Thu 2nd Apr 2015 at 7:00am by bigfatjoe

Run > Stair Running

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Time
54:59
Miles
2.58
Min/mi
21:19
Pacing
87%
WAVA
19.29
Cals
290
Asc(m)
42
Surface
Road

Notes & Comments

Stair run with Si and Adam. Could really feel it after last night's hills. Si managed 10 sets and then decided enough was enough. Me and Adam pushed through to 20, but it was harder and slower than Monday morning - to be expected.

Split Summary
===
1) 0.21km - 2:28(11:32/km) 14cal 1.45/2.67/hr
2) 0.21km - 2:38(12:17/km) 15cal 1.36/2.51/hr
3) 0.22km - 2:41(12:04/km) 15cal 1.38/2.53/hr
4) 0.21km - 2:47(13:10/km) 15cal 1.27/2.38/hr
5) 0.2km - 2:39(13:33/km) 14cal 1.23/2.54/hr
6) 0.21km - 2:38(12:44/km) 14cal 1.31/2.42/hr
7) 0.22km - 2:44(12:30/km) 14cal 1.33/3.03/hr
8) 0.21km - 2:48(13:10/km) 15cal 1.27/2.46/hr
9) 0.22km - 2:47(12:58/km) 14cal 1.29/2.74/hr
10) 0.2km - 2:52(14:39/km) 15cal 1.14/2.34/hr
11) 0.19km - 2:47(14:41/km) 13cal 1.14/2.28/hr
12) 0.21km - 2:45(13:27/km) 14cal 1.24/2.79/hr
13) 0.19km - 2:54(15:42/km) 15cal 1.06/2.47/hr
14) 0.2km - 2:49(13:42/km) 15cal 1.22/2.71/hr
15) 0.22km - 2:48(12:44/km) 15cal 1.31/2.44/hr
16) 0.21km - 2:48(13:27/km) 15cal 1.24/3.05/hr
17) 0.22km - 2:46(12:34/km) 15cal 1.33/2.24/hr
18) 0.21km - 2:51(13:20/km) 14cal 1.25/2.32/hr
19) 0.19km - 2:48(14:40/km) 15cal 1.14/2.26/hr
20) 0.21km - 2:40(12:43/km) 14cal 1.31/2.32/hr
21) 0km - 1(8:26/km) 1.98/1.9/hr

2:28 2:38 2:41 2:47 2:39 2:38 2:44 2:48 2:47 2:52 2:47 2:45 2:54 2:49 2:48 2:48 2:46 2:51 2:48 2:40 1

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	2:20	2:20	18:42
0.25	4:55	2:34	20:36
0.38	7:22	2:27	19:36
0.50	10:00	2:38	21:07
0.63	12:43	2:43	21:41
0.75	15:16	2:34	20:29
0.88	17:55	2:39	21:13
1.00	20:25	2:29	19:54
1.13	23:09	2:44	21:53
1.25	25:48	2:40	21:18
1.38	28:49	3:00	24:01
1.50	31:37	2:48	22:23
1.63	34:40	3:04	24:32
1.75	37:31	2:51	22:47
1.88	40:08	2:36	20:49
2.00	42:37	2:29	19:53
2.13	45:14	2:37	20:58
2.25	47:50	2:36	20:51
2.38	50:36	2:46	22:05
2.50	53:29	2:53	23:06
2.58	55:00	1:31	18:24

Predictions

Dist	Time	Per Mile	WAVA
1M	20:08	20:08	18.81
5km	1:06:57	21:33	19.20
5M	1:50:52	22:10	19.00
10km	2:19:36	22:28	18.91
10M	3:51:10	23:07	18.93
Half	5:07:46	23:30	18.69
20M	8:01:57	24:06	18.92
Mara	10:41:40	24:29	18.94

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