Mon 29th Dec 2014 at 11:00am by bigfatjoe
Run > Tempo
-
Time
1:34:50
-
Miles
11.82
-
Min/mi
8:01
-
Pacing
90%
-
WAVA
54.99
-
Cals
1931
-
Asc(m)
42
-
Surface
Road
Notes & Comments
This was a very enjoyable run, but it was made hard by the cold, the wind and the ice!
I didn't realise that the way out was wind behind until I started running back into the wind! I also did a few kms in the middle around a lake and this was very open and really cold. A nice way to finish the year:-)
Split Summary
===
1) 1km - 4:43(4:43/km) 100cal 3.54/4.45/hr
2) 1km - 4:47(4:47/km) 103cal 3.48/4.93/hr
3) 1km - 4:47(4:47/km) 101cal 3.48/3.88/hr
4) 1km - 4:54(4:54/km) 102cal 3.4/4.06/hr
5) 1km - 4:53(4:53/km) 103cal 3.42/3.88/hr
6) 1km - 5:09(5:09/km) 103cal 3.24/3.84/hr
7) 1km - 4:50(4:50/km) 102cal 3.44/4.23/hr
8) 1km - 4:53(4:53/km) 103cal 3.41/4.29/hr
9) 1km - 5:00(5:00/km) 102cal 3.33/3.67/hr
10) 1km - 4:57(4:57/km) 102cal 3.36/4.28/hr
11) 1km - 5:02(5:02/km) 102cal 3.31/3.73/hr
12) 1km - 4:59(4:59/km) 98cal 3.34/3.93/hr
13) 1km - 5:15(5:15/km) 102cal 3.18/3.69/hr
14) 1km - 5:11(5:11/km) 101cal 3.22/3.87/hr
15) 1km - 5:04(5:04/km) 101cal 3.3/3.66/hr
16) 1km - 4:54(4:54/km) 102cal 3.41/4.15/hr
17) 1km - 4:52(4:52/km) 101cal 3.42/3.98/hr
18) 1km - 5:19(5:19/km) 101cal 3.14/4.01/hr
19) 1km - 5:15(5:15/km) 100cal 3.17/3.99/hr
20) 0.02km - 7(4:41/km) 2cal 3.56/4.31/hr
4:43 4:47 4:47 4:54 4:53 5:09 4:50 4:53 5:00 4:57 5:02 4:59 5:15 5:11 5:04 4:54 4:52 5:19 5:15 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.50 |
3:54 |
3:54 |
7:48 |
1.00 |
7:36 |
3:42 |
7:25 |
1.50 |
11:31 |
3:54 |
7:49 |
2.00 |
15:30 |
3:59 |
7:59 |
2.50 |
19:18 |
3:48 |
7:35 |
3.00 |
23:09 |
3:51 |
7:43 |
3.50 |
27:24 |
4:15 |
8:30 |
4.00 |
31:20 |
3:55 |
7:50 |
4.50 |
35:15 |
3:55 |
7:50 |
5.00 |
39:12 |
3:58 |
7:55 |
5.50 |
43:12 |
4:00 |
8:00 |
6.00 |
47:12 |
4:00 |
8:00 |
6.50 |
51:12 |
4:01 |
8:01 |
7.00 |
55:45 |
4:33 |
9:05 |
7.50 |
59:49 |
4:04 |
8:07 |
8.00 |
1:04:02 |
4:13 |
8:27 |
8.50 |
1:08:19 |
4:17 |
8:34 |
9.00 |
1:12:21 |
4:01 |
8:03 |
9.50 |
1:16:22 |
4:02 |
8:03 |
10.00 |
1:20:15 |
3:53 |
7:46 |
10.50 |
1:24:11 |
3:56 |
7:51 |
11.00 |
1:28:30 |
4:19 |
8:38 |
11.50 |
1:32:45 |
4:15 |
8:31 |
11.82 |
1:35:31 |
2:46 |
8:39 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:55 |
6:55 |
54.70 |
5km |
23:00 |
7:24 |
55.87 |
5M |
38:06 |
7:37 |
55.29 |
10km |
47:58 |
7:43 |
55.04 |
10M |
1:19:26 |
7:57 |
55.08 |
Half |
1:45:45 |
8:04 |
54.40 |
20M |
2:45:36 |
8:17 |
55.05 |
Mara |
3:40:29 |
8:25 |
55.13 |
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