Sat 13th Dec 2014 at 7:00am by bigfatjoe

Run > Medium Long Run

  • Time
    2:22:28
  • Miles
    15.72
  • Min/mi
    9:04
  • Pacing
    41%
  • WAVA
    49.42
  • Cals
    2489
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

1 comments
This was another good NRG run. I felt like I have missed out over the last few weeks with lots of cycling, so I went for this one and it was good to catch up with everyone.

The pace was good - there was a fair amount of trail along the Sydney Harbour which was nice and then there were a fair few hills (as is the norm in Sydney). You can see the major hills from the splits - this included lots of stairs and very steep inclines!

Still had enough left in the tank for a slightly faster last 2 and a bit kms, but I am definitely not as "running fit" as I was for the marathon.

Split Summary
===
1) 1km - 5:59(5:59/km) 93cal 2.78/4.97/hr
2) 1km - 5:16(5:16/km) 94cal 3.17/4.25/hr
3) 1km - 5:05(5:05/km) 102cal 3.28/4.16/hr
4) 1km - 5:14(5:14/km) 102cal 3.19/4.06/hr
5) 1km - 5:10(5:10/km) 101cal 3.22/3.97/hr
6) 1km - 4:59(4:59/km) 101cal 3.35/5.1/hr
7) 1km - 5:13(5:13/km) 97cal 3.2/3.94/hr
8) 1km - 5:16(5:16/km) 101cal 3.16/4.95/hr
9) 1km - 5:51(5:51/km) 102cal 2.85/4.33/hr
10) 1km - 5:36(5:36/km) 99cal 2.97/3.98/hr
11) 1km - 5:43(5:43/km) 99cal 2.91/4.08/hr
12) 1km - 5:40(5:40/km) 100cal 2.95/4.09/hr
13) 1km - 5:44(5:44/km) 95cal 2.91/4.05/hr
14) 1km - 5:27(5:27/km) 100cal 3.06/3.74/hr
15) 1km - 5:50(5:50/km) 98cal 2.85/4.05/hr
16) 1km - 7:40(7:40/km) 88cal 2.17/3.69/hr
17) 1km - 6:21(6:21/km) 95cal 2.62/3.58/hr
18) 1km - 5:10(5:10/km) 100cal 3.22/3.89/hr
19) 1km - 6:01(6:01/km) 99cal 2.77/3.92/hr
20) 1km - 6:47(6:47/km) 96cal 2.46/3.75/hr
21) 1km - 5:22(5:22/km) 98cal 3.11/3.64/hr
22) 1km - 5:42(5:42/km) 101cal 2.93/3.74/hr
23) 1km - 5:55(5:55/km) 100cal 2.81/3.6/hr
24) 1km - 5:05(5:05/km) 99cal 3.28/3.76/hr
25) 1km - 5:02(5:02/km) 101cal 3.31/4.07/hr
26) 0.3km - 1:19(4:21/km) 28cal 3.82/6.41/hr
5:59 5:16 5:05 5:14 5:10 4:59 5:13 5:16 5:51 5:36 5:43 5:40 5:44 5:27 5:50 7:40 6:21 5:10 6:01 6:47 5:22 5:42 5:55 5:05 5:02 1:19
Cheg
25km is a medium-long run. You monster! Still lots of colour all over your training, keep it up bud.

Pace

9% 2% 4% 9% 24% 52%

Splits

Miles Miles Time Time Split Split Min/mi /mi
0.50 5:08 5:08 10:16
1.00 13:28 8:20 16:40
1.50 17:24 3:56 7:52
2.00 21:37 4:13 8:26
2.50 25:50 4:13 8:26
3.00 30:00 4:10 8:20
3.50 33:59 3:58 7:56
4.00 38:14 4:16 8:31
4.50 42:48 4:34 9:08
5.00 47:08 4:20 8:40
5.50 51:48 4:40 9:21
6.00 56:47 4:59 9:58
6.50 1:01:01 4:13 8:26
7.00 1:05:33 4:32 9:04
7.50 1:10:23 4:50 9:41
8.00 1:15:18 4:55 9:50
8.50 1:19:37 4:19 8:38
9.00 1:24:32 4:56 9:52
9.50 1:33:36 9:04 18:08
10.00 1:40:03 6:26 12:53
10.50 1:45:18 5:15 10:31
11.00 1:49:27 4:09 8:19
11.50 1:54:24 4:56 9:52
12.00 1:59:02 4:38 9:16
12.50 2:04:57 5:55 11:51
13.00 2:09:35 4:38 9:16
13.50 2:14:12 4:37 9:13
14.00 2:18:41 4:30 8:59
14.50 2:23:38 4:57 9:53
15.00 2:27:43 4:06 8:11
15.50 2:31:42 3:59 7:58
15.72 2:33:17 1:35 7:08

Predictions

Dist Time Per Mile WAVA
1M 7:41 7:41 49.25
5km 25:33 8:13 50.29
5M 42:18 8:28 49.80
10km 53:16 8:34 49.56
10M 1:28:12 8:49 49.60
Half 1:57:26 8:58 48.99
20M 3:03:54 9:12 49.57
Mara 4:04:50 9:21 49.65
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