Wed 18th Mar 2015 at 7:00am by bigfatjoe

Run > Steady-State

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Time
28:45
Miles
3.13
Min/mi
9:11
Pacing
95%
WAVA
44.98
Cals
505
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

A nice easy run after driving to work. I wanted to do a little 5km today and managed it once I had dropped Bex off at work and parked up at Qantas.

Took it as slow as I could and I managed to stay in Ironman marathon pace territory (hopefully).

Split Summary
===
1) 1km - 5:36(5:36/km) 101cal 2.97/3.95/hr
2) 1km - 5:46(5:46/km) 101cal 2.89/3.79/hr
3) 1km - 5:49(5:49/km) 100cal 2.86/3.21/hr
4) 1km - 5:53(5:53/km) 101cal 2.83/3.27/hr
5) 1km - 5:31(5:31/km) 100cal 3.02/3.46/hr
6) 0.03km - 9(5:59/km) 2cal 2.79/2.79/hr

5:36 5:46 5:49 5:53 5:31 9

Hedgie18
Good luck tomorrow Joe! I'm sure you are going to smash it! Enjoy

Pace

12%

82%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	1:05	1:05	8:39
0.25	2:14	1:09	9:13
0.38	3:24	1:10	9:23
0.50	4:30	1:06	8:46
0.63	5:39	1:08	9:08
0.75	6:49	1:11	9:25
0.88	7:54	1:05	8:42
1.00	9:04	1:10	9:17
1.13	10:15	1:11	9:26
1.25	11:26	1:12	9:34
1.38	12:37	1:10	9:23
1.50	13:46	1:09	9:11
1.63	14:55	1:09	9:10
1.75	16:06	1:12	9:34
1.88	17:17	1:11	9:30
2.00	18:26	1:09	9:10
2.13	19:38	1:12	9:37
2.25	20:51	1:13	9:41
2.38	22:04	1:13	9:46
2.50	23:12	1:08	9:05
2.63	24:19	1:07	8:57
2.75	25:26	1:07	8:56
2.88	26:34	1:07	8:58
3.00	27:40	1:06	8:51
3.12	28:51	1:11	9:45

Predictions

Dist	Time	Per Mile	WAVA
1M	8:35	8:35	44.11
5km	28:31	9:11	45.07
5M	47:14	9:27	44.60
10km	59:28	9:34	44.39
10M	1:38:29	9:51	44.42
Half	2:11:07	10:01	43.88
20M	3:25:20	10:16	44.40
Mara	4:33:23	10:26	44.46

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