Fri 1st Mar 2019 at 1:00pm by DavidGould

Run > General

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Time
33:01
Miles
3.47
Min/mi
9:31
Pacing
90%
WAVA
52.62
Cals
422
BPM
158
%MHR
86.9
B/mi
1506
Asc(m)
89
Hillscore
3
Surface
Mixed

Notes & Comments

The Middleway, Cutty Brow

The Usual Suspects being unavailable for a morning run, I decided to delay my run until the sun had gone in and it had turned distinctly grey and gloomy.

The run was structured as a "tempo" run, which turned out to be simultaneously Dead Slow and As Fast As Possible. Between the tiny tail end† of the cough and the excess tonnage it was never going to be sparklingly quick.

Starting up The Middleway may not be the best way to warm up, but it is arguably worse the other way round: it's mostly flat for the half mile to The Middleway, while you have to start uphill immediately through Forton and over the field.

There wasn't a great deal to see (or I was being my usual unobservant self): a lone walker on the road and J & D H walking their dogs on the way back to Cutty Brow (aka "the tip", from when it was one, around 30 years ago).

The Hokas (big, thick trail shoes) may be on their last legs (feet?): I'm getting a few little niggles from the bunions and calves. The've logged over 1500km already; at least their replacements are due to arrive tomorrow.

That was a great way to work up an appetite for lunch.

† I'm being optimistic here - if it really is a "100 day cough" there are another 40 or so to go.

Split Summary
===
1) 5.59km - 33:01(5:54/km) 422cal

33:01

Pin Map

0mi in 0

Pace

45%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:12	1:12	9:36	112 77-149	1075	3/1
0.25	2:21	1:09	9:10	146 142-156	1338	3/4
0.38	3:30	1:09	9:14	152 150-156	1403	2/2
0.50	4:36	1:06	8:51	154 152-156	1363	2/1
0.63	5:48	1:12	9:36	151 148-155	1449	8/0
0.75	7:09	1:20	10:42	154 148-158	1649	4/0
0.88	8:26	1:17	10:16	156 153-157	1601	6/1
1.00	9:42	1:17	10:14	157 154-158	1608	5/1
1.13	10:55	1:13	9:44	158 157-160	1539	5/0
1.25	12:02	1:06	8:49	159 158-162	1403	1/3
1.38	13:07	1:06	8:46	161 159-163	1412	5/5
1.50	14:17	1:10	9:17	164 163-167	1522	4/0
1.63	15:23	1:07	8:52	164 163-164	1455	1/2
1.75	16:37	1:14	9:50	163 162-164	1604	5/0
1.88	17:49	1:11	9:31	163 162-163	1550	1/1
2.00	18:56	1:07	8:58	158 156-163	1417	0/10
2.13	20:16	1:20	10:43	157 153-163	1682	2/6
2.25	21:22	1:06	8:46	160 158-162	1402	0/3
2.38	22:30	1:08	9:05	162 160-164	1472	1/4
2.50	23:37	1:07	8:53	163 162-167	1449	4/1
2.63	25:00	1:24	11:10	166 165-168	1853	7/2
2.75	26:19	1:19	10:32	165 163-169	1737	3/3
2.88	27:34	1:15	9:57	163 160-167	1622	2/0
3.00	28:38	1:04	8:29	165 163-167	1401	0/7
3.13	29:42	1:04	8:35	165 163-169	1415	1/7
3.25	30:48	1:06	8:50	164 164-165	1448	1/10
3.38	32:07	1:18	10:26	165 163-167	1722	6/3
3.47	33:02	55	9:16	164 158-167	1520	0/6

Heart

158/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 89m, Range 39m, Flat prediction 32:46

Elevation Graph

Biggest Climbs (m)	Min/mi
29 2.0%	9:43
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	40.80%	More
800m	4:21	8:44	47.28%	More
1km	5:37	9:03	47.58%	More
Mile	9:14	9:14	49.23%	More
5k	29:25	9:28	52.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:50	8:50	51.42
5km	29:22	9:27	52.68
5M	48:38	9:44	51.93
10km	1:01:14	9:51	51.57
10M	1:41:23	10:08	51.55
Half	2:14:59	10:18	50.87
20M	3:31:23	10:34	51.48
Mara	4:41:26	10:45	51.55

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