Sun 14th Aug 2016 at 9:00am by MAD Superman

Run > Long Run

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Time
1:40:41
Miles
13.15
Min/mi
7:39
Pacing
90%
WAVA
58.32
Cals
1582
Asc(m)
42
Surface
Road

Notes & Comments

Newark HM as a long run. Planned to run 8m steady controlled tempo then back off to just finish. Ran 700-715 to 6m then backed off to 745s and then jogged home in over 8s. 1st run over 8m since March so pleased

Split Summary
===
1) 1m - 7:02(7:02/m) 118cal 8.52/10.41mph
2) 1m - 7:20(7:20/m) 121cal 8.18/10.17mph
3) 1m - 7:09(7:09/m) 121cal 8.38/10.15mph
4) 1m - 7:17(7:17/m) 122cal 8.23/10.35mph
5) 1m - 7:16(7:16/m) 120cal 8.25/10.21mph
6) 1m - 7:18(7:18/m) 123cal 8.21/10.9mph
7) 1m - 7:39(7:39/m) 122cal 7.85/10.05mph
8) 1m - 7:51(7:51/m) 121cal 7.64/10.09mph
9) 1m - 8:05(8:05/m) 121cal 7.42/9.35mph
10) 1m - 8:05(8:05/m) 120cal 7.42/8.94mph
11) 1m - 8:50(8:50/m) 117cal 6.79/8.51mph
12) 1m - 8:17(8:17/m) 120cal 7.25/8.89mph
13) 1m - 7:32(7:32/m) 120cal 7.97/9.65mph
14) 0.15m - 59(6:38/m) 16cal 9.03/12.32mph

7:02 7:20 7:09 7:17 7:16 7:18 7:39 7:51 8:05 8:05 8:50 8:17 7:32 59

Pace

52%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	3:32	3:32	7:04
1.00	7:00	3:29	6:57
1.50	10:36	3:36	7:12
2.00	14:19	3:43	7:26
2.50	17:51	3:32	7:03
3.00	21:29	3:38	7:16
3.50	25:09	3:40	7:20
4.00	28:46	3:37	7:14
4.50	32:31	3:44	7:29
5.00	36:03	3:33	7:05
5.50	39:41	3:38	7:16
6.00	43:21	3:40	7:19
6.50	47:12	3:51	7:41
7.00	51:00	3:48	7:36
7.50	54:54	3:54	7:49
8.00	58:51	3:57	7:54
8.50	1:02:50	4:00	7:59
9.00	1:06:56	4:06	8:11
9.50	1:11:00	4:04	8:09
10.00	1:15:01	4:01	8:02
10.50	1:19:42	4:40	9:21
11.00	1:23:51	4:09	8:19
11.50	1:28:01	4:09	8:19
12.00	1:32:08	4:07	8:14
12.50	1:35:58	3:50	7:39
13.00	1:39:40	3:42	7:24
13.15	1:40:39	59	6:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:39	45.18%	More
800m	3:23	6:48	50.46%	More
1km	4:17	6:54	52.12%	More
Mile	6:58	6:58	55.59%	More
5k	22:14	7:10	59.10%	More
5 miles	36:02	7:12	59.38%	More
10k	44:57	7:14	59.50%	More
10 miles	1:15:01	7:30	58.93%	More
Half	1:40:17	7:39	58.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	63.80
5km	20:52	6:43	62.99
5M	35:04	7:01	61.00
10km	44:27	7:09	60.18
10M	1:14:41	7:28	59.20
Half	1:40:16	7:39	57.89
20M	2:39:03	7:57	57.83
Mara	3:33:31	8:09	57.44

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