Sun 2nd Aug 2020 at 9:00am by CT

Run > Long Run

warm

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Time
1:57:01
Miles
13.13
Min/mi
8:55
Pacing
81%
WAVA
66.42
Cals
1554
Asc(m)
178
Hillscore
4
Surface
Mixed

Notes & Comments

To Ingrebourne Hill via Bretons, 1 lap of Spitfire & back

Warm & sunny. Glad I managed to go out early. Feet and ankles still tired. Found it hard work and going through Berwick Glades I just wanted to stop. Managed to convince myself to carry on. Struggled my way through to the end & added a second climb up Ingrebourne Hill with a little rest at the top. Hard work.

Split Summary
===
1) 2.68m - 24:01(8:57/m) 318cal 6.71/9.23mph
2) 5.7m - 50:40(8:53/m) 675cal 6.75/8.35mph
3) 1.63m - 14:06(8:40/m) 190cal 6.92/8.07mph
4) 3.12m - 28:14(9:04/m) 371cal 6.62/7.97mph

24:01 50:40 14:06 28:14

Pace

12%

69%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:37	4:37	9:13	6/3
1.00	9:05	4:29	8:58	7/9
1.50	13:56	4:50	9:40	10/12
2.00	18:09	4:13	8:26	5/5
2.50	22:26	4:17	8:35	2/4
3.00	26:48	4:22	8:44	4/3
3.50	31:14	4:26	8:53	7/4
4.00	35:32	4:18	8:36	15/10
4.50	39:52	4:20	8:40	1/8
5.00	44:14	4:22	8:44	10/13
5.50	48:44	4:30	8:59	12/1
6.00	53:24	4:40	9:21	8/4
6.50	58:01	4:37	9:15	9/19
7.00	1:02:24	4:22	8:45	10/9
7.50	1:06:51	4:27	8:53	4/3
8.00	1:11:20	4:29	8:58	4/6
8.50	1:15:40	4:20	8:40	4/3
9.00	1:19:53	4:14	8:27	4/8
9.50	1:25:42	5:49 +1:17	11:37	17/11
10.00	1:29:57	4:15	8:30	3/4
10.50	1:34:15	4:18	8:37	2/3
11.00	1:38:37	4:22	8:43	6/4
11.50	1:42:55	4:18	8:37	3/8
12.00	1:48:13	5:18	10:36	10/6
12.50	1:52:47	4:34	9:08	7/3
13.00	1:57:10	4:23	8:46	3/3
13.13	1:58:17	1:07	8:52	0/0

Elevation

Asc 178m, Range 21m, Flat prediction 1:56:47

Elevation Graph

Biggest Climbs (m)	Min/mi
17 3.9%	9:03
16 4.9%	9:38
11 1.8%	8:59
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	50.74%	More
800m	4:07	8:16	54.98%	More
1km	5:11	8:20	56.78%	More
Mile	8:27	8:27	59.04%	More
5k	26:44	8:36	65.20%	More
5 miles	43:45	8:45	65.11%	More
10k	54:42	8:48	65.25%	More
10 miles	1:28:55	8:54	66.25%	More
Half	1:58:01	9:01	65.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	65.37
5km	25:24	8:11	68.64
5M	42:03	8:25	67.76
10km	52:57	8:31	67.41
10M	1:27:41	8:46	67.18
Half	1:56:44	8:55	65.97
20M	3:02:48	9:08	66.43
Mara	4:03:23	9:17	66.17

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