Tue 14th Jan 2020 at 9:00am by Rosehip

Run > Easy

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Time
37:28
Miles
3.02
Min/mi
12:24
Pacing
89%
WAVA
45.16
Cals
329
Asc(m)
26
Surface
Road

Notes & Comments

2 comments

Have been following the TAO-bot for recovery after SS, but today it has decided that I'm tired and 2 miles is enough. hmm, had a bug to squash, 2 miles isn't really worth it is it? so I did 1 mile really easy with 3.30 30 run walk as usual and then 2 miles keeping as easy as I could, but without the walk breaks - except for up the footbridge on the way home. About time I got used to running a bit more without the walks.

Split Summary
===
1) 1m - 12:56(12:56/m) 103cal 4.64/5.61mph
2) 1m - 11:53(11:53/m) 116cal 5.05/6.21mph
3) 1m - 12:26(12:26/m) 109cal 4.83/5.93mph
4) 0.02m - 13(12:05/m) 1cal 4.97/5.03mph

12:56 11:53 12:26 13

	northernslowcoach Doing good Dippily
	RRR-CAZ 🇬🇧 Steady improvement

Pace

18%

60%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:41	1:41	13:32	0/1
0.25	3:19	1:38	13:04	0/1
0.38	4:58	1:38	13:06	2/1
0.50	6:33	1:35	12:42	2/0
0.63	8:05	1:32	12:18	1/2
0.75	9:44	1:39	13:13	3/0
0.88	11:18	1:34	12:30	3/0
1.00	12:56	1:38	13:04	0/1
1.13	14:25	1:28	11:47	1/1
1.25	15:53	1:28	11:44	0/2
1.38	17:17	1:25	11:17	0/1
1.50	18:43	1:26	11:27	0/2
1.63	20:09	1:26	11:25	0/2
1.75	21:39	1:30	11:58	0/1
1.88	23:16	1:37	12:59	1/0
2.00	24:49	1:33	12:27	1/0
2.13	26:22	1:33	12:25	1/0
2.25	27:51	1:28	11:47	3/0
2.38	29:26	1:35	12:39	2/3
2.50	30:57	1:32	12:14	0/3
2.63	32:30	1:33	12:23	1/0
2.75	33:56	1:26	11:29	2/0
2.88	35:59	2:03 +13	16:23	1/1
3.00	37:27	1:28	11:41	1/2
3.02	37:40	13	12:29	0/0

Heart

134/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 26m, Range 9m, Flat prediction 37:28

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:49	11:19	36.13%	More
800m	5:42	11:27	39.68%	More
1km	7:09	11:31	41.09%	More
Mile	11:52	11:52	42.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:50	9:50	50.74
5km	38:46	12:29	44.97
5M	1:08:58	13:48	41.31
10km	1:29:44	14:26	39.78
10M	2:39:36	15:58	36.91
Half	3:41:18	16:54	34.80
20M	6:09:20	18:28	32.88
Mara	8:32:07	19:33	31.45

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cadence