Thu 15th Jan 2015 at 6:00am by bigfatjoe

Run > Commute
  • Time
    1:14:45
  • Miles
    9.01
  • Min/mi
    8:18
  • Pacing
    60%
  • WAVA
    52.41
  • Cals
    1426
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

1 comments
Run to work after the turbo trainer - it was pretty good and I felt warmed up after the bike.

Some nice splits in there, but always hard going through the city with traffic lights, etc. Nearly 3 minutes quicker than last week already though:-)

Split Summary
===
1) 1km - 5:06(5:06/km) 100cal 3.27/4.66/hr
2) 1km - 5:30(5:30/km) 103cal 3.03/4.27/hr
3) 1km - 5:11(5:11/km) 102cal 3.22/4.11/hr
4) 1km - 4:55(4:55/km) 102cal 3.39/4.62/hr
5) 1km - 5:31(5:31/km) 102cal 3.02/4.38/hr
6) 1km - 4:48(4:48/km) 100cal 3.48/4.53/hr
7) 1km - 5:26(5:26/km) 98cal 3.07/4.2/hr
8) 1km - 5:16(5:16/km) 100cal 3.16/5.29/hr
9) 1km - 5:01(5:01/km) 100cal 3.33/5.48/hr
10) 1km - 5:19(5:19/km) 94cal 3.14/3.88/hr
11) 1km - 5:00(5:00/km) 98cal 3.34/4.19/hr
12) 0.5km - 2:28(4:56/km) 34cal 2.43/3.68/hr
13) 1km - 5:04(5:04/km) 100cal 3.19/3.89/hr
14) 1km - 5:02(5:02/km) 98cal 3.2/3.68/hr
15) 1km - 5:07(5:07/km) 94cal 3.16/4.36/hr
16) 0.01km - 2(3:12/km) 1cal 5.2/4/hr
5:06 5:30 5:11 4:55 5:31 4:48 5:26 5:16 5:01 5:19 5:00 2:28 5:04 5:02 5:07 2
timbo53
I am staggered by your training regime. Turbo trainer and then the running commute. I do appreciate that you don't just rock up to an Ironman, but the preparations are awesome.

Pace

7% 4% 6% 22% 61%

Splits

Miles Miles Time Time Split Split Min/mi /mi
0.25 1:54 1:54 7:34
0.50 4:02 2:09 8:35
0.75 6:14 2:12 8:48
1.00 8:38 2:24 9:35
1.25 10:40 2:02 8:09
1.50 12:50 2:09 8:38
1.75 14:49 1:59 7:57
2.00 16:50 2:01 8:06
2.25 18:48 1:58 7:51
2.50 20:48 2:00 8:00
2.75 22:51 2:03 8:10
3.00 25:17 2:26 9:45
3.25 27:27 2:10 8:40
3.50 29:22 1:55 7:42
3.75 31:11 1:49 7:17
4.00 33:26 2:14 8:57
4.25 36:00 2:35 10:19
4.50 38:29 2:29 9:55
4.75 40:45 2:16 9:02
5.00 42:48 2:03 8:12
5.25 44:56 2:08 8:32
5.50 47:05 2:09 8:38
5.75 49:53 2:48 11:11
6.00 52:38 2:45 11:02
6.25 55:04 2:25 9:42
6.50 57:02 1:58 7:54
6.75 59:15 2:12 8:49
7.00 1:04:08 4:53 19:32
7.25 1:06:16 2:08 8:31
7.50 1:08:21 2:06 8:23
7.75 1:11:17 2:56 11:45
8.00 1:13:23 2:06 8:23
8.25 1:15:31 2:08 8:30
8.50 1:17:59 2:28 9:53
8.75 1:20:09 2:10 8:39
8.88 1:21:40 1:31 11:19

Predictions

Dist Time Per Mile WAVA
1M 7:16 7:16 52.07
5km 24:11 7:47 53.14
5M 40:02 8:00 52.62
10km 50:25 8:07 52.36
10M 1:23:29 8:21 52.41
Half 1:51:09 8:29 51.76
20M 2:54:03 8:42 52.38
Mara 3:51:44 8:51 52.46
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