Sun 25th Nov 2018 at 2:00pm by CT
Run > Long Run
- cold
-
Time
1:34:51
-
Miles
11.20
-
Min/mi
8:28
-
Pacing
91%
-
WAVA
69.08
-
Cals
1328
-
Asc(m)
149
-
Surface
Mixed
Notes & Comments
ECP, Beam Valley, Rainham Rd, Bretons, Harrow Lodge Park, ECP
Dull and chilly. Started to be dusk by the end of the run. Included Harrow lodge freedom parkrun (26.05). Felt quite tired - picked up the pace a little for the freedom parkrun.
Split Summary
===
1) 6.13m - 52:36(8:35/m) 728cal 6.99/9.37mph
2) 3.15m - 26:05(8:17/m) 373cal 7.25/8.96mph
3) 1.92m - 16:10(8:26/m) 227cal 7.12/8.66mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:25 |
4:25 |
8:50 |
8/4 |
1.00 |
8:56 |
4:31 |
9:01 |
6/11 |
1.50 |
13:29 |
4:33 |
9:06 |
5/15 |
2.00 |
17:44 |
4:16 |
8:31 |
8/6 |
2.50 |
21:46 |
4:01 |
8:03 |
5/8 |
3.00 |
25:53 |
4:07 |
8:15 |
6/5 |
3.50 |
30:04 |
4:11 |
8:23 |
7/4 |
4.00 |
34:18 |
4:13 |
8:26 |
5/6 |
4.50 |
38:31 |
4:13 |
8:27 |
3/2 |
5.00 |
42:50 |
4:19 |
8:38 |
3/2 |
5.50 |
47:11 |
4:21 |
8:42 |
4/4 |
6.00 |
51:29 |
4:18 |
8:37 |
14/11 |
6.50 |
55:52 |
4:23 |
8:46 |
10/7 |
7.00 |
1:00:09 |
4:17 |
8:34 |
10/3 |
7.50 |
1:04:21 |
4:11 |
8:23 |
8/10 |
8.00 |
1:08:26 |
4:05 |
8:10 |
4/9 |
8.50 |
1:12:29 |
4:03 |
8:06 |
6/10 |
9.00 |
1:16:36 |
4:08 |
8:15 |
6/5 |
9.50 |
1:20:38 |
4:02 |
8:03 |
4/8 |
10.00 |
1:25:06 |
4:28 +4
|
8:56 |
9/7 |
10.50 |
1:29:17 |
4:11 |
8:22 |
5/4 |
11.00 |
1:33:21 |
4:04 |
8:09 |
3/2 |
11.19 |
1:34:55 |
1:34 |
8:02 |
1/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:26 |
54.53% |
More |
800m |
3:53 |
7:48 |
57.50% |
More |
1km |
4:55 |
7:55 |
58.96% |
More |
Mile |
8:00 |
8:00 |
61.69% |
More |
5k |
25:40 |
8:16 |
67.17% |
More |
5 miles |
41:44 |
8:21 |
67.47% |
More |
10k |
52:16 |
8:25 |
67.49% |
More |
10 miles |
1:23:56 |
8:24 |
69.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
67.27 |
5km |
24:22 |
7:51 |
70.74 |
5M |
40:21 |
8:04 |
69.79 |
10km |
50:48 |
8:11 |
69.43 |
10M |
1:24:07 |
8:25 |
69.18 |
Half |
1:51:59 |
8:33 |
67.92 |
20M |
2:55:22 |
8:46 |
68.35 |
Mara |
3:53:29 |
8:55 |
68.07 |
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