Tue 26th Jun 2018 at 6:00am by fetcheveryone

Run > Long Run

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Time
2:02:32
Miles
13.02
Min/mi
9:25
Pacing
91%
WAVA
49.26
Cals
1768
BPM
143
%MHR
77.1
B/mi
1342
Asc(m)
42
Surface
Road

Notes & Comments

P&D wk 17. 5 @ 10% slower than mara pace, then 8 at Mara pace. Metronome Katie was my booster rocket for the first 5. Slightly overcooked it (I am looking at 9:09 for a 4hr Mara), but it was also pretty warm. Last mile was a bit hard, and felt a wee bit sick for about 20s when I got home. Pleased with the overall outcome :-)

Split Summary
===
1) 0.99m - 9:58(10:02/m) 137cal
2) 1m - 10:00(10:00/m) 140cal
3) 1m - 9:52(9:52/m) 139cal
4) 1m - 10:03(10:03/m) 138cal
5) 1m - 10:06(10:06/m) 137cal
6) 1m - 9:26(9:25/m) 136cal
7) 1m - 9:00(9:00/m) 135cal
8) 1m - 9:02(9:02/m) 136cal
9) 1m - 9:01(9:01/m) 136cal
10) 1m - 9:04(9:04/m) 132cal
11) 1m - 8:51(8:50/m) 128cal
12) 1m - 8:56(8:56/m) 136cal
13) 1m - 8:59(8:59/m) 136cal
14) 0.03m - 14(8:19/m) 2cal

9:58 10:00 9:52 10:03 10:06 9:26 9:00 9:02 9:01 9:04 8:51 8:56 8:59 14

Pin Map

0mi in 0

Pace

37%

33%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	5:05	5:05	10:11	114 67-124	1160	2/5
1.00	10:00	4:55	9:50	121 116-126	1190	2/2
1.50	14:59	4:59	9:58	123 118-127	1227	4/5
2.00	20:01	5:01	10:03	125 117-130	1256	4/2
2.50	24:57	4:56	9:52	132 123-145	1301	2/5
3.00	29:53	4:56	9:52	128 122-133	1264	5/4
3.50	34:52	4:59	9:59	130 125-137	1298	1/2
4.00	39:55	5:03	10:05	134 130-138	1351	6/5
4.50	44:56	5:01	10:01	135 129-142	1353	2/2
5.00	50:00	5:04	10:09	135 124-142	1370	5/2
5.50	54:56	4:56	9:52	143 131-149	1410	3/5
6.00	59:27	4:31	9:02	146 140-151	1319	2/3
6.50	1:03:58	4:31	9:02	148 140-153	1336	1/6
7.00	1:08:27	4:30	8:59	148 143-154	1330	5/2
7.50	1:12:58	4:31	9:01	151 146-160	1362	2/4
8.00	1:17:30	4:32	9:03	149 146-151	1349	6/3
8.50	1:22:00	4:30	9:01	149 143-154	1343	4/4
9.00	1:26:31	4:31	9:02	151 145-155	1363	2/5
9.50	1:30:59	4:28	8:57	153 148-158	1368	4/1
10.00	1:35:34	4:35	9:10	155 149-162	1422	3/5
10.50	1:40:00	4:25	8:51	156 151-160	1379	6/3
11.00	1:44:27	4:27	8:55	158 151-167	1408	3/2
11.50	1:48:55	4:28	8:57	157 151-160	1405	3/2
12.00	1:53:22	4:26	8:53	159 155-163	1412	5/4
12.50	1:57:51	4:29	8:58	161 155-164	1443	2/2
13.00	2:02:20	4:29	8:58	162 154-165	1453	5/2
13.02	2:02:31	11	8:15	163 162-163	1345	0/0

Heart

143/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 2:02:32

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	37.50%	More
800m	4:18	8:39	42.01%	More
1km	5:25	8:43	43.53%	More
Mile	8:46	8:46	46.08%	More
5k	27:58	9:00	49.12%	More
5 miles	45:08	9:02	49.44%	More
10k	57:37	9:16	48.30%	More
10 miles	1:35:21	9:32	48.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:04	8:04	50.08
5km	26:50	8:38	51.18
5M	44:26	8:53	50.21
10km	55:56	9:00	49.76
10M	1:32:38	9:16	49.59
Half	2:03:20	9:25	48.87
20M	3:13:08	9:39	49.45
Mara	4:17:08	9:49	49.53

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