Wed 24th Oct 2018 at 11:00am by Rosehip

Run > Medium Long Run

Not good
breezy
warm

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Time
1:43:41
Miles
8.53
Min/mi
12:09
Pacing
76%
WAVA
47.56
Cals
945
Asc(m)
107
Hillscore
6
Surface
Mixed

Notes & Comments

2 comments

So after a bit of a sorry-for myself whinge I decided to at least go out for 3-4 miles and squish the bugs.

Found myself going in the oposite direction to where I thought I would and was going through the bottom (potton road) gate to RSPB when I realised - and I NEVER run up that road - no idea what brain was doing, legs in charge.

nearly two hours later, legs decided they'd had enough and brought me home.

Split Summary
===
1) 1m - 12:59(12:59/m) 104cal 4.62/5.89mph
2) 1m - 12:36(12:36/m) 111cal 4.76/7.14mph
3) 1m - 11:23(11:23/m) 112cal 5.27/7.59mph
4) 1m - 11:37(11:37/m) 115cal 5.17/6.93mph
5) 1m - 11:18(11:18/m) 112cal 5.31/6.61mph
6) 1m - 11:53(11:53/m) 113cal 5.05/6.31mph
7) 1m - 12:45(12:45/m) 111cal 4.71/6.38mph
8) 1m - 12:26(12:26/m) 111cal 4.83/6.2mph
9) 0.53m - 6:45(12:43/m) 56cal 4.72/6.21mph

12:59 12:36 11:23 11:37 11:18 11:53 12:45 12:26 6:45

	RRR-CAZ 🇬🇧
	Serendippily Yay! Well done for getting out and trusting your legs x

Pace

12%

19%

24%

30%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	3:42	3:42	14:49	2/2
0.50	6:50	3:08	12:31	1/1
0.75	9:49	2:59	11:55	3/2
1.00	13:00	3:11	12:43	7/0
1.25	15:55	2:55	11:40	5/2
1.50	19:05	3:10	12:41	25/0
1.75	22:35	3:30	14:00	14/0
2.00	25:34	2:59	11:57	1/6
2.25	30:30	4:56 +1:53	19:45	3/6
2.50	33:20	2:50	11:19	2/7
2.75	35:58	2:38	10:31	2/28
3.00	38:50	2:52	11:28	2/4
3.25	41:45	2:55	11:42	0/11
3.50	44:40	2:55	11:41	3/1
3.75	47:14	2:33	10:13	1/3
4.00	50:27	3:14	12:54	4/0
4.25	53:27	3:00 +16	12:01	4/5
4.50	56:09	2:42	10:48	1/2
4.75	58:59	2:50	11:20	0/3
5.00	1:02:02	3:03	12:12	1/2
5.25	1:05:01	2:58	11:54	2/0
5.50	1:08:03	3:02	12:09	1/2
5.75	1:10:59	2:56	11:44	1/1
6.00	1:13:55	2:56	11:43	1/2
6.25	1:17:33	3:38	14:33	2/1
6.50	1:20:35	3:02	12:10	0/3
6.75	1:23:35	2:59	11:57	3/1
7.00	1:26:40	3:05	12:20	1/1
7.25	1:29:42	3:02	12:09	3/0
7.50	1:32:45	3:03	12:13	0/2
7.75	1:36:02	3:17	13:06	0/2
8.00	1:39:05	3:04	12:15	1/1
8.25	1:42:18	3:13	12:52	0/1
8.50	1:45:31	3:13	12:51	1/0
8.53	1:45:50	19	10:47	0/0

Heart

143/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 107m, Range 60m, Flat prediction 1:42:49

Elevation Graph

Biggest Climbs (m)	Min/mi
46 5.5%	13:21
12 1.9%	12:33
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:21	43.32%	More
800m	5:10	10:24	43.13%	More
1km	6:42	10:47	43.30%	More
Mile	10:59	10:59	44.90%	More
5k	35:36	11:27	48.42%	More
5 miles	58:54	11:47	47.80%	More
10k	1:14:16	11:57	47.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	63.65
5km	30:32	9:50	56.45
5M	54:19	10:52	51.84
10km	1:10:39	11:22	49.92
10M	2:05:41	12:34	46.30
Half	2:54:17	13:18	43.64
20M	4:50:51	14:33	41.21
Mara	6:43:17	15:24	39.41

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cadence