Sat 8th Nov 2014 at 7:00am by bigfatjoe
Run > Brick
-
Time
14:40
-
Miles
2.00
-
Min/mi
7:20
-
WAVA
55.16
-
Asc(m)
42
-
Surface
Road
Notes & Comments
First run - 3km (plus transition)
1) 1km - 4:28(4:28/km) 103cal 3.73/5.04/hr
2) 1km - 4:13(4:13/km) 106cal 3.95/5.29/hr
3) 1km - 4:25(4:25/km) 105cal 3.77/4.2/hr
Three good kms here. I was trying (and failing) to keep up with the other three, but they all needed to stop and pee so we all got back on the bike together.
4) 0.22km - 1:34(7:07/km) 28cal 2.37/4.58/hr
A little bit of running and then transition - relatively slow getting back on the bike.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:02 |
7:02 |
53.80 |
| 5km |
23:24 |
7:32 |
54.91 |
| 5M |
38:44 |
7:45 |
54.39 |
| 10km |
48:46 |
7:51 |
54.14 |
| 10M |
1:20:46 |
8:05 |
54.17 |
| Half |
1:47:32 |
8:13 |
53.50 |
| 20M |
2:48:24 |
8:25 |
54.13 |
| Mara |
3:44:12 |
8:33 |
54.22 |
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