Wed 2nd Jan 2019 at 11:00am by Rosehip
Run > Long Run
- breezy
- cold
-
Time
2:14:13
-
Miles
11.07
-
Min/mi
12:07
-
Pacing
84.5%
-
WAVA
48.25
-
Cals
1237
-
Asc(m)
76
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
Switched back to 4:1 run walk ratio - not sure if I prefer it or not, doesn't make much difference to overall pace.
Gel (Gu lemon, 18 months past bbdate) taken at ~6 miles because have run out of fudge.
Split Summary
===
1) 1m - 12:37(12:37/m) 108cal 4.75/5.91mph
2) 1m - 12:07(12:07/m) 116cal 4.95/6.87mph
3) 1m - 12:19(12:19/m) 110cal 4.87/5.73mph
4) 1m - 12:11(12:11/m) 113cal 4.92/5.81mph
5) 1m - 12:25(12:25/m) 107cal 4.83/6.39mph
6) 1m - 11:48(11:48/m) 116cal 5.08/6.15mph
7) 1m - 12:29(12:29/m) 108cal 4.81/8.63mph
8) 1m - 11:48(11:48/m) 112cal 5.09/6.74mph
9) 1m - 11:55(11:55/m) 115cal 5.03/7.3mph
10) 1m - 12:17(12:17/m) 109cal 4.89/5.95mph
11) 1m - 11:32(11:32/m) 115cal 5.2/6.47mph
12) 0.07m - 43(9:55/m) 8cal 6.05/6.63mph
12:37 12:07 12:19 12:11 12:25 11:48 12:29 11:48 11:55 12:17 11:32 43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.79 |
10:00 |
10:00 |
12:38 |
5/4 |
1.61 |
20:00 |
10:00 |
12:14 |
4/2 |
2.43 |
30:00 |
10:00 |
12:15 |
3/4 |
3.25 |
40:00 |
10:00 |
12:09 |
4/4 |
4.06 |
50:00 |
10:00 |
12:19 |
5/2 |
4.88 |
1:00:00 |
10:00 |
12:16 |
10/5 |
5.71 |
1:10:00 |
10:00 |
12:01 |
3/8 |
6.55 |
1:20:00 |
10:00 |
11:50 |
8/4 |
7.35 |
1:30:00 |
10:00 |
12:29 |
3/10 |
8.20 |
1:40:00 |
10:00 |
11:49 |
11/9 |
9.03 |
1:50:00 |
10:00 |
12:05 |
3/6 |
9.77 |
2:00:00 |
10:00 +1:00
|
13:34 |
5/9 |
10.60 |
2:10:00 |
10:00 |
11:59 |
6/5 |
11.07 |
2:15:13 |
5:13 |
11:02 |
2/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:15 |
39.53% |
More |
800m |
5:30 |
11:03 |
40.59% |
More |
1km |
6:51 |
11:02 |
42.34% |
More |
Mile |
11:29 |
11:29 |
42.97% |
More |
5k |
37:12 |
11:58 |
46.33% |
More |
5 miles |
1:00:20 |
12:04 |
46.67% |
More |
10k |
1:15:12 |
12:06 |
46.91% |
More |
10 miles |
2:01:45 |
12:10 |
47.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:19 |
7:19 |
67.42 |
5km |
28:50 |
9:17 |
59.78 |
5M |
51:17 |
10:15 |
54.91 |
10km |
1:06:43 |
10:44 |
52.87 |
10M |
1:58:41 |
11:52 |
49.03 |
Half |
2:44:33 |
12:34 |
46.22 |
20M |
4:34:37 |
13:44 |
43.65 |
Mara |
6:20:47 |
14:32 |
41.74 |
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Well done! That's a good wodge of mileage
get you