Sun 16th Dec 2018 at 3:00pm by CT

Run > Long Run

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Time
1:33:43
Miles
11.32
Min/mi
8:17
Pacing
88%
WAVA
70.72
Cals
1350
Asc(m)
152
Hillscore
5
Surface
Road

Notes & Comments

ECP, Harrow Lodge Park, Slewins Ln, Balgores Ln, Carlton Rd, Romford, North St, Eastern Ave, Whalebone Ln, Rainham Rd N

Started easy then tried to push the pace a bit. Stayed on paths in the park as much as I could. Did areas as part of the route that I haven't been to for a long time. Actually I was very pleased with the overall pace and distance.

Split Summary
===
1) 3.39m - 28:16(8:21/m) 404cal 7.19/10.16mph
2) 2.73m - 22:19(8:10/m) 329cal 7.35/10.08mph
3) 5.2m - 43:08(8:18/m) 617cal 7.23/11.09mph

28:16 22:19 43:08

Pace

36%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:27	4:27	8:55	8/6
1.00	8:42	4:14	8:29	4/8
1.50	12:51	4:09	8:18	6/7
2.00	16:56	4:05	8:10	10/11
2.50	20:53	3:58	7:56	6/4
3.00	25:09	4:16	8:32	13/2
3.50	29:18	4:09	8:18	16/10
4.00	33:32	4:14	8:28	7/3
4.50	37:27	3:55	7:50	5/12
5.00	41:42	4:14	8:29	13/6
5.50	45:40	3:58	7:57	7/6
6.00	49:38	3:58	7:56	0/14
6.50	54:16	4:38 +32	9:16	3/6
7.00	58:45	4:29 +8	8:58	6/5
7.50	1:02:58	4:13	8:27	6/4
8.00	1:07:22	4:24 +24	8:48	4/2
8.50	1:11:35	4:13	8:25	13/2
9.00	1:15:36	4:01	8:03	3/8
9.50	1:19:45	4:09	8:18	4/9
10.00	1:23:56	4:11	8:21	3/6
10.50	1:28:06	4:11 +6	8:21	4/6
11.00	1:32:12	4:06	8:11	3/7
11.32	1:34:53	2:41	8:26	4/3

Elevation

Asc 152m, Range 30m, Flat prediction 1:33:41

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.7%	8:35
12 1.3%	7:52
12 1.7%	8:31
11 3.8%	8:25
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	55.28%	More
800m	3:48	7:39	58.69%	More
1km	4:49	7:44	60.35%	More
Mile	7:49	7:49	63.05%	More
5k	25:18	8:08	68.15%	More
5 miles	40:52	8:10	68.90%	More
10k	51:35	8:18	68.39%	More
10 miles	1:23:27	8:21	69.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	68.99
5km	23:48	7:40	72.42
5M	39:25	7:53	71.44
10km	49:37	7:59	71.09
10M	1:22:10	8:13	70.83
Half	1:49:24	8:21	69.52
20M	2:51:20	8:34	69.96
Mara	3:48:06	8:42	69.68

Three Things You Saw Today

1 Parakeets
2 2 Green Woodpeckers
3 Jay

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