Thu 23rd Jan 2020 at 10:00am by HellsBells

Run > Long Run

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Time
2:53:35
Miles
15.01
Min/mi
11:34
Pacing
70%
WAVA
51.02
Cals
1942
Asc(m)
107
Surface
Road

Notes & Comments

6 comments

That. Was. Horrible.

Split Summary
===
1) 1m - 11:09(11:09/m) 132cal 5.38/7.32mph
2) 1m - 11:29(11:29/m) 130cal 5.23/8.78mph
3) 1m - 11:16(11:17/m) 129cal 5.32/6.26mph
4) 1m - 11:20(11:20/m) 130cal 5.29/6.51mph
5) 1m - 11:16(11:16/m) 131cal 5.33/6.45mph
6) 1m - 10:56(10:56/m) 132cal 5.48/7.04mph
7) 1m - 11:14(11:14/m) 130cal 5.34/6.76mph
8) 1m - 11:13(11:13/m) 128cal 5.35/7.55mph
9) 1m - 11:21(11:21/m) 131cal 5.29/6.77mph
10) 1m - 11:44(11:44/m) 128cal 5.11/6.63mph
11) 1m - 11:40(11:40/m) 132cal 5.14/6.55mph
12) 1m - 11:57(11:57/m) 135cal 5.02/5.97mph
13) 1m - 12:09(12:09/m) 132cal 4.94/7.38mph
14) 1m - 12:04(12:04/m) 124cal 4.97/6.42mph
15) 1m - 12:39(12:39/m) 117cal 4.74/6.05mph
16) 0.01m - 9(12:05/m) 1cal 4.96/5.25mph

11:09 11:29 11:16 11:20 11:16 10:56 11:14 11:13 11:21 11:44 11:40 11:57 12:09 12:04 12:39 9

	GlennR Nice.
	Velociraptor Pretty pattern, though. Those splits suggest a slow death, though the profile offsets it a little. And the training benefit will be considerable.
	HellsBells Fell off a cliff at 10. Need a hot bath to restore my sense of humour!
	Rosehip Bigger bowl of porridge and then a jelly baby or two from ~8 miles maybe? Don't let it put you off the next long one, you've had some fab runs, sometimes there's a horrible one - but it will have made you stronger x
	Nellers Some days it's just not there at the end. The big thing today, though, is that you kept going and got it done despite that, which took a bit of grit. Well done. Rest, recover, go again next time.
	Nellers Also the pace didn't actually drop that much in the last 3 miles, and by that stage you'd already done 12 really good miles, so double well done!

Pin Map

0mi in 0

Pace

20%

18%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	5:29	5:29	10:58	1/6
1.00	11:09	5:40	11:20	8/3
1.50	17:20	6:11 +23	12:22	9/2
2.00	23:01	5:41	11:21	2/8
2.50	30:24	7:23 +1:37	14:45	5/1
3.00	35:54	5:31	11:01	0/7
3.50	41:38	5:44	11:28	1/3
4.00	47:47	6:09 +34	12:18	1/4
4.50	53:26	5:39	11:17	3/3
5.00	59:51	6:25 +48	12:50	3/2
5.50	1:05:29	5:38 +11	11:16	1/2
6.00	1:11:21	5:52 +22	11:44	3/3
6.50	1:17:13	5:51 +7	11:43	2/1
7.00	1:23:14	6:01 +30	12:02	2/3
7.50	1:29:44	6:30 +49	13:01	2/3
8.00	1:36:21	6:37 +1:06	13:14	5/5
8.50	1:41:57	5:36	11:13	4/3
9.00	1:48:39	6:41 +55	13:22	5/4
9.50	1:54:20	5:41	11:22	4/5
10.00	2:01:18	6:59 +56	13:58	3/1
10.50	2:07:10	5:52	11:44	5/3
11.00	2:13:18	6:07 +20	12:15	3/1
11.50	2:19:10	5:52	11:44	4/3
12.00	2:25:14	6:04	12:09	1/6
12.50	2:31:09	5:54	11:49	0/4
13.00	2:40:03	8:54 +2:42	17:48	5/7
13.50	2:46:50	6:48 +44	13:35	4/1
14.00	2:53:11	6:21 +17	12:42	3/5
14.50	3:00:46	7:35 +1:15	15:10	6/2
15.00	3:07:06	6:20	12:40	7/3
15.01	3:07:12	6	12:35	0/0

Elevation

Asc 107m, Range 20m, Flat prediction 2:53:35

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:34	10:20	39.19%	More
800m	5:17	10:38	42.20%	More
1km	6:43	10:49	43.21%	More
Mile	11:02	11:02	44.73%	More
5k	36:06	11:37	47.74%	More
5 miles	58:29	11:42	48.15%	More
10k	1:13:40	11:51	47.88%	More
10 miles	2:00:25	12:02	48.33%	More
Half	2:41:08	12:18	47.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:23	10:23	47.51
5km	33:44	10:51	51.09
5M	55:20	11:04	50.89
10km	1:09:22	11:10	50.85
10M	1:53:47	11:23	51.15
Half	2:30:40	11:30	50.48
20M	3:53:58	11:42	51.23
Mara	5:09:49	11:50	51.30

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