Sat 15th Nov 2014 at 7:00am by bigfatjoe
Run > Trail Run
-
Time
2:34:26
-
Miles
13.98
-
Min/mi
11:03
-
Pacing
45%
-
WAVA
40.24
-
Cals
2227
-
Asc(m)
42
-
Surface
Road
Notes & Comments
3 comments
This was the NRG 6 Foot Track run out at Turramurra. It was a great bush run, but the first time I have been in the bush since April when we did Mount Solitary. I bought new trail running shoes a couple of months ago and this was their first outing!
The shoes hurt a bit, but this is expected with new shoes and the fact I haven't been on the trails for 6 months. The single track was beautiful, but very, very technical. It reminds me why I got into bush running in the first place!
You can see where the hills and technical stuff was, but it was a very strong finish from me. At about km16 we were out on the road for a bit and my left knee really hurt there, but then we went back on the trails and I was ok.
The last 5km is very much uphill including a couple of big hills in km21 and 22. I felt very strong and overtook all of the fast midi group over this section! They shouldn't underestimate the fat boy:-)
All in all a fun run, but could have done without last night's incident.
Split Summary
===
1) 1km - 5:38(5:38/km) 99cal 2.96/3.69/hr
2) 1km - 5:16(5:16/km) 103cal 3.16/3.78/hr
3) 1km - 6:53(6:53/km) 97cal 2.42/3.49/hr
4) 1km - 5:17(5:17/km) 106cal 3.16/3.55/hr
5) 1km - 8:56(8:56/km) 85cal 1.87/3.54/hr
6) 1km - 8:37(8:37/km) 92cal 1.94/3.01/hr
7) 1km - 8:53(8:53/km) 96cal 1.88/2.99/hr
8) 1km - 8:01(8:01/km) 93cal 2.08/3.15/hr
9) 1km - 6:01(6:01/km) 105cal 2.77/3.73/hr
10) 1km - 5:29(5:29/km) 103cal 3.04/3.6/hr
11) 1km - 6:42(6:42/km) 102cal 2.49/3.29/hr
12) 1km - 7:09(7:09/km) 102cal 2.33/3.26/hr
13) 1km - 7:35(7:35/km) 97cal 2.2/3.03/hr
14) 1km - 8:52(8:52/km) 91cal 1.88/3.16/hr
15) 1km - 9:03(9:03/km) 83cal 1.84/3.25/hr
16) 1km - 5:21(5:21/km) 108cal 3.11/4.01/hr
17) 1km - 5:34(5:34/km) 104cal 2.99/3.54/hr
18) 1km - 6:30(6:30/km) 99cal 2.56/4.65/hr
19) 1km - 6:42(6:42/km) 97cal 2.49/3.8/hr
20) 1km - 6:14(6:14/km) 103cal 2.67/3.65/hr
21) 1km - 6:18(6:18/km) 106cal 2.65/3.31/hr
22) 1km - 5:42(5:42/km) 106cal 2.93/4.05/hr
23) 0.5km - 3:44(7:25/km) 50cal 2.25/3.12/hr
5:38 5:16 6:53 5:17 8:56 8:37 8:53 8:01 6:01 5:29 6:42 7:09 7:35 8:52 9:03 5:21 5:34 6:30 6:42 6:14 6:18 5:42 3:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.50 |
4:29 |
4:29 |
8:59 |
1.00 |
9:08 |
4:38 |
9:17 |
1.50 |
17:36 |
8:28 |
16:56 |
2.00 |
23:02 |
5:26 |
10:53 |
2.50 |
27:17 |
4:15 |
8:29 |
3.00 |
34:23 |
7:06 |
14:13 |
3.50 |
41:15 |
6:51 |
13:43 |
4.00 |
49:51 |
8:36 |
17:12 |
4.50 |
56:38 |
6:48 |
13:36 |
5.00 |
1:02:44 |
6:06 |
12:12 |
5.50 |
1:07:48 |
5:04 |
10:07 |
6.00 |
1:15:53 |
8:04 |
16:09 |
6.50 |
1:20:49 |
4:56 |
9:52 |
7.00 |
1:26:22 |
5:33 |
11:06 |
7.50 |
1:32:25 |
6:03 |
12:06 |
8.00 |
1:38:25 |
6:00 |
12:00 |
8.50 |
1:45:30 |
7:05 |
14:10 |
9.00 |
1:53:21 |
7:51 |
15:41 |
9.50 |
2:00:07 |
6:47 |
13:33 |
10.00 |
2:04:28 |
4:21 |
8:42 |
10.50 |
2:09:16 |
4:48 |
9:36 |
11.00 |
2:14:50 |
5:34 |
11:08 |
11.50 |
2:20:15 |
5:25 |
10:50 |
12.00 |
2:25:24 |
5:09 |
10:19 |
12.50 |
2:31:14 |
5:49 |
11:39 |
13.00 |
2:36:20 |
5:06 |
10:12 |
13.50 |
2:40:47 |
4:27 |
8:54 |
13.98 |
2:46:13 |
5:26 |
11:18 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:26 |
9:26 |
40.11 |
5km |
31:22 |
10:06 |
40.97 |
5M |
51:56 |
10:23 |
40.56 |
10km |
1:05:23 |
10:31 |
40.38 |
10M |
1:48:16 |
10:50 |
40.41 |
Half |
2:24:09 |
11:00 |
39.91 |
20M |
3:45:44 |
11:17 |
40.38 |
Mara |
5:00:32 |
11:28 |
40.45 |
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Look after yourself and don't push it. See how the injury settles. Bloody drivers! He didn't stop to check u were alright?
Joe, I have never under-estimated you! Some wassock knocks you off your bike yesterday. You zoom home and then the next day do a 22km bush run. I can just picture storming up those hills running down the fast midi's! Mum thinks you're crazy (but I think i realised that years ago).
Cheers guys. All is well and the knee feels fine. The hills at the end were great fun!! Looking forward to two weeks relatively easy before the race!