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
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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25km is a medium-long run. You monster! Still lots of colour all over your training, keep it up bud.