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Sun 3rd Mar 2019 at 10:00am by CT

Run > Race

drizzle
windy

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Time
2:45:55
Miles
20.03
Min/mi
8:17
Pacing
93.9%
WAVA
69.45
Cals
2389
Asc(m)
228
Hillscore
13
Surface
Road

Notes & Comments

Essex 20

New Essex 20 course. 3 laps with gentle hills. Mild but with a strong wind, some drizzle and overcast

Took it steady but found it very hard. Even found the first lap hard - think I was better on lap 2 but pretty tired towards the end. 18 miles onwards was horrible - uphill and into the wind. I was thinking that I never want to run long again - its just not fun. My ankles and feet actually held out pretty well. I could feel my left achilles in the final stages and my right forefoot. Glad to have got it over. Can't imagine running an extra 6 miles for the marathon.

Split Summary
===
1) 20.03m - 2:45:55(8:17/m) 2389cal 7.24/10.62mph

2:45:55

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	8:05	8:05	8:05	4/9
2.00	16:18	8:13	8:13	5/5
3.00	24:22	8:05	8:05	7/6
4.00	32:58	8:36	8:36	22/1
5.00	41:10	8:12	8:12	9/18
6.00	49:07	7:57	7:57	8/25
7.00	57:42	8:35	8:35	17/11
8.00	1:05:41	7:59	7:59	4/7
9.00	1:13:41	8:00	8:00	8/6
10.00	1:22:03	8:22	8:22	14/2
11.00	1:30:33	8:30	8:30	17/16
12.00	1:38:38	8:05	8:05	7/22
13.00	1:47:12	8:35	8:35	18/13
14.00	1:55:23	8:10	8:10	3/8
15.00	2:03:36	8:14	8:14	7/6
16.00	2:11:38	8:02	8:02	10/4
17.00	2:20:22	8:44	8:44	24/10
18.00	2:28:46	8:24	8:24	8/23
19.00	2:37:34	8:48	8:48	18/12
20.00	2:45:42	8:08	8:08	9/12
20.03	2:45:55	13	7:55	0/0

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
31	1.6%	8:34
27	2.2%	8:43
26	2.0%	8:58
17	2.5%	9:08
16	2.3%	9:26
16	2.8%	9:10

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	53.53%	More
800m	3:52	7:47	57.62%	More
1km	4:51	7:49	59.67%	More
Mile	7:52	7:52	62.34%	More
5k	24:58	8:02	67.87%	More
5 miles	40:36	8:07	67.55%	More
10k	50:55	8:12	67.05%	More
10 miles	1:22:01	8:12	68.76%	More
Half	1:47:57	8:14	69.79%	More
20 miles	2:45:39	8:17	69.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	70.91
5km	23:01	7:25	73.61
5M	38:06	7:37	71.98
10km	47:59	7:43	71.16
10M	1:19:27	7:57	70.98
Half	1:45:47	8:05	70.61
20M	2:45:39	8:17	69.44
Mara	3:40:33	8:25	68.30

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