Thu 2nd Nov 2017 at 7:00am by Rosehip

Run > Reps

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Time
33:14
Miles
2.89
Min/mi
11:30
Pacing
78%
WAVA
47.50
Cals
314
Asc(m)
42
Surface
Road

Notes & Comments

Efforts based on C25K wk 4 again. Aiming for a slightly more realistic 9:30 - 9:40 pace.

Managed ok I think, despite running some on the gravelly tracks rather than the concrete road for dog avoidance. Probably less rough on the joints than the concrete even if it feels harder.

Split Summary
===
1) 0.37m - 5:00(13:27/m) 33cal 4.46/5.68mph
2) 0.1m - 1:30(15:45/m) 8cal 3.81/5.12mph
3) 0.32m - 3:00(9:29/m) 37cal 6.32/7.61mph
4) 0.09m - 1:30(15:53/m) 9cal 3.78/6.47mph
5) 0.54m - 5:00(9:20/m) 63cal 6.43/8.33mph
6) 0.16m - 2:30(15:57/m) 14cal 3.76/7.29mph
7) 0.31m - 3:00(9:33/m) 37cal 6.28/7.27mph
8) 0.09m - 1:30(17:16/m) 9cal 3.48/6.92mph
9) 0.51m - 5:00(9:43/m) 61cal 6.17/7.2mph
10) 0.41m - 5:14(12:53/m) 43cal 4.66/6.31mph

5:00 1:30 3:00 1:30 5:00 2:30 3:00 1:30 5:00 5:14

Pace

13%

19%

13%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:41	1:41	13:27	1/0
0.25	3:20	1:39	13:12	0/1
0.38	5:02	1:42	13:34	0/0
0.50	6:57	1:55 +9	15:23	1/0
0.63	8:10	1:13	9:44	0/0
0.75	9:19	1:09	9:14	1/0
0.88	11:05	1:46	14:04	0/1
1.00	12:15	1:10	9:20	1/0
1.13	13:28	1:13	9:43	1/1
1.25	14:38	1:10	9:23	0/1
1.38	15:47	1:09	9:12	0/2
1.50	17:34	1:47	14:13	1/0
1.63	19:09	1:35	12:42	1/0
1.75	20:23	1:14	9:52	1/1
1.88	21:33	1:10	9:23	1/1
2.00	23:25	1:52	14:56	0/0
2.13	24:38	1:12	9:39	1/0
2.25	25:50	1:12	9:39	0/1
2.38	27:05	1:15	10:00	0/1
2.50	28:22	1:17	10:19	1/1
2.63	30:13	1:51	14:46	1/0
2.75	31:49	1:36	12:52	0/1
2.88	33:12	1:22	10:59	1/1
2.89	33:23	11	11:34	0/0

Elevation

Asc 42m, Range 2m, Flat prediction 33:14

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:12	43.62%	More
800m	4:38	9:20	47.42%	More
1km	6:22	10:15	44.98%	More
Mile	10:18	10:18	47.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:12	9:12	53.02
5km	36:17	11:41	46.97
5M	1:04:32	12:54	43.13
10km	1:23:57	13:31	41.53
10M	2:29:19	14:56	38.50
Half	3:27:02	15:48	36.29
20M	5:45:32	17:17	34.25
Mara	7:59:06	18:17	32.74

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cadence