Fri 6th Feb 2015 at 7:00pm by LouLou
Run > Easy
-
Time
51:28
-
Miles
6.54
-
Min/mi
7:52
-
Pacing
90%
-
WAVA
61.18
-
Cals
723
-
Asc(m)
42
-
Hillscore
6
-
Surface
Road
Notes & Comments
Missed hills so 10 miles down on the plan - L is clear we shouldn't chase missed sessions. So did an easy run to clear head on what is normally rest day
7:29 8:05 8:07 7:45 7:48 7:58 4:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:43 |
1:43 |
6:53 |
2/1 |
0.50 |
3:34 |
1:51 |
7:25 |
1/1 |
0.75 |
5:28 |
1:54 |
7:35 |
2/0 |
1.00 |
7:26 |
1:58 |
7:52 |
1/2 |
1.25 |
9:25 |
1:59 |
7:56 |
2/1 |
1.50 |
11:26 |
2:00 |
8:02 |
2/1 |
1.75 |
13:32 |
2:07 |
8:27 |
16/0 |
2.00 |
15:32 |
1:59 |
7:57 |
3/9 |
2.25 |
17:33 |
2:01 |
8:03 |
8/2 |
2.50 |
19:39 |
2:06 |
8:25 |
14/0 |
2.75 |
21:41 |
2:02 |
8:09 |
9/0 |
3.00 |
23:39 |
1:58 |
7:51 |
3/1 |
3.25 |
25:34 |
1:55 |
7:41 |
1/5 |
3.50 |
27:32 |
1:58 |
7:51 |
0/8 |
3.75 |
29:25 |
1:54 |
7:35 |
0/25 |
4.00 |
31:28 |
2:02 |
8:08 |
1/7 |
4.25 |
33:49 |
2:22 |
9:27 |
0/1 |
4.50 |
35:50 |
2:01 |
8:02 |
1/1 |
4.75 |
37:42 |
1:53 |
7:30 |
1/1 |
5.00 |
39:38 |
1:55 |
7:41 |
1/2 |
5.25 |
41:35 |
1:58 |
7:51 |
2/1 |
5.50 |
43:48 |
2:13 |
8:50 |
4/2 |
5.75 |
45:41 |
1:53 |
7:32 |
1/3 |
6.00 |
47:40 |
1:59 |
7:57 |
1/1 |
6.25 |
49:40 |
2:00 |
7:59 |
2/1 |
6.50 |
51:40 |
2:00 |
7:58 |
1/2 |
6.53 |
51:57 |
17 |
8:41 |
0/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
59.96 |
5km |
23:23 |
7:32 |
63.02 |
5M |
38:43 |
7:45 |
61.69 |
10km |
48:45 |
7:51 |
61.18 |
10M |
1:20:44 |
8:04 |
60.80 |
Half |
1:47:29 |
8:12 |
59.64 |
20M |
2:48:18 |
8:25 |
60.00 |
Mara |
3:44:05 |
8:33 |
59.78 |
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