Tue 27th Mar 2018 at 8:00am by knotme

Run > Recovery Run

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Time
30:34
Miles
3.65
Min/mi
8:22
Pacing
78%
WAVA
56.74
Asc(m)
42
Hillscore
9
Surface
Road

Notes & Comments

Rainy plod (easy week after xc - 30mins ish a day)

- could feel achilles a bit but not painful
felt really tired past few days
in lakes - bridleway from coniston -> Elterwater (way to Tarn HOws) - 15 min in each direction

Split Summary
===
1) 1km - 5:33(5:33/km)
2) 1km - 5:05(5:05/km)
3) 1km - 5:21(5:21/km)
4) 1km - 4:38(4:38/km)
5) 1km - 5:23(5:23/km)
6) 0.88km - 4:34(5:11/km)

5:33 5:05 5:21 4:38 5:23 4:34

Pace

17%

18%

44%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	58	58	7:42	1/9
0.25	2:04	1:06	8:46	0/21
0.38	3:03	1:00	7:56	3/1
0.50	4:05	1:02	8:15	16/0
0.63	5:34	1:29	11:48	24/0
0.75	6:29	55	7:23	1/11
0.88	7:48	1:19	10:33	0/5
1.00	8:43	55	7:18	6/3
1.13	9:41	59	7:50	5/3
1.25	10:42	1:00	8:01	5/6
1.38	11:49	1:08	9:04	13/1
1.50	12:49	1:00	8:00	8/8
1.63	14:02	1:13	9:44	2/5
1.75	14:54	51	6:51	4/3
1.88	16:03	1:09	9:12	2/5
2.00	16:57	54	7:12	7/2
2.13	17:54	57	7:33	4/3
2.25	18:54	1:00	8:00	7/1
2.38	19:47	54	7:11	1/16
2.50	20:43	55	7:22	2/7
2.63	21:34	51	6:51	5/9
2.75	22:29	55	7:18	3/3
2.88	23:55	1:26	11:29	7/3
3.00	24:51	56	7:31	3/2
3.13	26:09	1:18	10:22	10/6
3.25	26:57	48	6:27	0/27
3.38	27:49	51	6:52	0/6
3.50	28:58	1:09	9:16	12/0
3.63	30:18	1:19	10:33	12/1
3.65	30:34	16	9:35	1/0

Elevation

Asc 42m, Range 53m, Flat prediction 29:37

Elevation Graph

Biggest Climbs (m)	Min/mi
44 9.7%	9:32
26 8.0%	10:28
15 10.5%	8:54
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	50.03%	More
800m	3:33	7:09	53.59%	More
1km	4:33	7:19	54.55%	More
Mile	7:31	7:31	56.06%	More
5k	25:35	8:14	57.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	54.41
5km	25:46	8:18	57.18
5M	42:40	8:32	55.86
10km	53:43	8:39	55.43
10M	1:28:58	8:54	55.21
Half	1:58:27	9:03	54.47
20M	3:05:29	9:16	54.83
Mara	4:06:57	9:26	54.60

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