Sun 7th Sep 2014 at 9:00am by smoke free

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Time
1:24:02
Miles
13.14
Min/mi
6:24
Pacing
96%
WAVA
75.60
Cals
1819
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

You know what if I want to cry I fucking well will. My selfish head has been doing its worst this week. And yet out if everything comes something beautiful.

So today. Amazing people doing fucking amazing things. And fucking hell I'm going to include me in that. I train hard. I run and run. I've not really been following a plan. Just running. Doing sessions. Taking recovery. Good food & nutrition. Putting myself in places of discomfort to improve. Doing everything because of people who will never get the fucking chance. Because of people who KNOW. There's stuff in my head but there always fucking is.
so on the start line.... fucking why not.. IF NOT NOW THEN WHEN, IF NOT ME THEN WHO????
mile 1 6.17 WHOOPS. Mike 2 6.21, 3 6.23 FUCK IT COME ON KEVIN FIND IT LOOK DOWN EVERY FUCKING STEP. 4 & 5 undulating but fucking pushed it, overtaking people now. 6, 7, 8 & 9 and fucking driving on. Inspired. Trusting the training. Hurting now but can see South Devon runner ahead, let's beat EVERY ONE from the club!! 10 leaves 5k, lead female ahead now, pleasant though it would have been to follow 😉 pushed again to finish with 6.19 6.25 6.25 fucking on my knees and in bits. Going to be selfish. I FUCKING DESERVE THIS!! 12TH really!!
1) 1m - 6:17(6:17/m) 139cal 4.27/0/hr
2) 1m - 6:21(6:20/m) 138cal 4.23/0/hr
3) 1m - 6:23(6:23/m) 139cal 4.2/0/hr
4) 1m - 6:31(6:31/m) 140cal 4.11/0/hr
5) 1m - 6:30(6:30/m) 139cal 4.12/0/hr
6) 1m - 6:19(6:19/m) 138cal 4.25/0/hr
7) 1m - 6:23(6:23/m) 137cal 4.2/0/hr
8) 1m - 6:20(6:20/m) 138cal 4.24/0/hr
9) 1m - 6:25(6:25/m) 138cal 4.18/0/hr
10) 1m - 6:31(6:31/m) 140cal 4.12/0/hr
11) 1m - 6:19(6:19/m) 138cal 4.25/0/hr
12) 1m - 6:25(6:25/m) 138cal 4.18/0/hr
13) 1m - 6:25(6:25/m) 138cal 4.18/0/hr
14) 0.14m - 53(6:25/m) 19cal 4.18/0/hr

6:17 6:21 6:23 6:31 6:30 6:19 6:23 6:20 6:25 6:31 6:19 6:25 6:25 53

Pin Map

0mi in 0

Pace

41%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	3:06	3:06	6:12	1/2
1.00	6:17	3:11	6:21	2/2
1.50	9:27	3:10	6:20	4/1
2.00	12:37	3:10	6:21	1/4
2.50	15:47	3:10	6:20	1/3
3.00	19:00	3:13	6:26	2/2
3.50	22:14	3:13	6:27	16/1
4.00	25:32	3:18	6:36	3/1
4.50	28:48	3:16	6:32	8/1
5.00	32:02	3:14	6:28	9/2
5.50	35:15	3:13	6:26	16/4
6.00	38:21	3:06	6:13	0/20
6.50	41:34	3:13	6:26	8/8
7.00	44:44	3:10	6:19	5/14
7.50	47:53	3:09	6:18	2/5
8.00	51:04	3:11	6:22	2/4
8.50	54:17	3:13	6:26	3/2
9.00	57:29	3:13	6:25	3/1
9.50	1:00:44	3:14	6:29	4/1
10.00	1:04:00	3:16	6:32	1/4
10.50	1:07:08	3:08	6:16	3/5
11.00	1:10:19	3:11	6:22	6/3
11.50	1:13:29	3:10	6:21	5/1
12.00	1:16:44	3:15	6:30	1/4
12.50	1:19:58	3:14	6:29	2/1
13.00	1:23:10	3:12	6:23	2/1
13.14	1:24:02	52	6:23	1/0

Elevation

Asc 42m, Range 43m, Flat prediction 1:23:53

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.4%	6:32
16 3.6%	6:30
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	54.63%	More
800m	3:02	6:06	62.31%	More
1km	3:49	6:09	64.49%	More
Mile	6:13	6:13	67.42%	More
5k	19:40	6:20	72.57%	More
5 miles	31:51	6:22	72.88%	More
10k	39:32	6:22	73.29%	More
10 miles	1:03:58	6:24	74.84%	More
Half	1:23:46	6:24	75.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:11	5:11	80.92
5km	17:39	5:41	80.84
5M	29:33	5:55	78.55
10km	37:22	6:01	77.54
10M	1:02:32	6:15	76.55
Half	1:23:45	6:24	75.03
20M	2:12:23	6:37	75.21
Mara	2:57:18	6:46	74.88

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