Sun 24th Mar 2019 at 8:00am by Bobbyboy

Run > Long Run

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Time
2:01:29
Miles
11.01
Min/mi
11:02
Pacing
96%
WAVA
45.91
Cals
2357
BPM
152
%MHR
88.7
B/mi
1674
Asc(m)
51
Surface
Road

Notes & Comments

4 comments

Sunday Long Run. Nearly Half Marathon fit. Felt very good in places. Slowed it down to 11 min miles.

Split Summary
===
1) 11.01m - 2:01:29(11:02/m) 2357cal

2:01:29

	Fenland Flier Oh blimey he listened Nice running Bob, have you got any more long runs planned?
	Bobbyboy I thought I’d do 11 or 12 this weekend, then ease back a bit the following. Then gently does race week.
	Fenland Flier Spot on but you can do intervals or a tempo run earlier in that race week.
	Bobbyboy 👍🏻

Pace

53%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	5:38	5:38	11:16	152 77-179	1712	3/3
1.00	11:07	5:29	10:58	150 135-171	1645	0/3
1.50	16:34	5:27	10:55	173 157-187	1887	2/2
2.00	22:02	5:28	10:55	175 153-194	1911	2/1
2.50	27:31	5:29	10:57	142 137-154	1556	2/2
3.00	32:52	5:21	10:43	151 140-163	1617	3/3
3.50	38:11	5:19	10:39	156 142-180	1661	2/2
4.00	43:37	5:26	10:51	173 149-191	1878	4/3
4.50	49:08	5:31	11:02	147 141-175	1622	1/1
5.00	54:38	5:30	11:00	143 140-146	1574	1/1
5.50	1:00:15	5:36	11:13	144 141-149	1615	2/2
6.00	1:05:59	5:44	11:28	143 139-148	1641	2/2
6.50	1:11:34	5:35	11:11	144 140-147	1610	4/3
7.00	1:17:09	5:35	11:09	143 140-146	1595	3/2
7.50	1:22:43	5:35	11:09	145 141-164	1617	2/2
8.00	1:28:18	5:35	11:09	145 141-148	1618	1/2
8.50	1:34:01	5:43	11:25	145 142-150	1656	2/0
9.00	1:39:36	5:35	11:10	146 142-151	1630	2/2
9.50	1:45:11	5:36	11:11	145 143-148	1622	3/2
10.00	1:50:41	5:29	10:58	164 144-185	1799	4/3
10.50	1:56:07	5:26	10:52	163 147-180	1772	4/4
11.00	2:01:23	5:16	10:33	152 149-162	1604	2/2
11.01	2:01:28	5	10:25	150 149-151	1561	0/0

Heart

152/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 51m, Range 5m, Flat prediction 2:01:29

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:34	10:20	32.78%	More
800m	5:09	10:23	38.53%	More
1km	6:30	10:28	39.80%	More
Mile	10:33	10:33	41.64%	More
5k	33:37	10:49	44.51%	More
5 miles	54:33	10:55	44.72%	More
10k	1:08:14	10:59	44.68%	More
10 miles	1:50:16	11:02	45.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	46.03
5km	31:46	10:13	47.11
5M	52:37	10:31	46.37
10km	1:06:15	10:40	46.01
10M	1:49:42	10:58	45.96
Half	2:26:04	11:09	45.33
20M	3:48:44	11:26	45.87
Mara	5:04:31	11:37	45.94

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