Sat 7th Feb 2015 at 5:00pm by bigfatjoe

Run > Steady-State

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Time
40:06
Miles
3.98
Min/mi
10:05
Pacing
92%
WAVA
41.44
Cals
640
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

Second run of the day - and this was barefoot on the beach post the afternoon thunderstorm.

A great run and it was a laugh to give Bex a wave every time I ran past (the beach is 2km in length) but it was hard going on the dry or wet sand - not much hard sand!

Split Summary
===
1) 1km - 6:02(6:02/km) 101cal 2.76/3.84/hr
2) 1km - 6:29(6:29/km) 102cal 2.57/3.06/hr
3) 1km - 6:19(6:19/km) 101cal 2.64/3.2/hr
4) 0.5km - 3:24(6:52/km) 51cal 2.43/2.73/hr
5) 0.5km - 3:24(6:46/km) 51cal 2.47/2.73/hr
6) 0.92km - 5:44(6:13/km) 93cal 2.68/3.17/hr
7) 0.92km - 5:29(5:59/km) 92cal 2.79/3.18/hr
8) 0.56km - 3:15(5:48/km) 42cal 2.5/2.82/hr

6:02 6:29 6:19 3:24 3:24 5:44 5:29 29 2:46

timbo53
Sounds like running in the sand ups the value of the training session!

Pace

30%

40%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	1:06	1:06	8:51
0.25	2:25	1:18	10:28
0.38	3:34	1:10	9:16
0.50	4:48	1:13	9:47
0.63	6:05	1:17	10:19
0.75	7:29	1:24	11:12
0.88	8:47	1:18	10:25
1.00	10:06	1:19	10:35
1.13	11:18	1:12	9:34
1.25	12:36	1:17	10:18
1.38	13:53	1:17	10:18
1.50	15:01	1:08	9:03
1.63	16:16	1:16	10:05
1.75	17:30	1:14	9:50
1.88	18:57	1:27	11:33
2.00	20:19	1:22	10:56
2.13	21:40	1:21	10:50
2.25	23:04	1:24	11:10
2.38	24:26	1:22	10:58
2.50	25:48	1:22	10:59
2.63	27:08	1:20	10:37
2.75	28:23	1:15	10:04
2.88	29:33	1:10	9:17
3.00	30:46	1:13	9:47
3.13	31:59	1:12	9:38
3.25	33:12	1:13	9:47
3.38	34:23	1:11	9:25
3.50	35:36	1:13	9:46
3.63	36:49	1:13	9:42
3.75	38:09	1:21	10:46
3.88	39:29	1:20	10:39
3.93	40:06	37	11:00

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	40.86
5km	30:50	9:55	41.68
5M	51:04	10:13	41.25
10km	1:04:18	10:21	41.06
10M	1:46:29	10:39	41.09
Half	2:21:46	10:49	40.58
20M	3:42:00	11:06	41.06
Mara	4:55:34	11:17	41.13

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