Sun 1st Feb 2015 at 7:00pm by LouLou
Run > Long Run
-
Time
2:19:14
-
Miles
18.02
-
Min/mi
7:44
-
Pacing
48%
-
WAVA
64.99
-
Cals
1996
-
Asc(m)
42
-
Hillscore
11
-
Surface
Road
Notes & Comments
After work - had thought about ditching the run but once I got out it wasn't bad. HArd on your own to lift the pace. 2 dirty 8s on the climbs. mp + 60 sec for average...
1) 1m - 7:37(7:37/m) 111cal
2) 1m - 7:47(7:47/m) 111cal
3) 1m - 7:31(7:31/m) 110cal
4) 1m - 7:40(7:40/m) 111cal
5) 1m - 7:37(7:37/m) 112cal
6) 1m - 7:44(7:44/m) 110cal
7) 1m - 7:45(7:45/m) 111cal
8) 1m - 7:46(7:46/m) 110cal
9) 1m - 7:40(7:40/m) 110cal
10) 1m - 7:45(7:45/m) 112cal
11) 1m - 8:04(8:04/m) 112cal
12) 1m - 7:38(7:38/m) 111cal
13) 1m - 8:02(8:02/m) 110cal
14) 1m - 7:42(7:42/m) 112cal
15) 1m - 7:33(7:33/m) 111cal
16) 1m - 7:54(7:54/m) 112cal
17) 1m - 7:41(7:41/m) 109cal
18) 1m - 7:39(7:39/m) 110cal
19) 0.02m - 8(7:33/m) 1cal
7:37 7:47 7:31 7:40 7:37 7:44 7:45 7:46 7:40 7:45 8:04 7:38 8:02 7:42 7:33 7:54 7:41 7:39 8
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:44 |
3:44 |
7:27 |
2/1 |
1.00 |
7:37 |
3:53 |
7:46 |
2/2 |
1.50 |
11:39 |
4:02 |
8:04 |
17/3 |
2.00 |
15:23 |
3:44 |
7:28 |
1/5 |
2.50 |
19:07 |
3:44 |
7:29 |
0/8 |
3.00 |
24:30 |
5:22 |
10:45 |
7/2 |
3.50 |
28:19 |
3:49 |
7:38 |
3/6 |
4.00 |
32:10 |
3:51 |
7:42 |
2/1 |
4.50 |
35:57 |
3:48 |
7:35 |
2/3 |
5.00 |
39:47 |
3:50 |
7:39 |
5/3 |
5.50 |
43:40 |
3:53 |
7:46 |
8/4 |
6.00 |
47:31 |
3:51 |
7:43 |
1/5 |
6.50 |
51:21 |
3:50 |
7:39 |
4/3 |
7.00 |
55:16 |
3:55 |
7:51 |
3/3 |
7.50 |
1:00:26 |
5:10 |
10:21 |
6/5 |
8.00 |
1:04:16 |
3:50 |
7:39 |
0/4 |
8.50 |
1:08:03 |
3:48 |
7:35 |
7/1 |
9.00 |
1:11:56 |
3:53 |
7:45 |
6/0 |
9.50 |
1:15:40 |
3:44 |
7:28 |
2/12 |
10.00 |
1:19:41 |
4:01 |
8:01 |
3/3 |
10.50 |
1:23:50 |
4:10 |
8:20 |
6/0 |
11.00 |
1:27:45 |
3:54 |
7:48 |
16/0 |
11.50 |
1:31:39 |
3:55 |
7:49 |
5/8 |
12.00 |
1:35:26 |
3:47 |
7:34 |
0/12 |
12.50 |
1:39:49 |
4:23 |
8:45 |
19/0 |
13.00 |
1:43:42 |
3:53 |
7:46 |
8/1 |
13.50 |
1:47:34 |
3:52 |
7:44 |
5/2 |
14.00 |
1:51:24 |
3:50 |
7:41 |
0/11 |
14.50 |
1:55:17 |
3:53 |
7:46 |
0/24 |
15.00 |
1:58:57 |
3:40 |
7:20 |
5/2 |
15.50 |
2:02:51 |
3:54 |
7:48 |
3/4 |
16.00 |
2:06:51 |
4:00 |
8:00 |
5/5 |
16.50 |
2:15:27 |
8:35 |
17:11 |
5/5 |
17.00 |
2:19:18 |
3:52 |
7:43 |
4/5 |
17.50 |
2:23:23 |
4:05 |
8:09 |
2/3 |
18.00 |
2:27:10 |
3:47 |
7:34 |
1/2 |
18.02 |
2:27:19 |
9 |
8:56 |
0/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:30 |
6:30 |
64.88 |
5km |
21:36 |
6:57 |
68.22 |
5M |
35:46 |
7:09 |
66.78 |
10km |
45:02 |
7:15 |
66.23 |
10M |
1:14:35 |
7:28 |
65.82 |
Half |
1:39:18 |
7:35 |
64.56 |
20M |
2:35:30 |
7:47 |
64.94 |
Mara |
3:27:02 |
7:54 |
64.71 |
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