Tue 19th Nov 2019 at 10:00am by Rosehip

Run > Easy

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Time
50:14
Miles
4.16
Min/mi
12:05
Pacing
90%
WAVA
46.83
Cals
467
Asc(m)
27
Surface
Road

Notes & Comments

2 comments

Should have gone out earlier before the mud thawed - mile 2 was somewhat slippy!
Legs seem unscathed, although right leg is a bit "tight". Shoulders still DOMSy.

Split Summary
===
1) 1m - 12:13(12:13/m) 113cal 4.91/8.21mph
2) 1m - 12:38(12:38/m) 106cal 4.75/5.63mph
3) 1m - 11:51(11:51/m) 113cal 5.06/6.18mph
4) 1m - 11:45(11:45/m) 116cal 5.11/5.89mph
5) 0.16m - 1:46(11:01/m) 19cal 5.44/6.07mph

12:13 12:38 11:51 11:45 1:46

	northernslowcoach Good miles
	Velociraptor Nice race recovery

Pace

15%

34%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:47	1:47	14:14	1/1
0.25	3:17	1:30	12:01	1/0
0.38	4:48	1:31	12:06	1/0
0.50	6:22	1:35	12:38	1/0
0.63	7:53	1:31	12:07	2/0
0.75	9:21	1:28	11:42	2/0
0.88	10:57	1:36 +8	12:50	0/1
1.00	12:21	1:24	11:12	0/2
1.13	13:52	1:31	12:05	1/3
1.25	15:29	1:37	12:55	1/0
1.38	17:13	1:45	13:57	1/0
1.50	18:41	1:28	11:43	0/1
1.63	20:18	1:37	12:56	0/0
1.75	21:53	1:35	12:42	1/0
1.88	23:27	1:33	12:27	1/0
2.00	24:59	1:33	12:21	2/0
2.13	26:34	1:35	12:38	1/0
2.25	27:54	1:20	10:43	0/3
2.38	29:16	1:22	10:55	0/1
2.50	30:52	1:35	12:43	0/0
2.63	32:22	1:31	12:07	4/0
2.75	33:46	1:24	11:12	0/4
2.88	35:17	1:30	12:01	1/0
3.00	36:50	1:34	12:32	0/2
3.13	38:14	1:24	11:12	0/0
3.25	39:41	1:27	11:33	0/0
3.38	41:23	1:42	13:37	1/0
3.50	42:58	1:34 +6	12:35	0/1
3.63	44:20	1:23	11:02	0/1
3.75	45:57	1:37	12:52	1/0
3.88	47:18	1:21	10:49	0/2
4.00	48:41	1:23	11:08	1/0
4.13	50:04	1:23	11:00	1/0
4.16	50:28	24	11:28	0/0

Heart

140/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 9m, Flat prediction 50:14

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:38	38.46%	More
800m	5:40	11:23	39.91%	More
1km	7:03	11:20	41.72%	More
Mile	11:38	11:38	42.91%	More
5k	37:29	12:04	46.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	55.75
5km	35:17	11:21	49.41
5M	1:02:46	12:33	45.39
10km	1:21:39	13:08	43.72
10M	2:25:14	14:31	40.56
Half	3:21:22	15:22	38.24
20M	5:36:04	16:48	36.13
Mara	7:45:59	17:47	34.56

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stride length
cadence