Wed 2nd Jan 2019 at 11:00am by Rosehip

Run > Long Run

breezy
cold

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Time
2:14:13
Miles
11.07
Min/mi
12:07
Pacing
85%
WAVA
48.25
Cals
1237
Asc(m)
76
Hillscore
1
Surface
Road

Notes & Comments

2 comments

Switched back to 4:1 run walk ratio - not sure if I prefer it or not, doesn't make much difference to overall pace.

Gel (Gu lemon, 18 months past bbdate) taken at ~6 miles because have run out of fudge.

Split Summary
===
1) 1m - 12:37(12:37/m) 108cal 4.75/5.91mph
2) 1m - 12:07(12:07/m) 116cal 4.95/6.87mph
3) 1m - 12:19(12:19/m) 110cal 4.87/5.73mph
4) 1m - 12:11(12:11/m) 113cal 4.92/5.81mph
5) 1m - 12:25(12:25/m) 107cal 4.83/6.39mph
6) 1m - 11:48(11:48/m) 116cal 5.08/6.15mph
7) 1m - 12:29(12:29/m) 108cal 4.81/8.63mph
8) 1m - 11:48(11:48/m) 112cal 5.09/6.74mph
9) 1m - 11:55(11:55/m) 115cal 5.03/7.3mph
10) 1m - 12:17(12:17/m) 109cal 4.89/5.95mph
11) 1m - 11:32(11:32/m) 115cal 5.2/6.47mph
12) 0.07m - 43(9:55/m) 8cal 6.05/6.63mph

12:37 12:07 12:19 12:11 12:25 11:48 12:29 11:48 11:55 12:17 11:32 43

	Velociraptor Well done! That's a good wodge of mileage
	Serendippily get you

Pace

12%

10%

35%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	6:31	6:31	13:01	3/2
1.00	12:37	6:06	12:12	3/3
1.50	18:45	6:08	12:16	2/1
2.00	24:44	5:59	11:58	2/3
2.50	31:05	6:21	12:41	3/2
3.00	37:03	5:59	11:57	2/3
3.50	43:05	6:01	12:03	3/2
4.00	49:15	6:10	12:20	3/0
4.50	55:34	6:19	12:39	6/2
5.00	1:01:40	6:06	12:13	4/2
5.50	1:07:36	5:55	11:51	2/6
6.00	1:13:28	5:53	11:45	4/1
6.50	1:19:25	5:57	11:54	3/3
7.00	1:25:57	6:31	13:02	2/6
7.50	1:31:54	5:57	11:54	5/3
8.00	1:37:45	5:51	11:42	8/5
8.50	1:43:42	5:57	11:54	1/8
9.00	1:49:40	5:58	11:57	2/2
9.50	1:56:56	7:16 +1:00	14:32	4/6
10.00	2:02:57	6:01	12:01	6/4
10.50	2:08:53	5:56	11:53	1/3
11.00	2:14:29	5:35	11:11	3/3
11.07	2:15:13	44	10:06	0/0

Heart

138/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 17m, Flat prediction 2:14:15

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.5%	12:04
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:15	39.53%	More
800m	5:30	11:03	40.59%	More
1km	6:51	11:02	42.34%	More
Mile	11:29	11:29	42.97%	More
5k	37:12	11:58	46.33%	More
5 miles	1:00:20	12:04	46.67%	More
10k	1:15:12	12:06	46.91%	More
10 miles	2:01:45	12:10	47.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:19	7:19	67.42
5km	28:50	9:17	59.78
5M	51:17	10:15	54.91
10km	1:06:43	10:44	52.87
10M	1:58:41	11:52	49.03
Half	2:44:33	12:34	46.22
20M	4:34:37	13:44	43.65
Mara	6:20:47	14:32	41.74

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stride length
cadence