Mon 26th Mar 2018 at 9:00am by Carpathius

Run > Long Run

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Time
3:50:56
Miles
18.20
Min/mi
12:41
Pacing
30%
WAVA
39.98
Cals
1892
Asc(m)
42
Surface
Mixed

Notes & Comments

Out to Tuddenham via road with Mel, then trail for 5ish miles (including wading) then back, drop off Mel and straight back out for four and a bit more.

Knees ache. Run walk. But all good

Split Summary
===
1) 1m - 11:02(11:02/m) 115cal 5.44/6.04mph
2) 1m - 11:32(11:32/m) 111cal 5.2/6.77mph
3) 1m - 12:21(12:21/m) 106cal 4.86/6.51mph
4) 1m - 11:31(11:31/m) 112cal 5.21/6.55mph
5) 1m - 12:38(12:38/m) 103cal 4.75/6.72mph
6) 1m - 11:43(11:43/m) 108cal 5.12/6.54mph
7) 1m - 13:10(13:10/m) 98cal 4.56/6.41mph
8) 1m - 13:16(13:16/m) 101cal 4.52/6.35mph
9) 1m - 15:28(15:28/m) 97cal 3.88/6.27mph
10) 1m - 15:09(15:09/m) 92cal 3.96/6.57mph
11) 1m - 11:26(11:26/m) 113cal 5.24/6.62mph
12) 1m - 12:22(12:22/m) 104cal 4.85/6.59mph
13) 1m - 12:21(12:21/m) 105cal 4.86/6.7mph
14) 1m - 12:41(12:41/m) 100cal 4.73/6.38mph
15) 1m - 12:29(12:29/m) 105cal 4.8/7.06mph
16) 1m - 15:12(15:12/m) 93cal 3.95/6.51mph
17) 1m - 12:21(12:21/m) 105cal 4.86/6.72mph
18) 1m - 11:53(11:53/m) 103cal 5.05/6.46mph
19) 0.2m - 2:21(11:37/m) 21cal 5.17/6.2mph

11:02 11:32 12:21 11:31 12:38 11:43 13:10 13:16 15:28 15:09 11:26 12:22 12:21 12:41 12:29 15:12 12:21 11:53 2:21

Pace

33%

10%

16%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	5:36	5:36	11:12
1.00	12:26	6:50 +1:24	13:39
1.50	18:10	5:44	11:28
2.00	23:57	5:48	11:35
2.50	30:06	6:09	12:18
3.00	36:18	6:12	12:24
3.50	42:28	6:10 +43	12:20
4.00	48:33	6:04	12:08
4.50	54:29	5:56	11:53
5.00	1:01:10	6:41	13:23
5.50	1:06:53	5:42	11:25
6.00	1:12:53	6:01	12:01
6.50	1:19:51	6:58	13:56
7.00	1:26:04	6:13	12:25
7.50	1:32:03	6:00	11:59
8.00	1:39:20	7:16	14:32
8.50	1:49:39	10:19 +2:23	20:38
9.00	1:57:10	7:32	15:03
9.50	2:05:43	8:32 +29	17:05
10.00	2:15:06	9:23 +2:18	18:46
10.50	2:20:55	5:49	11:38
11.00	2:26:44	5:49 +11	11:38
11.50	2:32:49	6:05	12:10
12.00	2:39:06	6:17	12:33
12.50	2:45:20	6:14	12:28
13.00	2:51:27	6:07	12:14
13.50	2:58:50	7:23	14:46
14.00	3:13:51	15:02 +9:45	30:03
14.50	3:20:07	6:15	12:31
15.00	3:26:22	6:15	12:30
15.50	3:34:57	8:35	17:10
16.00	3:41:34	6:38	13:15
16.50	3:47:48	6:14 +5	12:28
17.00	3:54:24	6:35 +24	13:11
17.50	4:02:33	8:09 +1:51	16:18
18.00	4:08:54	6:21 +47	12:43
18.20	4:11:16	2:22	11:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:15	32.85%	More
800m	5:21	10:46	35.30%	More
1km	6:44	10:50	36.67%	More
Mile	11:02	11:02	38.59%	More
5k	36:49	11:51	40.40%	More
5 miles	1:00:09	12:02	40.23%	More
10k	1:15:45	12:11	39.96%	More
10 miles	2:14:06	13:25	37.09%	More
Half	2:52:42	13:11	37.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:40	10:40	39.91
5km	35:27	11:25	41.96
5M	58:43	11:45	41.22
10km	1:13:55	11:54	40.94
10M	2:02:24	12:14	40.63
Half	2:42:58	12:26	39.81
20M	4:15:13	12:46	39.93
Mara	5:39:47	12:58	39.69

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