Fri 7th Nov 2014 at 2:00pm by bigfatjoe
Run > Marathon Pace
-
Time
1:00:19
-
Miles
7.47
-
Min/mi
8:04
-
Pacing
79%
-
WAVA
53.23
-
Cals
1261
-
Asc(m)
42
-
Surface
Road
Notes & Comments
A pretty even paced run. Very pleased with how it went. I have the day off work but Bex had a bit of work to do at home, so I used the excuse to go for a run!!
I did the normal loop, but extended the second one. I prefer the longer route as 12km in an hour should be about right for marathon pace (if I can do a 3:30 at some point!)
All in all a nice run and good to be out in the heat - it will be like that at Penrith in 3 weeks!
Split Summary
===
1) 1km - 5:04(5:04/km) 100cal 3.29/4.07/hr
2) 1km - 5:03(5:03/km) 108cal 3.3/3.87/hr
3) 1km - 4:56(4:56/km) 107cal 3.38/3.96/hr
4) 1km - 4:55(4:55/km) 105cal 3.39/4.05/hr
5) 1km - 5:05(5:05/km) 107cal 3.28/4.14/hr
6) 0.5km - 2:22(4:44/km) 46cal 3.38/3.8/hr
7) 1km - 5:08(5:08/km) 103cal 3.25/4.07/hr
8) 1km - 5:01(5:01/km) 110cal 3.21/3.94/hr
9) 1km - 5:10(5:10/km) 107cal 3.23/4.03/hr
10) 1km - 5:02(5:02/km) 103cal 3.31/3.83/hr
11) 1km - 5:00(5:00/km) 107cal 3.34/4.01/hr
12) 1km - 5:00(5:00/km) 106cal 3.34/3.95/hr
13) 0.52km - 2:34(4:54/km) 52cal 3.4/4.41/hr
5:04 5:03 4:56 4:55 5:05 2:22 5:08 5:01 5:10 5:02 5:00 5:00 2:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.25 |
2:12 |
2:12 |
8:48 |
0.50 |
4:14 |
2:02 |
8:09 |
0.75 |
6:18 |
2:04 |
8:14 |
1.00 |
8:18 |
2:00 |
8:01 |
1.25 |
10:20 |
2:02 |
8:09 |
1.50 |
12:15 |
1:55 |
7:41 |
1.75 |
14:15 |
1:59 |
7:57 |
2.00 |
16:16 |
2:01 |
8:04 |
2.25 |
18:17 |
2:02 |
8:06 |
2.50 |
20:59 |
2:41 |
10:45 |
2.75 |
22:53 |
1:54 |
7:36 |
3.00 |
25:04 |
2:11 |
8:43 |
3.25 |
27:07 |
2:03 |
8:13 |
3.50 |
29:02 |
1:55 |
7:40 |
3.75 |
31:30 |
2:28 |
9:52 |
4.00 |
33:36 |
2:07 |
8:27 |
4.25 |
35:38 |
2:02 |
8:06 |
4.50 |
37:46 |
2:08 |
8:32 |
4.75 |
39:57 |
2:11 |
8:44 |
5.00 |
41:55 |
1:58 |
7:51 |
5.25 |
44:01 |
2:06 |
8:25 |
5.50 |
46:00 |
1:59 |
7:56 |
5.75 |
48:06 |
2:05 |
8:22 |
6.00 |
50:55 |
2:50 |
11:19 |
6.25 |
52:59 |
2:04 |
8:15 |
6.50 |
54:56 |
1:57 |
7:48 |
6.75 |
57:00 |
2:04 |
8:16 |
7.00 |
58:58 |
1:58 |
7:52 |
7.25 |
1:00:55 |
1:57 |
7:50 |
7.44 |
1:02:55 |
2:00 |
10:42 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
52.92 |
5km |
23:48 |
7:40 |
53.99 |
5M |
39:25 |
7:53 |
53.45 |
10km |
49:37 |
7:59 |
53.21 |
10M |
1:22:10 |
8:13 |
53.25 |
Half |
1:49:24 |
8:21 |
52.58 |
20M |
2:51:19 |
8:34 |
53.21 |
Mara |
3:48:06 |
8:42 |
53.29 |
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