Thu 2nd Apr 2015 at 8:00am by bigfatjoe
Run > Recovery Run
-
Time
38:02
-
Miles
3.45
-
Min/mi
11:01
-
WAVA
37.69
-
Cals
519
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Run home with Si. We went via the bridge with Adam and Si got to be a tourist by the bridge with a view of the Opera House and then we headed up the highway and home.
Split Summary
===
1) 1km - 7:50(7:50/km) 87cal 2.13/4/hr
2) 1km - 7:32(7:32/km) 69cal 2.21/8.05/hr
3) 1km - 7:32(7:32/km) 98cal 2.21/3.46/hr
4) 1km - 6:08(6:08/km) 104cal 2.72/4.03/hr
5) 1km - 6:04(6:04/km) 104cal 2.75/3.86/hr
6) 0.55km - 2:57(5:21/km) 57cal 3.12/3.72/hr
7:50 7:32 7:32 6:08 6:04 2:57
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:14 |
10:14 |
37.00 |
5km |
34:02 |
10:57 |
37.76 |
5M |
56:22 |
11:16 |
37.37 |
10km |
1:10:58 |
11:25 |
37.20 |
10M |
1:57:31 |
11:45 |
37.23 |
Half |
2:36:27 |
11:57 |
36.77 |
20M |
4:05:00 |
12:15 |
37.21 |
Mara |
5:26:12 |
12:27 |
37.26 |
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