Fri 13th Apr 2018 at 9:00am by knotme

Run > Recovery Run

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Time
23:44
Miles
3.06
Min/mi
7:45
Pacing
68%
WAVA
61.03
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

didn't do run yesterday due to fainting almost episode in bramhall park

and achilles being tight
achilles felt better

weighed in at 59-61kgs - cutting out carbs and generally cutting back - target weight = 55kg
Split Summary
===
1) 1km - 4:36(4:36/km)
2) 1km - 4:54(4:54/km)
3) 1km - 5:37(5:37/km)
4) 1km - 4:35(4:35/km)
5) 0.92km - 4:02(4:23/km)

4:36 4:54 5:37 4:35 4:02

Pace

10%

31%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	53	53	7:07	0/2
0.25	1:51	58	7:40	1/1
0.38	2:50	59	7:51	2/0
0.50	3:43	54	7:09	0/6
0.63	4:37	54	7:08	5/3
0.75	5:33	56	7:31	1/8
0.88	6:42	1:09	9:13	4/0
1.00	7:41	59	7:52	4/0
1.13	8:33	52	6:56	1/2
1.25	9:33	59	7:53	2/5
1.38	10:27	55	7:18	1/2
1.50	11:28	1:00	8:03	4/0
1.63	12:23	55	7:21	5/1
1.75	14:27	2:04	16:31	1/1
1.88	15:11	44	5:53	0/2
2.00	16:09	58	7:48	2/0
2.13	17:00	51	6:46	4/0
2.25	17:53	53	7:05	1/1
2.38	18:52	59	7:50	0/2
2.50	19:49	57	7:32	1/1
2.63	20:47	58	7:47	2/0
2.75	21:36	50	6:36	0/1
2.88	22:30	54	7:11	0/2
3.00	23:21	50	6:42	0/1
3.06	23:44	23	6:42	0/2

Elevation

Asc 42m, Range 16m, Flat prediction 23:46

Elevation Graph

Biggest Climbs (m)	Min/mi
11 2.0%	7:42
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:49	47.57%	More
800m	3:25	6:52	55.81%	More
1km	4:22	7:02	56.80%	More
Mile	7:09	7:09	58.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	58.16
5km	24:07	7:46	61.09
5M	39:56	7:59	59.68
10km	50:17	8:06	59.22
10M	1:23:16	8:20	58.99
Half	1:50:52	8:28	58.19
20M	2:53:37	8:41	58.58
Mara	3:51:09	8:49	58.33

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