Sat 10th Apr 2021 at 1:00pm by CT

Run > Long Run

drizzle
cold

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Time
2:02:19
Miles
14.06
Min/mi
8:42
Pacing
82%
WAVA
69.26
Cals
1651
Asc(m)
242
Hillscore
3
Surface
Road

Notes & Comments

RGR, Victoria Rd, Ardleigh Green to Harold Wood. Back via Southend Arterial Rd, Main Rd, 1 lap of Raphael Park, Park Ln, Upper Rainham Rd, ECP

Chilly, grey and some drizzle.

Recce run to find out where I need to go to collect some goods bought on eBay. Took it easy - was pretty much uphill on the way out and downhill on the way back. Quite enjoyed it as it was something different but my heels did really feel uncomfortable & my knee is scabby (tight) so quite uncomfortable too. Felt quite tired by the end. But I did get my 2 hour long run completed so very pleased with that after the last few weeks. So I've got my Sunday run done a day early - fabulous as I can have more of the day to myself tomorrow now.

Split Summary
===
1) 13.13m - 1:54:15(8:42/m) 1541cal 6.9/9.64mph
2) 0.93m - 8:04(8:40/m) 110cal 6.92/8.21mph

1:54:15 8:04

Pace

66%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:25	4:25	8:50	21/24
1.00	8:48	4:23	8:46	22/20
1.50	13:02	4:14	8:29	20/23
2.00	17:22	4:20	8:39	24/19
2.50	21:41	4:19	8:37	24/18
3.00	26:08	4:27	8:54	25/14
3.50	30:31	4:23	8:46	25/19
4.00	34:49	4:18	8:36	22/23
4.50	39:27	4:38	9:17	27/15
5.00	43:43	4:16	8:32	19/31
5.50	48:13	4:30	9:00	22/21
6.00	53:02	4:49 +24	9:37	19/25
6.50	57:24	4:22	8:45	29/14
7.00	1:01:53	4:29	8:59	18/22
7.50	1:07:13	5:20 +1:03	10:40	21/22
8.00	1:11:23	4:10	8:19	20/18
8.50	1:15:45	4:22	8:43	24/26
9.00	1:20:08	4:24	8:47	20/18
9.50	1:24:32	4:23	8:47	14/23
10.00	1:28:50	4:19	8:37	21/16
10.50	1:33:32	4:42 +27	9:24	12/23
11.00	1:37:51	4:19	8:38	18/20
11.50	1:42:35	4:43 +22	9:27	20/21
12.00	1:47:37	5:03 +33	10:05	16/20
12.50	1:51:55	4:18	8:35	21/24
13.00	1:56:03	4:08	8:16	23/20
13.50	2:00:26	4:23	8:45	21/18
14.00	2:04:36	4:11	8:21	23/23
14.06	2:05:10	34	9:31	1/3

Elevation

Asc 242m, Range 37m, Flat prediction 2:02:03

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.5%	8:56
10 3.6%	9:30
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	51.44%	More
800m	4:00	8:02	57.36%	More
1km	5:05	8:11	58.64%	More
Mile	8:17	8:17	60.95%	More
5k	26:54	8:40	65.54%	More
5 miles	43:37	8:43	66.11%	More
10k	54:48	8:49	65.92%	More
10 miles	1:28:42	8:52	67.24%	More
Half	1:56:40	8:54	67.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:25	7:25	68.06
5km	24:41	7:57	71.45
5M	40:53	8:11	70.52
10km	51:28	8:17	70.19
10M	1:25:14	8:31	69.97
Half	1:53:29	8:40	68.72
20M	2:57:43	8:53	69.23
Mara	3:56:36	9:02	68.98

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