Fri 3rd Apr 2015 at 7:00am by bigfatjoe

Run > Steady-State

  • Time
    1:03:16
  • Miles
    6.77
  • Min/mi
    9:21
  • Pacing
    90%
  • WAVA
    45.75
  • Cals
    1090
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Chilled out run with Si. We did a couple of 5.5km loops (although Garmin was short today).

Nothing special and we were both slower after a couple of days of hard stuff and jet lag for Si.

Split Summary
===
1) 1km - 6:23(6:23/km) 102cal 2.61/4.06/hr
2) 1km - 5:37(5:37/km) 102cal 2.96/5.09/hr
3) 1km - 5:49(5:49/km) 100cal 2.87/3.32/hr
4) 1km - 5:24(5:24/km) 93cal 2.87/3.29/hr
5) 1km - 5:38(5:38/km) 100cal 2.96/3.66/hr
6) 0.45km - 2:35(6:00/km) 43cal 2.76/3.31/hr
7) 1km - 6:06(6:06/km) 103cal 2.74/3.97/hr
8) 1km - 5:52(5:52/km) 104cal 2.84/4.12/hr
9) 1km - 6:05(6:05/km) 101cal 2.74/3.31/hr
10) 1km - 5:43(5:43/km) 100cal 2.91/3.88/hr
11) 1km - 5:40(5:40/km) 100cal 2.94/3.58/hr
12) 0.45km - 2:23(5:41/km) 42cal 2.91/3.34/hr
6:23 5:37 5:49 5:24 5:38 2:35 6:06 5:52 6:05 5:43 5:40 2:23

Pace

2% 2% 3% 23% 57% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi
0.25 2:33 2:33 10:12
0.50 5:07 2:34 10:14
0.75 7:39 2:32 10:09
1.00 9:55 2:16 9:05
1.25 12:15 2:20 9:20
1.50 14:35 2:20 9:19
1.75 16:55 2:21 9:22
2.00 19:16 2:21 9:23
2.25 21:36 2:20 9:19
2.50 23:53 2:17 9:09
2.75 26:17 2:24 9:35
3.00 28:28 2:12 8:46
3.25 30:52 2:24 9:34
3.50 33:08 2:16 9:03
3.75 35:31 2:23 9:34
4.00 38:12 2:40 10:42
4.25 40:27 2:15 9:02
4.50 42:52 2:25 9:41
4.75 45:19 2:27 9:48
5.00 47:44 2:25 9:38
5.25 50:09 2:25 9:41
5.50 52:31 2:22 9:28
5.75 54:52 2:21 9:22
6.00 57:08 2:16 9:03
6.25 59:30 2:22 9:28
6.50 1:01:44 2:14 8:57
6.69 1:03:26 1:42 8:47

Predictions

Dist Time Per Mile WAVA
1M 8:20 8:20 45.44
5km 27:43 8:55 46.37
5M 45:53 9:11 45.91
10km 57:46 9:18 45.70
10M 1:35:40 9:34 45.73
Half 2:07:22 9:43 45.17
20M 3:19:27 9:58 45.71
Mara 4:25:33 10:08 45.78
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