Sun 26th Nov 2017 at 2:00pm by CT
Run > Long Run
- breezy
- cold
-
Time
1:30:02
-
Miles
10.20
-
Min/mi
8:50
-
Pacing
85%
-
WAVA
65.22
-
Cals
1213
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
ECP & Bretons
Cold and breezy.
10 mins WU; 10 mins threshold; 3 mins recov; 15 x hills; 3 x 2 mins effort + 90 secs recov; easy
Wore trail shoes which probably wasn't ideal for a longer run but incorporated the hills & faster work that was on my programme for yesterday. The hills were a bit of a pain as some boys on bikes took over the hill I was running on so I had to divert to the other shorter hills & then come back to the original hill when I could. Left heel is still playing up & could feel the right one as well today. Not great.
Split Summary
===
1) 1.12m - 10:00(8:58/m) 128cal
2) 1.28m - 10:05(7:51/m) 153cal
3) 0.28m - 2:27(8:49/m) 34cal
4) 0.09m - 48(9:15/m) 10cal
5) 0.12m - 1:11(10:13/m) 14cal
6) 0.09m - 46(8:48/m) 10cal
7) 0.11m - 1:13(11:01/m) 15cal
8) 0.09m - 48(9:16/m) 8cal
9) 0.12m - 1:12(10:18/m) 15cal
10) 0.1m - 48(8:24/m) 10cal
11) 0.1m - 58(9:27/m) 13cal
12) 0.07m - 39(9:26/m) 8cal
13) 0.12m - 1:06(9:26/m) 14cal
14) 0.09m - 46(8:46/m) 10cal
15) 0.05m - 29(9:58/m) 6cal
16) 0.04m - 26(9:57/m) 5cal
17) 0.11m - 1:06(9:45/m) 14cal
18) 0.09m - 46(9:00/m) 9cal
19) 0.06m - 39(10:24/m) 9cal
20) 0.04m - 24(9:36/m) 4cal
21) 0.09m - 54(9:45/m) 11cal
22) 0.07m - 38(8:51/m) 8cal
23) 0.12m - 1:10(9:41/m) 15cal
24) 0.08m - 41(8:50/m) 9cal
25) 0.12m - 1:12(10:17/m) 15cal
26) 0.08m - 41(8:39/m) 8cal
27) 0.06m - 36(10:03/m) 8cal
28) 0.04m - 23(9:44/m) 5cal
29) 0.09m - 57(10:18/m) 11cal
30) 0.09m - 46(8:55/m) 10cal
31) 0.11m - 1:11(10:22/m) 14cal
32) 0.09m - 46(8:57/m) 9cal
33) 0.15m - 1:28(9:35/m) 19cal
34) 0.27m - 2:03(7:30/m) 32cal
35) 0.16m - 1:28(9:09/m) 20cal
36) 0.27m - 2:05(7:46/m) 31cal
37) 0.16m - 1:25(8:58/m) 19cal
38) 0.27m - 2:03(7:44/m) 32cal
39) 3.72m - 32:58(8:52/m) 435cal
10:00 10:05 2:27 48 1:11 46 1:13 48 1:12 48 58 39 1:06 46 29 26 1:06 46 39 24 54 38 1:10 41 1:12 41 36 23 57 46 1:11 46 1:28 2:03 1:28 2:05 1:25 2:03 32:58 3:38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:19 |
4:19 |
8:37 |
7/6 |
1.00 |
8:51 |
4:32 |
9:04 |
4/9 |
1.50 |
12:58 |
4:08 |
8:15 |
9/11 |
2.00 |
16:56 |
3:58 |
7:56 |
5/3 |
2.50 |
20:56 |
4:00 |
8:00 |
4/3 |
3.00 |
25:39 |
4:42 |
9:25 |
16/12 |
3.50 |
30:31 |
4:52 |
9:44 |
20/22 |
4.00 |
35:16 |
4:45 |
9:31 |
21/21 |
4.50 |
39:57 |
4:41 |
9:22 |
18/18 |
5.00 |
44:50 |
4:54 |
9:47 |
20/19 |
5.50 |
49:16 |
4:26 |
8:51 |
11/15 |
6.00 |
53:19 |
4:03 |
8:06 |
2/2 |
6.50 |
57:28 |
4:09 |
8:19 |
4/5 |
7.00 |
1:01:50 |
4:22 |
8:44 |
4/5 |
7.50 |
1:07:12 |
5:21 |
10:43 |
10/10 |
8.00 |
1:11:29 |
4:17 |
8:35 |
4/6 |
8.50 |
1:16:13 |
4:44 |
9:28 |
9/5 |
9.00 |
1:20:26 |
4:13 |
8:26 |
6/4 |
9.50 |
1:24:43 |
4:18 |
8:35 |
9/7 |
10.00 |
1:29:02 |
4:18 |
8:36 |
11/8 |
10.22 |
1:34:09 |
5:07 |
23:27 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:15 |
55.31% |
More |
800m |
3:51 |
7:45 |
57.07% |
More |
1km |
4:52 |
7:49 |
58.97% |
More |
Mile |
7:49 |
7:49 |
62.34% |
More |
5k |
26:50 |
8:38 |
63.52% |
More |
5 miles |
43:56 |
8:47 |
63.35% |
More |
10k |
54:36 |
8:47 |
63.84% |
More |
10 miles |
1:29:01 |
8:54 |
64.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
63.48 |
5km |
25:32 |
8:13 |
66.75 |
5M |
42:17 |
8:27 |
65.83 |
10km |
53:14 |
8:34 |
65.49 |
10M |
1:28:10 |
8:49 |
65.21 |
Half |
1:57:23 |
8:58 |
64.00 |
20M |
3:03:49 |
9:11 |
64.39 |
Mara |
4:04:44 |
9:20 |
64.10 |
Three Things You Saw Today
1 Flock of parakeets
2 Sunset
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