Tue 27th Mar 2018 at 7:00am by Rosehip

Run > Easy

rain
windy
cold

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Time
36:18
Miles
3.03
Min/mi
11:59
Pacing
92%
WAVA
45.76
Cals
343
Asc(m)
42
Surface
Mixed

Notes & Comments

2 comments

TAO-bot said economy run - 36 minutes, 3.1 miles.
I stuck to the 3:30 run 30s walk I've been doing for easy until the third mile - so a tadd slower overall but actual running is mainly in the right pace range

[1. Very easy: Walk/slow run for 5 minutes at 12:31 min/mile [25:01 - 12:09 min/mile] (0.4 miles).

2. Easy: Run for 31 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (2.7 miles). ]

Split Summary
===
1) 1m - 12:25(12:25/m) 112cal 4.83/6.35mph
2) 1m - 12:20(12:20/m) 109cal 4.87/5.78mph
3) 1m - 11:20(11:20/m) 120cal 5.29/6.14mph
4) 0.03m - 14(8:29/m) 2cal 7.08/6.94mph

12:25 12:20 11:20 14

	mulbs good weather for penguins
	Rosehip was horrible!

Pace

12%

47%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:39	1:39	13:16	1/0
0.25	3:12	1:32	12:18	1/1
0.38	4:45	1:33	12:25	0/1
0.50	6:15	1:31	12:04	1/1
0.63	7:51	1:36	12:49	0/1
0.75	9:28	1:36	12:52	0/0
0.88	10:56	1:28	11:44	1/1
1.00	12:24	1:28	11:47	0/0
1.13	14:06	1:42	13:33	1/1
1.25	15:37	1:31	12:07	1/0
1.38	17:15	1:39	13:08	1/0
1.50	18:41	1:25	11:23	1/1
1.63	20:03	1:23	11:00	0/2
1.75	21:37	1:34	12:30	1/1
1.88	23:09	1:32	12:15	1/0
2.00	24:43	1:35	12:37	1/0
2.13	26:18	1:35	12:37	0/0
2.25	27:45	1:26	11:32	0/2
2.38	29:12	1:28	11:42	1/1
2.50	30:36	1:24	11:12	0/0
2.63	31:59	1:23	11:01	0/1
2.75	33:19	1:19	10:36	0/2
2.88	34:38	1:19	10:32	1/1
3.00	36:04	1:26	11:30	1/0
3.03	36:18	14	8:44	0/0

Heart

135/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 36:18

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:30	38.23%	More
800m	5:22	10:48	41.00%	More
1km	6:45	10:52	42.41%	More
Mile	11:17	11:17	43.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:29	9:29	51.43
5km	37:25	12:03	45.55
5M	1:06:34	13:19	41.82
10km	1:26:35	13:56	40.26
10M	2:34:01	15:24	37.33
Half	3:33:34	16:18	35.18
20M	5:56:24	17:49	33.21
Mara	8:14:11	18:52	31.74

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stride length
cadence