Tue 5th Dec 2017 at 7:00pm by CT

Run > Recovery Run

cold

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Time
40:33
Miles
4.27
Min/mi
9:30
Pacing
88%
WAVA
58.27
Cals
503
Asc(m)
42
Surface
Road

Notes & Comments

Rainham Rd S, Church Elm Ln, Heathway, Oxlow Ln, Dagenham Rd

Chilly night. Easy run due to race tomorrow. Was supposed to be easy 30 mins but got extended by 10 ins as I bumped into Timi & Sam on Dagenham Rd so ran up to halfway up May & Bakers Lane with them, & then back home. Heels still uncomfortable & legs achy.

Split Summary
===
1) 1m - 9:12(9:12/m) 116cal 6.53/7.66mph
2) 1m - 8:59(8:59/m) 119cal 6.68/7.88mph
3) 1m - 8:44(8:44/m) 118cal 6.87/7.98mph
4) 1m - 10:41(10:41/m) 117cal 5.62/7.91mph
5) 0.27m - 2:57(11:01/m) 33cal 5.44/7.8mph

9:12 8:59 8:44 10:41 2:57

Pace

16%

15%

67%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:11	1:11	9:27	2/1
0.25	2:22	1:11	9:32	1/1
0.38	3:30	1:08	9:05	0/2
0.50	4:38	1:07	8:58	1/2
0.63	5:45	1:07	8:55	1/2
0.75	6:58	1:13	9:44	3/1
0.88	8:03	1:05	8:41	1/7
1.00	9:11	1:09	9:08	2/0
1.13	10:19	1:07	8:59	1/1
1.25	11:25	1:06	8:46	1/3
1.38	12:32	1:07	8:57	3/1
1.50	13:40	1:09	9:08	2/2
1.63	14:46	1:06	8:48	1/1
1.75	15:54	1:08	9:04	1/1
1.88	17:00	1:06	8:50	2/1
2.00	18:11	1:10	9:23	1/1
2.13	19:17	1:06	8:52	4/2
2.25	20:21	1:04	8:33	1/2
2.38	21:26	1:05	8:36	2/1
2.50	22:31	1:05	8:38	1/1
2.63	23:37	1:06	8:47	3/1
2.75	24:44	1:08	9:03	2/0
2.88	25:50	1:06	8:46	1/1
3.00	26:55	1:04	8:35	0/2
3.13	27:58	1:03	8:24	0/3
3.25	29:06	1:09	9:08	4/2
3.38	30:24	1:18	10:21	3/1
3.50	31:55	1:31	12:09	2/2
3.63	33:18	1:23	11:05	1/1
3.75	34:38	1:20	10:39	1/1
3.88	36:01	1:23	11:03	3/2
4.00	37:35	1:35	12:39	1/2
4.13	38:44	1:09	9:09	2/1
4.25	39:49	1:05	8:38	1/1
4.27	40:33	44	41:27	1/0

Elevation

Asc 42m, Range 11m, Flat prediction 40:33

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	47.61%	More
800m	4:17	8:36	51.45%	More
1km	5:22	8:39	53.32%	More
Mile	8:39	8:39	56.37%	More
5k	27:43	8:55	61.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	56.06
5km	28:57	9:19	58.87
5M	47:56	9:35	58.07
10km	1:00:21	9:43	57.77
10M	1:39:56	10:00	57.53
Half	2:13:04	10:09	56.46
20M	3:28:22	10:25	56.80
Mara	4:37:25	10:35	56.55

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