Sat 3rd Jan 2015 at 7:00am by bigfatjoe

Run > Medium Long Run

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Time
1:33:39
Miles
10.03
Min/mi
9:20
Pacing
48%
WAVA
46.86
Cals
1589
Asc(m)
42
Surface
Road

Notes & Comments

2 comments

Wow. This was a reminder that we live in a different world... I went down to NRG and decided to do the normal club run instead of the 6ft Track run as I didn't fancy 28km of trail this morning.

The temperature was 26 degrees when I got out the car before 7am and then 29 degrees when I got back in sometime nearer 9am!

We started pretty fast - downhill to the bridge and really giving it a go (after what I had done in England, I thought the pace was ok). However, as you can see from the speed for the second half, it got a lot harder.

It was mostly uphill (and the last 3km were purely uphill) and I felt awful. I drank 2 litres of water /sports drink and it wasn't enough and I was sweating before I started! Anyway, 10 weeks to get into Ironman shape from where I am - should be easy right?

Split Summary
===
1) 1km - 5:48(5:48/km) 89cal 2.88/4/hr
2) 1km - 4:52(4:52/km) 97cal 3.42/4.69/hr
3) 1km - 5:17(5:17/km) 103cal 3.15/4.35/hr
4) 1km - 4:42(4:42/km) 100cal 3.55/4.35/hr
5) 1km - 4:55(4:55/km) 101cal 3.39/3.95/hr
6) 1km - 5:21(5:21/km) 91cal 3.11/3.91/hr
7) 1km - 5:04(5:04/km) 102cal 3.29/4.55/hr
8) 1km - 5:29(5:29/km) 101cal 3.04/3.56/hr
9) 1km - 6:02(6:02/km) 101cal 2.76/3.35/hr
10) 1km - 5:57(5:57/km) 100cal 2.8/3.17/hr
11) 1km - 6:06(6:06/km) 103cal 2.73/6.86/hr
12) 1km - 6:51(6:51/km) 98cal 2.43/3.16/hr
13) 1km - 5:43(5:43/km) 101cal 2.91/4/hr
14) 1km - 6:58(6:58/km) 101cal 2.39/3.85/hr
15) 1km - 7:01(7:01/km) 91cal 2.37/4.46/hr
16) 1km - 6:45(6:45/km) 99cal 2.47/3.09/hr
17) 0.14km - 46(5:28/km) 11cal 3.05/3.38/hr

5:48 4:52 5:17 4:42 4:55 5:21 5:04 5:29 6:02 5:57 6:06 6:51 5:43 6:58 7:01 6:45 46

	timbo53 Better drenched in sweat in Oz than soaked from the rain in UK! You did get some practice race conditions with Simon and Luke (and a "recovery run" with me). 10 weeks should be fine.
	bigfatjoe That is true... drenched in sweat is better than rain! I will get used to the heat again, but it is hard right now!

Pace

10%

11%

16%

24%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	9:10	9:10	18:20
1.00	13:05	3:55	7:50
1.50	18:11	5:06	10:13
2.00	22:46	4:34	9:08
2.50	26:26	3:41	7:21
3.00	30:22	3:56	7:52
3.50	36:25	6:03	12:05
4.00	41:12	4:47	9:33
4.50	45:19	4:07	8:14
5.00	49:48	4:29	8:58
5.50	54:37	4:49	9:38
6.00	59:26	4:49	9:39
6.50	1:04:19	4:52	9:45
7.00	1:12:13	7:54	15:49
7.50	1:17:10	4:57	9:54
8.00	1:21:43	4:33	9:07
8.50	1:26:59	5:16	10:32
9.00	1:33:01	6:02	12:03
9.50	1:38:42	5:41	11:22
10.00	1:44:02	5:20	10:39
10.03	1:45:08	1:06	38:46

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	46.52
5km	27:02	8:42	47.53
5M	44:47	8:57	47.04
10km	56:22	9:04	46.84
10M	1:33:21	9:20	46.87
Half	2:04:17	9:29	46.29
20M	3:14:38	9:44	46.84
Mara	4:19:08	9:53	46.91

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