Tue 6th Jan 2015 at 6:00am by bigfatjoe
Run > Commute
-
Time
1:18:34
-
Miles
9.01
-
Min/mi
8:43
-
Pacing
75%
-
WAVA
49.86
-
Cals
1434
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
This was my first run to work in a fair while and it was hard work again. It has been really hot and this morning was no exception. Happy to get it done early though.
Split Summary
===
1) 1km - 5:20(5:20/km) 98cal 3.12/3.98/hr
2) 1km - 5:19(5:19/km) 106cal 3.14/6.6/hr
3) 1km - 5:25(5:25/km) 101cal 3.08/3.58/hr
4) 1km - 5:13(5:13/km) 102cal 3.19/4.49/hr
5) 1km - 5:27(5:27/km) 100cal 3.06/6.2/hr
6) 1km - 5:05(5:05/km) 102cal 3.28/4.09/hr
7) 1km - 5:27(5:27/km) 98cal 3.06/4.17/hr
8) 1km - 5:44(5:44/km) 102cal 2.91/5.06/hr
9) 1km - 5:37(5:37/km) 98cal 2.97/5.19/hr
10) 1km - 5:48(5:48/km) 98cal 2.88/3.93/hr
11) 1km - 5:38(5:38/km) 96cal 2.96/3.69/hr
12) 1km - 5:29(5:29/km) 99cal 3.04/3.72/hr
13) 1km - 5:13(5:33/km) 99cal 3/3.54/hr
14) 1km - 5:16(5:16/km) 101cal 3.17/3.76/hr
15) 0.5km - 2:33(5:06/km) 51cal 3.08/3.95/hr
5:20 5:19 5:25 5:13 5:27 5:05 5:27 5:44 5:37 5:48 5:38 5:29 5:13 5:16 2:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.25 |
2:06 |
2:06 |
8:26 |
0.50 |
4:16 |
2:09 |
8:36 |
0.75 |
6:26 |
2:10 |
8:40 |
1.00 |
8:33 |
2:08 |
8:31 |
1.25 |
10:43 |
2:09 |
8:38 |
1.50 |
12:59 |
2:17 |
9:06 |
1.75 |
15:05 |
2:06 |
8:23 |
2.00 |
17:10 |
2:05 |
8:20 |
2.25 |
19:20 |
2:10 |
8:40 |
2.50 |
21:23 |
2:03 |
8:12 |
2.75 |
23:32 |
2:09 |
8:34 |
3.00 |
25:44 |
2:12 |
8:49 |
3.25 |
27:57 |
2:13 |
8:54 |
3.50 |
29:59 |
2:02 |
8:07 |
3.75 |
31:59 |
2:00 |
7:59 |
4.00 |
34:20 |
2:21 |
9:23 |
4.25 |
36:48 |
2:28 |
9:51 |
4.50 |
38:57 |
2:09 |
8:37 |
4.75 |
41:23 |
2:26 |
9:43 |
5.00 |
43:51 |
2:28 |
9:54 |
5.25 |
46:33 |
2:42 |
10:47 |
5.50 |
48:57 |
2:24 |
9:37 |
5.75 |
52:15 |
3:17 |
13:10 |
6.00 |
54:40 |
2:25 |
9:41 |
6.25 |
57:27 |
2:47 |
11:09 |
6.50 |
59:46 |
2:19 |
9:17 |
6.75 |
1:02:40 |
2:54 |
11:37 |
7.00 |
1:05:13 |
2:33 |
10:11 |
7.25 |
1:07:24 |
2:11 |
8:43 |
7.50 |
1:09:45 |
2:21 |
9:25 |
7.75 |
1:11:59 |
2:14 |
8:57 |
8.00 |
1:14:14 |
2:14 |
8:57 |
8.25 |
1:16:25 |
2:11 |
8:44 |
8.50 |
1:18:35 |
2:10 |
8:39 |
8.75 |
1:20:41 |
2:06 |
8:24 |
8.95 |
1:22:53 |
2:12 |
10:52 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:39 |
7:39 |
49.46 |
5km |
25:25 |
8:11 |
50.56 |
5M |
42:05 |
8:25 |
50.06 |
10km |
52:59 |
8:32 |
49.83 |
10M |
1:27:45 |
8:47 |
49.86 |
Half |
1:56:50 |
8:55 |
49.24 |
20M |
3:02:57 |
9:09 |
49.83 |
Mara |
4:03:34 |
9:18 |
49.91 |
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Good running Joe. I really am jealous of a hot commute to work!
Yes, it was not a complaint! The weather has been wonderful since we have been back and I can't wait to hit the beach againt his weekend (after all the cycling)!