Sat 3rd Nov 2018 at 11:00am by Rosehip

Run > General

Good
breezy

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Time
57:38
Miles
4.99
Min/mi
11:33
Pacing
84%
WAVA
48.76
Cals
563
Asc(m)
74
Hillscore
5
Surface
Road

Notes & Comments

4 comments

oops! - went out for ~3 easy miles as a break from housework. Just to squish the bugs and colour in a couple more WSW squares.
Found most of the Sandy "hills" and legs still keen on more effort than "easy"
Tomorrow's long run will be a proper plod then!

Split Summary
===
1) 1m - 12:29(12:29/m) 109cal 4.81/5.95mph
2) 1m - 11:02(11:02/m) 117cal 5.44/7.27mph
3) 1m - 11:48(11:48/m) 107cal 5.09/6.88mph
4) 1m - 10:50(10:50/m) 117cal 5.54/7.76mph
5) 0.99m - 11:30(11:37/m) 113cal 5.16/7.37mph

12:29 11:02 11:48 10:50 11:30

	EdJ You were looking very good as we passed you in the car on Bedford Road - nice relaxed form but clipping along at quite a pace.
	Serendippily You can always make this a week of short quicker runs if it feels better it will do you no harm at all xx
	Rosehip Thanks Ed, that's an encouraging obseravtion
	EdJ You're welcome. And I'm pleased with myself for resisting the temptation to lower the window and yell "get yer knees up" as we went past.

Pace

11%

14%

10%

39%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	3:32	3:32	14:08	2/2
0.50	6:36	3:04	12:17	1/2
0.75	9:31	2:55	11:39	4/2
1.00	12:45	3:14 +17	12:57	7/0
1.25	15:21	2:35	10:21	4/4
1.50	18:09	2:48	11:12	0/4
1.75	20:59	2:50	11:22	2/3
2.00	23:46	2:47	11:07	5/0
2.25	27:04	3:18 +30	13:11	6/1
2.50	29:57	2:53	11:33	1/4
2.75	32:40	2:43	10:52	5/4
3.00	36:04	3:24	13:35	26/0
3.25	38:56	2:52	11:29	4/4
3.50	41:24	2:28	9:51	0/28
3.75	44:00	2:37	10:27	0/5
4.00	46:53	2:53	11:32	1/2
4.25	49:41	2:48	11:12	0/2
4.50	52:25	2:44	10:56	1/1
4.75	55:22	2:57	11:48	2/2
4.99	58:24	3:02	12:40	1/2

Heart

145/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 74m, Range 41m, Flat prediction 56:32

Elevation Graph

Biggest Climbs (m)	Min/mi
34 5.1%	12:36
11 2.4%	11:34
10 1.2%	12:17
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:07	44.44%	More
800m	4:58	10:00	44.85%	More
1km	6:19	10:10	45.98%	More
Mile	10:34	10:34	46.67%	More
5k	35:15	11:21	48.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:14	8:14	59.91
5km	32:29	10:27	53.06
5M	57:46	11:33	48.75
10km	1:15:09	12:06	46.94
10M	2:13:41	13:22	43.53
Half	3:05:22	14:09	41.03
20M	5:09:22	15:28	38.75
Mara	7:08:57	16:22	37.05

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