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Sun 5th Mar 2017 at 10:00am by Cheg

Run > Race

rain
breezy

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Time
2:36:23
Miles
20.00
Min/mi
7:49
Pacing
93.6%
WAVA
58.37
Cals
2376
Asc(m)
42
Hillscore
15
Surface
Road

Notes & Comments

Week 23 - Run 3 of 5 (2 Missed. Must sort it!)

Will write up my blogs on this race and my February training real soon. Not got the energy just now.

A PB by nearly 2 and a half minutes. Really pleased. I started fast and was hanging on for dear life in the last 5 miles. Lost maybe a minute to 90 seconds in that period. Thought 2:35 was on at one point, but must concentrate on the positives, a PB and a good indicator of where I am. A Chinese to celebrate tonight.

Split Summary
===
1) 0.62m - 4:38(7:27/m) 71cal 8.06/9.52mph
2) 0.62m - 4:42(7:34/m) 75cal 7.93/9.23mph
3) 0.62m - 4:38(7:28/m) 74cal 8.03/9.2mph
4) 0.62m - 4:57(7:57/m) 75cal 7.54/8.57mph
5) 0.62m - 4:58(8:00/m) 74cal 7.49/8.99mph
6) 0.62m - 4:43(7:35/m) 74cal 7.91/8.64mph
7) 0.62m - 4:52(7:50/m) 74cal 7.66/8.75mph
8) 0.62m - 4:44(7:37/m) 74cal 7.88/8.91mph
9) 0.62m - 4:45(7:38/m) 74cal 7.86/8.64mph
10) 0.62m - 4:45(7:39/m) 74cal 7.85/8.55mph
11) 0.62m - 4:40(7:30/m) 74cal 8/9.39mph
12) 0.62m - 4:38(7:28/m) 74cal 8.04/9.01mph
13) 0.62m - 4:47(7:42/m) 74cal 7.79/9.55mph
14) 0.62m - 4:40(7:30/m) 74cal 8/9.04mph
15) 0.62m - 4:51(7:49/m) 75cal 7.68/8.57mph
16) 0.62m - 5:08(8:16/m) 73cal 7.26/8.38mph
17) 0.62m - 4:49(7:44/m) 75cal 7.75/8.71mph
18) 0.62m - 4:58(7:59/m) 74cal 7.51/8.31mph
19) 0.62m - 4:55(7:55/m) 74cal 7.59/8.52mph
20) 0.62m - 4:49(7:45/m) 75cal 7.75/8.4mph
21) 0.62m - 4:52(7:49/m) 74cal 7.67/8.57mph
22) 0.62m - 4:50(7:46/m) 75cal 7.72/8.94mph
23) 0.62m - 4:56(7:57/m) 75cal 7.55/8.72mph
24) 0.62m - 4:45(7:39/m) 74cal 7.85/9.37mph
25) 0.62m - 4:56(7:57/m) 75cal 7.55/8.89mph
26) 0.62m - 5:36(9:01/m) 73cal 6.66/8.24mph
27) 0.62m - 5:04(8:10/m) 74cal 7.35/8.48mph
28) 0.62m - 5:04(8:10/m) 75cal 7.35/8.19mph
29) 0.62m - 5:08(8:16/m) 74cal 7.25/8.87mph
30) 0.62m - 5:03(8:07/m) 73cal 7.39/8.31mph
31) 0.62m - 5:03(8:08/m) 73cal 7.37/7.85mph
32) 0.62m - 4:46(7:40/m) 74cal 7.82/8.65mph
33) 0.06m - 24(6:48/m) 6cal 8.82/10.37mph

4:38 4:42 4:38 4:57 4:58 4:43 4:52 4:44 4:45 4:45 4:40 4:38 4:47 4:40 4:51 5:08 4:49 4:58 4:55 4:49 4:52 4:50 4:56 4:45 4:56 5:36 5:04 5:04 5:08 5:03 5:03 4:46

Map

0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	7:30	7:30	7:30	17/22
2.00	14:59	7:28	7:28	3/27
3.00	23:01	8:03	8:03	36/10
4.00	30:42	7:40	7:40	7/7
5.00	38:24	7:42	7:42	8/7
6.00	46:03	7:40	7:40	6/5
7.00	53:33	7:29	7:29	7/6
8.00	1:01:10	7:37	7:37	17/22
9.00	1:08:44	7:33	7:33	3/27
10.00	1:16:51	8:07	8:07	35/6
11.00	1:24:42	7:51	7:51	7/8
12.00	1:32:34	7:53	7:53	8/8
13.00	1:40:22	7:47	7:47	7/6
14.00	1:48:14	7:52	7:52	7/21
15.00	1:55:57	7:44	7:44	7/27
16.00	2:04:31	8:34	8:34	29/8
17.00	2:12:40	8:09	8:09	14/6
18.00	2:20:56	8:16	8:16	9/9
19.00	2:29:06	8:10	8:10	6/7
19.94	2:36:22	7:16	7:43	7/7

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
25	8.9%	9:02
25	8.5%	8:37
24	6.8%	8:24
15	5.4%	7:40
15	3.8%	7:39
15	6.7%	7:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	41.45%	More
800m	3:36	7:14	46.89%	More
1km	4:33	7:20	48.50%	More
Mile	7:26	7:26	51.32%	More
5k	23:27	7:33	55.15%	More
5 miles	37:55	7:35	55.78%	More
10k	47:18	7:37	56.01%	More
10 miles	1:16:47	7:41	57.09%	More
Half	1:41:07	7:43	57.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	58.38
5km	21:43	6:59	59.55
5M	35:59	7:12	58.78
10km	45:18	7:17	58.47
10M	1:15:00	7:30	58.44
Half	1:39:52	7:37	57.67
20M	2:36:23	7:49	58.36
Mara	3:28:12	7:57	58.46

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