Sun 7th Jan 2018 at 7:00am by Rosehip
Run > Easy
- cold
-
Time
36:57
-
Miles
2.68
-
Min/mi
13:47
-
Pacing
85%
-
WAVA
39.42
-
Cals
261
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
1 comments
Cold! slippy pavements, (mainly) crunchy mud.
Found that less than easy - bit tired and probably dehydrated - lots of steps up and down to bridges taken slowly hence overall pace looks like I was walking!
HR better, but still high
Split Summary
===
1) 1m - 14:29(14:29/m) 99cal 4.14/7.39mph
2) 1m - 13:56(13:56/m) 92cal 4.31/5.44mph
3) 0.68m - 8:33(12:36/m) 70cal 4.76/6.22mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
1:37 |
1:37 |
12:55 |
0/2 |
0.25 |
3:07 |
1:30 |
12:01 |
0/5 |
0.38 |
5:23 |
2:16 |
18:07 |
0/3 |
0.50 |
6:58 |
1:35 |
12:38 |
1/1 |
0.63 |
8:50 |
1:52 |
14:59 |
0/5 |
0.75 |
10:45 |
1:55 |
15:19 |
2/1 |
0.88 |
12:33 |
1:48 |
14:23 |
2/1 |
1.00 |
14:28 |
1:55 |
15:22 |
2/0 |
1.13 |
16:26 |
1:58 |
15:44 |
1/1 |
1.25 |
18:02 |
1:36 |
12:44 |
0/3 |
1.38 |
19:53 |
1:51 |
14:50 |
0/1 |
1.50 |
21:32 |
1:39 |
13:13 |
8/1 |
1.63 |
23:13 |
1:41 |
13:26 |
3/2 |
1.75 |
25:01 |
1:49 |
14:29 |
0/9 |
1.88 |
26:38 |
1:36 |
12:51 |
1/1 |
2.00 |
28:24 |
1:46 |
14:09 |
8/5 |
2.13 |
29:53 |
1:29 |
11:52 |
1/2 |
2.25 |
31:24 |
1:31 |
12:08 |
1/0 |
2.38 |
33:09 |
1:45 |
13:59 |
3/1 |
2.50 |
34:41 |
1:33 |
12:22 |
3/1 |
2.63 |
36:19 |
1:38 |
13:03 |
9/0 |
2.68 |
36:57 |
38 |
11:57 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:56 |
11:47 |
34.05% |
More |
800m |
6:15 |
12:34 |
35.24% |
More |
1km |
7:48 |
12:34 |
36.70% |
More |
Mile |
12:56 |
12:56 |
37.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:12 |
11:12 |
43.55 |
5km |
44:11 |
14:13 |
38.57 |
5M |
1:18:36 |
15:43 |
35.41 |
10km |
1:42:15 |
16:27 |
34.10 |
10M |
3:01:53 |
18:11 |
31.61 |
Half |
4:12:12 |
19:15 |
29.79 |
20M |
7:00:54 |
21:03 |
28.12 |
Mara |
9:43:37 |
22:17 |
26.88 |
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Great going and an early start, too