Sun 6th Jan 2019 at 11:00am by Rosehip
Run > Long Run
Good
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Time
2:11:17
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Miles 11.12
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Min/mi 11:48
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Pacing
89%
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WAVA
49.56
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Cals
1264
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Asc(m)
107
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Hillscore
5
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Surface
Road
Notes & Comments
2 comments
4.20 / 40s run walk - better than Weds 4:1, 60s walk is too long.
Making self have a slug of water first walk break after every 3rd mile and took sea salt chocolate Gu (Roctane, not out of date) with a longer walk on the blind bend on Bedford rd ~7.5 miles.
Right glute started to complain towards the end (as it has done in last two halfs ) so didn't bother with the extra twiddly bit I'd planned to take me up to 13.
Split Summary
===
1) 1m - 12:11(12:11/m) 114cal 4.93/6.09mph
2) 1m - 11:49(11:49/m) 116cal 5.08/5.91mph
3) 1m - 11:33(11:33/m) 115cal 5.19/6.47mph
4) 1m - 11:39(11:39/m) 114cal 5.15/7.03mph
5) 1m - 11:44(11:44/m) 116cal 5.11/6.36mph
6) 1m - 11:48(11:48/m) 115cal 5.09/6.81mph
7) 1m - 11:13(11:13/m) 117cal 5.35/6.75mph
8) 1m - 12:23(12:23/m) 108cal 4.85/6.33mph
9) 1m - 12:10(12:10/m) 108cal 4.93/6.39mph
10) 1m - 11:59(11:59/m) 113cal 5.01/7.17mph
11) 1m - 11:34(11:34/m) 114cal 5.19/6.28mph
12) 0.12m - 1:12(9:51/m) 14cal 6.09/7mph
Making self have a slug of water first walk break after every 3rd mile and took sea salt chocolate Gu (Roctane, not out of date) with a longer walk on the blind bend on Bedford rd ~7.5 miles.
Right glute started to complain towards the end (as it has done in last two halfs
) so didn't bother with the extra twiddly bit I'd planned to take me up to 13. Split Summary
===
1) 1m - 12:11(12:11/m) 114cal 4.93/6.09mph
2) 1m - 11:49(11:49/m) 116cal 5.08/5.91mph
3) 1m - 11:33(11:33/m) 115cal 5.19/6.47mph
4) 1m - 11:39(11:39/m) 114cal 5.15/7.03mph
5) 1m - 11:44(11:44/m) 116cal 5.11/6.36mph
6) 1m - 11:48(11:48/m) 115cal 5.09/6.81mph
7) 1m - 11:13(11:13/m) 117cal 5.35/6.75mph
8) 1m - 12:23(12:23/m) 108cal 4.85/6.33mph
9) 1m - 12:10(12:10/m) 108cal 4.93/6.39mph
10) 1m - 11:59(11:59/m) 113cal 5.01/7.17mph
11) 1m - 11:34(11:34/m) 114cal 5.19/6.28mph
12) 0.12m - 1:12(9:51/m) 14cal 6.09/7mph
12:11 11:49 11:33 11:39 11:44 11:48 11:13 12:23 12:10 11:59 11:34 1:12
Pace
| 9% | 8% | 27% | 44% | 11% | 1% |
Splits
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Another good chunk of mileage and a sensible decision about not fighting the grumbling glute. I hope it doesn't come to anything.
you've made a great start to the year!