Sun 19th Sep 2021 at 4:08pm by CT

Run > Medium Long Run

rain

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Time
1:14:09
Miles
8.50
Min/mi
8:43
Pacing
25%
WAVA
67.87
Cals
997
Asc(m)
52
Surface
Mixed

Notes & Comments

ECP around the lake, then along the river, Harrow Lodge Park, Bretons, Beam Valley CP, Rainham Rd S

Mild, rain.

Easy Sunday run in the rain - nice to run in the rain again though a little slippery in places by the river. Incorporated Harrow Lodge freedom parkrun (26.56). Found it tough today and stopped a couple of times. Was unable to go further. Was feeling quite low before I went out

Split Summary
===
1) 1.78m - 16:11(9:07/m) 205cal 6.58/7.74mph
2) 3.15m - 26:56(8:32/m) 373cal 7.03/9.17mph
3) 0m - 1(10:03/m) 5.97/7.84mph
4) 3.57m - 31:01(8:41/m) 419cal 6.91/9.51mph

16:11 26:56 1 31:01

Pace

60%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	2:15	2:15	9:02	3/3
0.50	4:29	2:14	8:54	3/6
0.75	6:51	2:22	9:28	4/4
1.00	9:12	2:21	9:24	4/4
1.25	11:24	2:12	8:48	3/8
1.50	13:46	2:22	9:28	5/5
1.75	15:58	2:13	8:51	6/4
2.00	18:15	2:17	9:08	4/6
2.25	20:23	2:08	8:32	8/1
2.50	22:41	2:17	9:09	6/5
2.75	24:48	2:08	8:31	6/2
3.00	26:57	2:08	8:33	3/6
3.25	28:58	2:02	8:06	7/3
3.50	31:07	2:08	8:33	3/8
3.75	33:11	2:04	8:16	5/7
4.00	35:18	2:08	8:31	3/6
4.25	37:31	2:13	8:53	5/3
4.50	39:37	2:06	8:22	4/7
4.75	41:43	2:06	8:25	5/3
5.00	45:08	3:24 +1:18	13:38	6/3
5.25	47:32	2:25	9:38	4/10
5.50	49:43	2:11	8:42	6/5
5.75	51:51	2:08	8:32	5/7
6.00	54:13	2:22 +15	9:30	5/5
6.25	1:01:15	7:02 +5:03	28:07	6/2
6.50	1:03:40	2:25	9:41	3/6
6.75	1:05:40	1:59	7:57	3/8
7.00	1:07:49	2:09	8:36	6/6
7.25	1:11:08	3:20 +1:10	13:19	7/5
7.50	1:13:17	2:09	8:35	7/3
7.75	1:15:29	2:11	8:45	7/5
8.00	1:17:38	2:09	8:37	6/5
8.25	1:19:47	2:09	8:36	6/4
8.50	1:21:53	2:06	8:24	5/4
8.50	1:21:55	2	10:44	0/0

Elevation

Asc 52m, Range 21m, Flat prediction 1:14:09

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	52.73%	More
800m	4:03	8:08	56.66%	More
1km	5:06	8:13	58.37%	More
Mile	8:19	8:19	60.64%	More
5k	26:28	8:31	66.63%	More
5 miles	44:59	9:00	64.10%	More
10k	1:00:35	9:45	59.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	65.84
5km	25:31	8:13	69.12
5M	42:15	8:27	68.24
10km	53:12	8:34	67.90
10M	1:28:05	8:49	67.71
Half	1:57:17	8:57	66.49
20M	3:03:40	9:11	66.98
Mara	4:04:32	9:20	66.75

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