Fri 12th Dec 2014 at 6:00am by bigfatjoe

Run > Brick

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Time
14:32
Miles
1.86
Min/mi
7:49
Pacing
81%
WAVA
51.62
Cals
298
Asc(m)
42
Surface
Road

Notes & Comments

Run straight off the bike down to meet Bex at the gym. I was trying to base my running on cadence not time and so I hit about 180 strides per minute which is apparently optimal...

it meant I was shortening my strides, but I think the plan is that it means I can keep going for longer (and faster) in the Ironman:-)

Split Summary
===
1) 1km - 4:51(4:51/km) 97cal
2) 1km - 4:45(4:45/km) 98cal
3) 1km - 4:55(4:55/km) 103cal

4:51 4:45 4:55

Pace

10%

80%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.06	26	26	7:02
0.13	51	24	6:31
0.19	1:20	30	7:54
0.25	1:53	33	8:40
0.31	2:22	29	7:45
0.38	2:51	29	7:41
0.44	3:18	28	7:22
0.50	3:47	29	7:46
0.56	4:21	33	8:51
0.63	4:52	32	8:25
0.69	5:19	27	7:13
0.75	5:47	28	7:23
0.81	6:11	24	6:27
0.88	6:41	30	8:04
0.94	7:23	42	11:07
1.00	8:15	52	13:58
1.06	8:49	33	8:50
1.13	9:17	28	7:33
1.19	9:46	29	7:47
1.25	10:19	33	8:42
1.31	10:49	30	8:01
1.38	11:20	31	8:19
1.44	11:50	30	7:54
1.50	12:20	30	8:07
1.56	12:48	27	7:19
1.63	13:13	25	6:42
1.69	13:44	32	8:24
1.75	14:19	35	9:22
1.81	14:49	30	7:57
1.86	15:21	32	11:28

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	50.23
5km	25:02	8:03	51.33
5M	41:27	8:17	50.82
10km	52:12	8:24	50.57
10M	1:26:26	8:39	50.62
Half	1:55:05	8:47	49.99
20M	3:00:12	9:01	50.59
Mara	3:59:56	9:09	50.66

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