Fri 9th Jan 2015 at 6:00am by bigfatjoe
Run > Commute
-
Time
1:17:35
-
Miles
9.01
-
Min/mi
8:37
-
Pacing
44%
-
WAVA
50.49
-
Cals
1422
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Run to work - it was good today. I ran without a bag to Bex's office and met her there to pick up the bag. It was hard work in the heat, but good to get it done.
Split Summary
===
1) 1km - 5:25(5:25/km) 97cal 3.08/3.89/hr
2) 1km - 5:21(5:21/km) 105cal 2.93/3.63/hr
3) 1km - 5:19(5:19/km) 100cal 3.14/3.89/hr
4) 1km - 5:04(5:04/km) 104cal 3.28/4.78/hr
5) 1km - 5:33(5:33/km) 103cal 2.83/3.92/hr
6) 1km - 4:46(4:46/km) 85cal 3.46/4.07/hr
7) 1km - 5:24(5:24/km) 103cal 3.08/4.29/hr
8) 1km - 5:40(5:40/km) 107cal 2.78/4.51/hr
9) 1km - 5:31(5:31/km) 98cal 3.03/4.85/hr
10) 1km - 5:42(5:42/km) 101cal 2.92/4.15/hr
11) 1km - 5:27(5:27/km) 100cal 3.06/3.63/hr
12) 0.5km - 2:43(5:26/km) 34cal 3.26/3.78/hr
13) 1km - 5:19(5:19/km) 98cal 2.95/3.52/hr
14) 1km - 5:16(5:16/km) 98cal 3.06/3.89/hr
15) 1km - 5:05(5:05/km) 89cal 3.06/4.3/hr
5:25 5:21 5:19 5:04 5:33 4:46 5:24 5:40 5:31 5:42 5:27 2:43 5:19 5:16 5:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.25 |
2:08 |
2:08 |
8:33 |
0.50 |
4:21 |
2:13 |
8:50 |
0.75 |
6:33 |
2:12 |
8:48 |
1.00 |
8:53 |
2:20 |
9:22 |
1.25 |
11:08 |
2:15 |
9:01 |
1.50 |
13:20 |
2:11 |
8:45 |
1.75 |
15:26 |
2:06 |
8:25 |
2.00 |
17:31 |
2:05 |
8:20 |
2.25 |
19:39 |
2:08 |
8:31 |
2.50 |
21:35 |
1:56 |
7:45 |
2.75 |
23:49 |
2:14 |
8:57 |
3.00 |
26:23 |
2:34 |
10:15 |
3.25 |
28:32 |
2:09 |
8:36 |
3.50 |
30:28 |
1:56 |
7:45 |
3.75 |
32:25 |
1:56 |
7:46 |
4.00 |
34:39 |
2:14 |
8:58 |
4.25 |
36:48 |
2:09 |
8:35 |
4.50 |
39:05 |
2:17 |
9:07 |
4.75 |
41:24 |
2:19 |
9:16 |
5.00 |
44:11 |
2:47 |
11:08 |
5.25 |
46:30 |
2:19 |
9:15 |
5.50 |
50:04 |
3:35 |
14:19 |
5.75 |
52:19 |
2:15 |
8:59 |
6.00 |
54:40 |
2:21 |
9:25 |
6.25 |
56:56 |
2:16 |
9:03 |
6.50 |
59:07 |
2:11 |
8:45 |
6.75 |
1:01:17 |
2:10 |
8:40 |
7.00 |
1:06:54 |
5:36 |
22:25 |
7.25 |
1:09:13 |
2:20 |
9:18 |
7.50 |
1:11:33 |
2:20 |
9:19 |
7.75 |
1:14:34 |
3:01 |
12:05 |
8.00 |
1:16:56 |
2:22 |
9:28 |
8.25 |
1:18:59 |
2:02 |
8:09 |
8.50 |
1:21:40 |
2:41 |
10:45 |
8.75 |
1:24:35 |
2:55 |
11:41 |
8.79 |
1:24:54 |
19 |
7:40 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:33 |
7:33 |
50.12 |
5km |
25:06 |
8:05 |
51.20 |
5M |
41:34 |
8:19 |
50.68 |
10km |
52:20 |
8:25 |
50.45 |
10M |
1:26:39 |
8:40 |
50.49 |
Half |
1:55:22 |
8:48 |
49.86 |
20M |
3:00:39 |
9:02 |
50.46 |
Mara |
4:00:31 |
9:11 |
50.54 |
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