	132 131-133	1124	0/0

Heart

122/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 248m, Flat prediction 1:34:31

Elevation Graph

Biggest Climbs (m)	Min/mi
236 3.7%	9:37
12 3.2%	9:01
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	41.06%	More
800m	3:55	7:53	47.33%	More
1km	4:56	7:57	49.01%	More
Mile	7:59	7:59	51.71%	More
5k	25:36	8:14	54.88%	More
5 miles	41:43	8:21	54.75%	More
10k	52:36	8:28	54.19%	More
10 miles	1:27:19	8:44	53.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:29	7:29	55.21
5km	24:56	8:02	56.35
5M	41:18	8:16	55.31
10km	52:00	8:22	54.82
10M	1:26:09	8:37	54.65
Half	1:54:43	8:45	53.86
20M	2:59:43	8:59	54.48
Mara	3:59:20	9:08	54.55

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