Thu 22nd Jan 2015 at 6:00am by bigfatjoe

Run > Commute

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Time
31:05
Miles
3.34
Min/mi
9:18
Pacing
0%
WAVA
44.64
Cals
531
Asc(m)
42
Surface
Road

Notes & Comments

What a dreadful run. I knew it was going to be bad when I got out of bed to go to the toilet and the cramps from yesterday's swim hit me hard.

I tried anyway, and made it as far as the station before crossing the harbour bridge - better than nothing though!

Split Summary
===
1) 1km - 6:02(6:12/km) 99cal 2.69/3.54/hr
2) 1km - 6:04(6:04/km) 104cal 2.75/4.09/hr
3) 1km - 5:53(5:53/km) 101cal 2.83/3.27/hr
4) 1km - 5:26(5:16/km) 101cal 3.16/4.73/hr
5) 1km - 5:35(5:35/km) 97cal 2.99/28.32/hr
6) 0.38km - 2:06(5:32/km) 29cal 1.78/2.48/hr

6:12 6:04 5:53 5:16 5:35 2:06

Pace

16%

21%

42%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	1:12	1:12	9:33
0.25	2:29	1:18	10:23
0.38	3:44	1:14	9:54
0.50	5:01	1:17	10:16
0.63	6:15	1:14	9:52
0.75	7:37	1:22	10:57
0.88	8:43	1:06	8:51
1.00	11:36	2:53	23:05
1.13	12:52	1:15	10:02
1.25	14:04	1:12	9:39
1.38	15:16	1:12	9:35
1.50	16:28	1:13	9:40
1.63	17:41	1:12	9:37
1.75	18:51	1:10	9:21
1.88	20:00	1:10	9:17
2.00	21:08	1:08	9:04
2.13	22:18	1:10	9:19
2.25	23:22	1:04	8:29
2.38	24:24	1:03	8:22
2.50	25:22	58	7:43
2.63	26:32	1:10	9:20
2.75	27:45	1:12	9:39
2.88	39:29	11:44	1:33:54
3.00	40:18	49	6:32
3.13	54:29	14:11	1:53:28
3.24	56:27	1:58	16:23

Predictions

Dist	Time	Per Mile	WAVA
1M	8:39	8:39	43.74
5km	28:47	9:16	44.64
5M	47:40	9:32	44.20
10km	1:00:01	9:40	43.99
10M	1:39:24	9:56	44.01
Half	2:12:20	10:06	43.47
20M	3:27:14	10:22	43.99
Mara	4:35:54	10:32	44.06

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