Sun 16th Jul 2017 at 9:00am by HappyG(rrr)
Run > Long Run
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Time
3:37:49
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Miles 20.00
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Min/mi 10:53
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Pacing
68%
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WAVA
46.11
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Stride(cm)
88
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Cals
2256
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Cadence
168
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Asc(m)
42
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Hillscore
20
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Surface
Road
Slightly forced 20! Needed to get dog out of house for a potential buyer to view, so couldn't go to club. So did 11.5 out along river through country park and Murieston loop by myself 9.30 - 11.30, then took dog out for an hour along river again until 17 miles, returned dog and did final 3 by myself just down the road to the prep school grounds and back. Job done, exactly 20! All slow and ploddy, but lots of time on feet and mostly off road, which is good. Went over right ankle again, grrr, and right achilles niggly. Have been icing both. Nice morning though. Then out for lunch with MrsS(rrr). She says buyers were keen enough. Fingers crossed. 
G
Split Summary
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1) 1m - 11:07(11:07/m) 109cal 5.4/6.35mph
2) 1m - 9:42(9:42/m) 116cal 6.18/8.6mph
3) 1m - 9:37(9:37/m) 121cal 6.24/8.83mph
4) 1m - 11:20(11:20/m) 118cal 5.3/6.62mph
5) 1m - 11:28(11:28/m) 113cal 5.23/7.41mph
6) 1m - 9:38(9:38/m) 121cal 6.23/8.33mph
7) 1m - 11:13(11:13/m) 117cal 5.35/8.6mph
8) 1m - 10:00(10:00/m) 123cal 6/6.89mph
9) 1m - 9:51(9:51/m) 115cal 6.09/9.83mph
10) 1m - 9:06(9:06/m) 121cal 6.6/8.06mph
11) 1m - 11:56(11:56/m) 104cal 5.03/6.72mph
12) 1m - 14:30(14:30/m) 106cal 4.14/7.12mph
13) 1m - 12:07(12:07/m) 88cal 4.95/6.93mph
14) 1m - 10:48(10:48/m) 117cal 5.55/10.23mph
15) 1m - 11:30(11:30/m) 116cal 5.22/7.74mph
16) 1m - 12:37(12:37/m) 98cal 4.75/8.79mph
17) 1m - 12:47(12:47/m) 94cal 4.7/6.51mph
18) 1m - 9:10(9:10/m) 115cal 6.54/7.74mph
19) 1m - 10:06(10:06/m) 124cal 5.94/7.33mph
20) 1m - 9:14(9:14/m) 120cal 6.5/6.89mph
21) 0m - 2(9:01/m) 6.65/6.57mph
G Split Summary
===
1) 1m - 11:07(11:07/m) 109cal 5.4/6.35mph
2) 1m - 9:42(9:42/m) 116cal 6.18/8.6mph
3) 1m - 9:37(9:37/m) 121cal 6.24/8.83mph
4) 1m - 11:20(11:20/m) 118cal 5.3/6.62mph
5) 1m - 11:28(11:28/m) 113cal 5.23/7.41mph
6) 1m - 9:38(9:38/m) 121cal 6.23/8.33mph
7) 1m - 11:13(11:13/m) 117cal 5.35/8.6mph
8) 1m - 10:00(10:00/m) 123cal 6/6.89mph
9) 1m - 9:51(9:51/m) 115cal 6.09/9.83mph
10) 1m - 9:06(9:06/m) 121cal 6.6/8.06mph
11) 1m - 11:56(11:56/m) 104cal 5.03/6.72mph
12) 1m - 14:30(14:30/m) 106cal 4.14/7.12mph
13) 1m - 12:07(12:07/m) 88cal 4.95/6.93mph
14) 1m - 10:48(10:48/m) 117cal 5.55/10.23mph
15) 1m - 11:30(11:30/m) 116cal 5.22/7.74mph
16) 1m - 12:37(12:37/m) 98cal 4.75/8.79mph
17) 1m - 12:47(12:47/m) 94cal 4.7/6.51mph
18) 1m - 9:10(9:10/m) 115cal 6.54/7.74mph
19) 1m - 10:06(10:06/m) 124cal 5.94/7.33mph
20) 1m - 9:14(9:14/m) 120cal 6.5/6.89mph
21) 0m - 2(9:01/m) 6.65/6.57mph
11:07 9:42 9:37 11:20 11:28 9:38 11:13 10:00 9:51 9:06 11:56 14:30 12:07 10:48 11:30 12:37 12:47 9:10 10:06 9:14 2
0mi in 0
Pace
| 52% | 30% | 16% | 2% |
Splits
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