Fri 28th Nov 2014 at 6:00am by bigfatjoe
Run > Warm Up
-
Time
11:02
-
Miles
1.37
-
Min/mi
8:03
-
Pacing
84%
-
WAVA
48.61
-
Cals
234
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Cheeky run down to the pool - Bex dropped me most of the way there on her way to the gym - I didn't need to run anyway, I just wanted to swim!
Split Summary
===
1) 1km - 5:14(5:14/km) 108cal 3.19/5.93/hr
2) 1km - 5:00(5:00/km) 106cal 3.34/7.63/hr
3) 0.2km - 49(4:16/km) 20cal 3.89/4.51/hr
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.06 |
29 |
29 |
7:50 |
0.13 |
1:03 |
34 |
9:02 |
0.19 |
1:34 |
31 |
8:11 |
0.25 |
2:04 |
30 |
8:06 |
0.31 |
2:32 |
28 |
7:29 |
0.38 |
3:11 |
39 |
10:19 |
0.44 |
3:34 |
23 |
6:07 |
0.50 |
4:02 |
28 |
7:24 |
0.56 |
4:35 |
34 |
8:58 |
0.63 |
5:18 |
43 |
11:23 |
0.69 |
5:42 |
24 |
6:27 |
0.75 |
6:17 |
35 |
9:16 |
0.81 |
6:41 |
24 |
6:29 |
0.88 |
7:10 |
29 |
7:46 |
0.94 |
7:41 |
31 |
8:11 |
1.00 |
8:16 |
35 |
9:14 |
1.06 |
8:50 |
34 |
9:06 |
1.13 |
9:18 |
29 |
7:39 |
1.19 |
9:49 |
30 |
8:03 |
1.25 |
10:16 |
27 |
7:17 |
1.31 |
10:41 |
25 |
6:47 |
1.36 |
11:03 |
22 |
7:40 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
47.90 |
5km |
26:17 |
8:28 |
48.89 |
5M |
43:31 |
8:42 |
48.41 |
10km |
54:48 |
8:49 |
48.18 |
10M |
1:30:44 |
9:04 |
48.22 |
Half |
2:00:48 |
9:13 |
47.62 |
20M |
3:09:11 |
9:28 |
48.19 |
Mara |
4:11:52 |
9:37 |
48.26 |
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