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Tue 30th Sep 2014 at 7:00pm by Steady Fast

Run > Race

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Time
31:26
Miles
4.43
Min/mi
7:06
Pacing
80.6%
WAVA
59.86
Cals
536
Asc(m)
42
Hillscore
18
Surface
Road

Notes & Comments

Winter Handicap 1

Decided to run this at no more than a brisk tempo/marathon paced effort. This was hard work, felt proper tired and lethargic, then I nearly slipped in a pile of cow/horse shit and decided to ease off. Not feeling confident before Sunday now, really don't feel recovered from HP40 but I can't be too surprised about that. There's still 3 days to turn it around though!

Split Summary
===
1) 1m - 7:30(7:30/m) 122cal
2) 1m - 6:53(6:53/m) 122cal
3) 1m - 7:59(7:59/m) 118cal
4) 1m - 6:14(6:14/m) 122cal
5) 0.43m - 2:51(6:35/m) 52cal

7:30 6:53 7:59 6:14 2:51

	McGettingThere You'll be fine. It's only 26 miles.
	Steady Fast forgot about the extra 0.2 at the end. Thats the bit that really fucks me up!

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	44	44	5:56	1/0
0.25	1:31	46	6:12	3/0
0.38	2:23	52	6:53	7/0
0.50	3:23	1:01	8:08	10/0
0.63	4:24	1:01	8:06	10/0
0.75	5:25	1:01	8:08	12/0
0.88	6:30	1:05	8:39	14/0
1.00	7:30	1:00	7:57	8/4
1.13	8:16	47	6:13	3/6
1.25	9:01	45	6:00	0/13
1.38	9:42	41	5:26	0/19
1.50	10:29	47	6:15	2/5
1.63	11:15	46	6:07	0/8
1.75	12:09	54	7:10	5/0
1.88	13:12	1:03	8:28	10/0
2.00	14:24	1:12	9:34	17/0
2.13	15:35	1:11	9:25	15/0
2.25	16:48	1:13	9:44	13/0
2.38	17:53	1:05	8:40	10/0
2.50	19:00	1:07	8:59	10/0
2.63	20:11	1:11	9:30	15/0
2.75	20:59	48	6:24	0/5
2.88	21:43	44	5:52	0/11
3.00	22:19	36	4:44	0/17
3.13	22:58	39	5:13	0/18
3.25	23:40	42	5:33	0/10
3.38	24:25	46	6:07	0/7
3.50	25:12	47	6:12	0/6
3.63	26:00	48	6:24	0/6
3.75	26:48	48	6:25	0/6
3.88	27:38	50	6:42	0/3
4.00	28:30	52	6:53	0/9
4.13	29:18	48	6:27	0/6
4.25	30:07	48	6:26	0/5
4.38	30:57	50	6:43	0/1
4.42	31:15	18	7:18	0/1

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
107	8.1%	8:58
76	5.2%	7:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:13	4:55	60.66%	More
800m	2:39	5:20	63.71%	More
1km	3:24	5:29	65.07%	More
Mile	5:48	5:48	66.31%	More
5k	21:40	6:58	60.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	59.35
5km	21:35	6:57	60.50
5M	35:44	7:09	59.59
10km	45:00	7:15	59.21
10M	1:14:30	7:27	59.12
Half	1:39:12	7:34	58.31
20M	2:35:21	7:46	59.01
Mara	3:26:49	7:54	59.10

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