Mon 16th Feb 2015 at 4:00am by bigfatjoe

Run > Recovery Run
  • Time
    1:28:03
  • Miles
    8.71
  • Min/mi
    10:07
  • Pacing
    68%
  • WAVA
    42.91
  • Cals
    1409
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

2 comments
This was a slow and early run. My bike is in for it's service, but me and Adam had a 6.30 swimming lesson in Manly... 14km away. So what to do? Get up at 4.45 and run there:-)

It was a very slow run. I was feeling it a lot from the last week of training, in particular yesterday's ride and so it was hard going.

The 10th km was directly uphill and that was a hard slog. Otherwise, it is pretty hilly all the way (there are hills everywhere in Sydney!), it will make the Ironman course (and Husky this weekend) seem very flat.

Split Summary
===
1) 1km - 6:23(6:23/km) 98cal 2.61/3.54/hr
2) 1km - 6:03(6:03/km) 105cal 2.76/4.23/hr
3) 1km - 6:11(6:11/km) 100cal 2.7/3.37/hr
4) 1km - 6:22(6:22/km) 103cal 2.62/3.61/hr
5) 1km - 6:20(6:20/km) 103cal 2.63/4.04/hr
6) 1km - 6:06(6:06/km) 103cal 2.73/3.8/hr
7) 1km - 6:09(6:09/km) 102cal 2.71/3.5/hr
8) 1km - 5:57(5:57/km) 102cal 2.8/3.42/hr
9) 1km - 6:02(6:02/km) 102cal 2.76/3.37/hr
10) 1km - 8:00(8:00/km) 91cal 2.09/2.72/hr
11) 1km - 6:26(6:26/km) 99cal 2.59/3.16/hr
12) 1km - 6:12(6:12/km) 102cal 2.69/3.32/hr
13) 1km - 6:13(6:13/km) 101cal 2.69/3.39/hr
14) 1km - 5:37(5:37/km) 98cal 2.97/3.61/hr
15) 0.01km - 2(4:52/km) 3.42/2.84/hr
6:23 6:03 6:11 6:22 6:20 6:06 6:09 5:57 6:02 8:00 6:26 6:12 6:13 5:37 2
timbo53
Sounds like your training on all fronts is more challenging than the course itself. Looking good.. 4.45am start!
bigfatjoe
Thanks Dad- hopefully the hard work will pay off come race day. This weekend will give me a good idea of where I am at anyway:-)

Pace

4% 4% 11% 44% 32% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi
0.25 2:28 2:28 9:53
0.50 4:58 2:30 9:59
0.75 7:43 2:45 11:00
1.00 10:12 2:29 9:57
1.25 12:31 2:18 9:14
1.50 15:03 2:33 10:11
1.75 17:32 2:29 9:56
2.00 19:59 2:26 9:46
2.25 22:38 2:39 10:37
2.50 25:12 2:34 10:15
2.75 27:45 2:33 10:12
3.00 30:11 2:26 9:43
3.25 32:45 2:35 10:19
3.50 35:10 2:25 9:39
3.75 37:36 2:26 9:43
4.00 40:15 2:39 10:36
4.25 42:38 2:23 9:32
4.50 45:01 2:23 9:31
4.75 47:30 2:29 9:55
5.00 49:47 2:17 9:09
5.25 52:12 2:25 9:41
5.50 54:39 2:27 9:49
5.75 57:14 2:34 10:18
6.00 1:01:46 4:32 18:10
6.25 1:06:48 5:02 20:09
6.50 1:09:33 2:45 11:00
6.75 1:11:58 2:25 9:40
7.00 1:14:26 2:27 9:48
7.25 1:16:58 2:32 10:09
7.50 1:19:29 2:31 10:03
7.75 1:22:11 2:42 10:48
8.00 1:24:35 2:24 9:37
8.25 1:26:42 2:07 8:27
8.50 1:29:41 2:59 11:56
8.70 1:31:34 1:53 9:18

Predictions

Dist Time Per Mile WAVA
1M 8:53 8:53 42.62
5km 29:31 9:30 43.54
5M 48:53 9:47 43.10
10km 1:01:33 9:54 42.89
10M 1:41:56 10:12 42.92
Half 2:15:43 10:22 42.39
20M 3:32:31 10:38 42.90
Mara 4:42:57 10:48 42.96
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