Tue 11th Dec 2018 at 7:00pm by CT

Run > Progressive

cold

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Time
54:29
Miles
6.42
Min/mi
8:29
Pacing
87%
WAVA
67.00
Cals
760
Asc(m)
79
Surface
Road

Notes & Comments

Dagenham Rd, RGR, Rom Valley Way, Crow Ln, Whalebone Ln, Rainham Rd N

Cold. Ran with John who's just starting back after injury. Not too bad a pace though. Some issues with new light blue Asics shoes - feel a bit too small on the right foot.

Split Summary
===
1) 6.42m - 54:29(8:29/m) 760cal 7.08/8.82mph

54:29

Pace

53%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	2:13	2:13	8:52	3/3
0.50	4:22	2:09	8:35	2/5
0.75	6:37	2:16	9:03	5/2
1.00	8:49	2:11	8:44	3/2
1.25	10:58	2:09	8:38	1/2
1.50	13:12	2:14	8:55	3/5
1.75	15:23	2:11	8:45	4/3
2.00	17:28	2:05	8:21	4/4
2.25	19:37	2:09	8:36	2/4
2.50	21:42	2:05	8:20	2/3
2.75	23:55	2:13	8:52	4/2
3.00	26:03	2:08	8:31	4/2
3.25	28:09	2:06	8:24	3/2
3.50	30:21	2:12	8:50	2/3
3.75	32:24	2:03	8:12	4/2
4.00	34:29	2:04	8:18	2/4
4.25	36:29	2:00	8:01	1/2
4.50	38:34	2:05	8:19	3/2
4.75	40:46	2:12	8:50	2/2
5.00	42:50	2:04	8:15	5/4
5.25	44:49	1:59	7:55	1/5
5.50	47:05	2:16	9:04	3/3
5.75	50:02	2:57 +52	11:50	1/4
6.00	51:56	1:54	7:35	2/4
6.25	53:56	2:00	8:01	5/1
6.42	55:21	1:25	8:08	2/2

Elevation

Asc 79m, Range 9m, Flat prediction 54:29

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:24	54.71%	More
800m	3:46	7:35	59.14%	More
1km	4:46	7:40	60.86%	More
Mile	8:09	8:09	60.55%	More
5k	26:05	8:24	66.09%	More
5 miles	42:24	8:29	66.40%	More
10k	52:42	8:29	66.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:35	7:35	65.05
5km	25:15	8:08	68.26
5M	41:48	8:22	67.36
10km	52:38	8:28	67.01
10M	1:27:09	8:43	66.78
Half	1:56:02	8:51	65.55
20M	3:01:42	9:05	65.97
Mara	4:01:55	9:14	65.70

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