Mon 12th Jun 2017 at 7:00am by Rosehip
Run > Easy
-
Time
49:28
-
Miles
4.12
-
Min/mi
12:00
-
Pacing
91%
-
WAVA
45.52
-
Cals
484
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
Tried 3:30s for a change - less walking overall, but didn't notice -hmm, something to think about
Split Summary
===
1) 1m - 12:32(12:32/m) 113cal 4.79/6.38mph
2) 1m - 11:47(11:47/m) 121cal 5.09/6.32mph
3) 1m - 11:52(11:52/m) 118cal 5.06/6.7mph
4) 1m - 11:51(11:51/m) 119cal 5.07/6.29mph
5) 0.12m - 1:28(12:25/m) 13cal 4.83/6.11mph
12:32 11:47 11:52 11:51 1:28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:34 |
1:34 |
12:29 |
0/0 |
0.25 |
3:03 |
1:29 |
11:54 |
0/2 |
0.38 |
4:39 |
1:36 |
12:47 |
2/0 |
0.50 |
6:07 |
1:28 |
11:45 |
1/0 |
0.63 |
7:51 |
1:44 |
13:51 |
0/0 |
0.75 |
9:22 |
1:32 |
12:12 |
1/1 |
0.88 |
10:59 |
1:37 |
12:53 |
1/0 |
1.00 |
12:30 |
1:31 |
12:11 |
0/1 |
1.13 |
14:06 |
1:35 |
12:43 |
0/0 |
1.25 |
15:28 |
1:22 |
10:56 |
3/0 |
1.38 |
16:57 |
1:29 |
11:50 |
1/1 |
1.50 |
18:26 |
1:29 |
11:53 |
0/3 |
1.63 |
19:50 |
1:24 |
11:13 |
0/0 |
1.75 |
21:21 |
1:31 |
12:11 |
0/0 |
1.88 |
22:45 |
1:24 |
11:13 |
1/0 |
2.00 |
24:19 |
1:34 |
12:29 |
1/1 |
2.13 |
25:57 |
1:38 |
13:00 |
1/0 |
2.25 |
27:21 |
1:24 |
11:14 |
0/2 |
2.38 |
28:52 |
1:31 |
12:09 |
0/0 |
2.50 |
30:17 |
1:25 |
11:20 |
0/0 |
2.63 |
31:54 |
1:37 |
12:59 |
1/0 |
2.75 |
33:17 |
1:23 |
11:01 |
0/1 |
2.88 |
34:41 |
1:24 |
11:16 |
0/1 |
3.00 |
36:16 |
1:34 |
12:34 |
3/1 |
3.13 |
37:46 |
1:30 |
12:01 |
2/0 |
3.25 |
39:26 |
1:40 |
13:20 |
0/0 |
3.38 |
40:50 |
1:24 |
11:15 |
0/2 |
3.50 |
42:13 |
1:23 |
11:01 |
1/1 |
3.63 |
43:38 |
1:25 |
11:21 |
0/1 |
3.75 |
45:00 |
1:22 |
10:58 |
0/1 |
3.88 |
46:40 |
1:39 |
13:15 |
0/1 |
4.00 |
48:07 |
1:27 |
11:36 |
1/0 |
4.12 |
49:33 |
1:26 |
12:20 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:43 |
10:57 |
36.28% |
More |
800m |
5:30 |
11:04 |
39.49% |
More |
1km |
7:05 |
11:23 |
39.98% |
More |
Mile |
11:39 |
11:39 |
41.38% |
More |
5k |
36:50 |
11:51 |
45.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:55 |
8:55 |
54.09 |
5km |
35:09 |
11:19 |
47.94 |
5M |
1:02:32 |
12:30 |
44.01 |
10km |
1:21:21 |
13:06 |
42.36 |
10M |
2:24:42 |
14:28 |
39.26 |
Half |
3:20:38 |
15:19 |
36.99 |
20M |
5:34:49 |
16:44 |
34.91 |
Mara |
7:44:16 |
17:43 |
33.36 |
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well you've certainly found your mojo!
ten degrees cooler this morning - went out for 2-3 RR to squish a bug and ended up being late for work - could have run all day. Odd and annoying!