Sat 11th Apr 2015 at 6:00am by bigfatjoe
Run > Trail Run
-
Time
6:17:06
-
Miles
26.13
-
Min/mi
14:26
-
Pacing
22%
-
WAVA
32.15
-
Cals
3659
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 comments
Trail run in the mountains with Adam. We started at the start of TNF100 and then ran basically checkpoint 4 to checkpoint 5 and then back to the finish (which is also the start!)
There were a couple of bits that we can't go on because they are on private property and so that makes it a couple of km short of the actual race day distance (last 44km).
The pace was good and there was nearly 2000m of ascent (and descent). It was really fun. There was a bit of rain in the first hour or so, but then it cleared up and it was decent enough weather.
There were thousands of stairs and hill after hill, but it was really nice to be back on the trails:-)
Split Summary
===
1) 1km - 5:34(5:34/km) 99cal 3/3.97/hr
2) 1km - 7:55(7:55/km) 90cal 2.11/3.33/hr
3) 1km - 7:42(7:42/km) 94cal 2.17/3.27/hr
4) 1km - 8:51(8:51/km) 86cal 1.89/2.77/hr
5) 1km - 9:40(9:40/km) 87cal 1.73/3.22/hr
6) 2km - 27:30(13:45/km) 148cal 0.61/8.09/hr
7) 1km - 10:44(10:44/km) 78cal 1.55/3.38/hr
8) 1km - 10:21(10:21/km) 79cal 1.61/3.04/hr
9) 1km - 12:04(12:04/km) 70cal 1.38/2.43/hr
10) 1km - 6:56(6:56/km) 96cal 2.4/3.2/hr
11) 1km - 6:13(6:13/km) 102cal 2.68/4/hr
12) 1km - 9:06(9:06/km) 84cal 1.83/3.25/hr
13) 1km - 14:25(14:25/km) 75cal 1.16/2.47/hr
14) 1km - 8:35(8:35/km) 86cal 1.94/2.85/hr
15) 1km - 9:09(9:09/km) 83cal 1.82/3.94/hr
16) 1km - 11:08(11:08/km) 76cal 1.5/3.08/hr
17) 1km - 6:57(6:57/km) 105cal 2.4/4.11/hr
18) 1km - 6:25(6:25/km) 102cal 2.6/3.29/hr
19) 1km - 6:29(6:29/km) 101cal 2.57/3.01/hr
20) 1km - 6:35(6:35/km) 97cal 2.53/3.4/hr
21) 1km - 5:57(5:57/km) 102cal 2.8/3.56/hr
22) 1km - 6:15(6:15/km) 100cal 2.67/3.14/hr
23) 1km - 5:44(5:44/km) 100cal 2.91/3.46/hr
24) 1km - 6:23(6:23/km) 101cal 2.61/3.56/hr
25) 1km - 6:00(6:00/km) 100cal 2.78/3.71/hr
26) 1km - 5:39(5:39/km) 100cal 2.95/3.52/hr
27) 1km - 5:59(5:59/km) 101cal 2.78/3.37/hr
28) 1km - 8:06(8:06/km) 89cal 2.06/3.31/hr
29) 1km - 9:19(9:19/km) 81cal 1.79/3.07/hr
30) 1km - 10:08(10:08/km) 82cal 1.65/4.07/hr
31) 1km - 7:19(7:19/km) 95cal 2.28/3.18/hr
32) 1km - 10:18(10:18/km) 86cal 1.62/3.18/hr
33) 1km - 10:05(10:05/km) 83cal 1.65/3.58/hr
34) 1km - 12:29(12:29/km) 73cal 1.34/2.8/hr
35) 1km - 8:06(8:06/km) 87cal 2.06/3.17/hr
36) 1km - 9:34(9:34/km) 85cal 1.74/3.04/hr
37) 1km - 10:06(10:06/km) 82cal 1.65/3.1/hr
38) 1km - 11:35(11:35/km) 82cal 1.44/3.13/hr
39) 1km - 8:50(8:50/km) 85cal 1.89/3.17/hr
40) 1km - 10:57(10:57/km) 89cal 1.52/4.3/hr
41) 1km - 15:26(15:26/km) 92cal 1.08/3.86/hr
42) 0.06km - 36(9:27/km) 4cal 1.76/2.13/hr
5:34 7:55 7:42 8:51 9:40 27:30 10:44 10:21 12:04 6:56 6:13 9:06 14:25 8:35 9:09 11:08 6:57 6:25 6:29 6:35 5:57 6:15 5:44 6:23 6:00 5:39 5:59 8:06 9:19 10:08 7:19 10:18 10:05 12:29 8:06 9:34 10:06 11:35 8:50 10:57 15:26 36
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
| 1.00 |
9:51 |
9:51 |
9:51 |
| 2.00 |
26:16 |
16:25 |
16:25 |
| 3.00 |
40:21 |
14:04 |
14:04 |
| 4.00 |
1:14:24 |
34:03 |
34:03 |
| 5.00 |
1:34:59 |
20:35 |
20:35 |
| 6.00 |
1:51:01 |
16:02 |
16:02 |
| 7.00 |
2:01:56 |
10:54 |
10:54 |
| 8.00 |
2:21:07 |
19:12 |
19:12 |
| 9.00 |
2:35:41 |
14:34 |
14:34 |
| 10.00 |
2:53:54 |
18:13 |
18:13 |
| 11.00 |
3:04:36 |
10:42 |
10:42 |
| 12.00 |
3:14:41 |
10:05 |
10:05 |
| 13.00 |
3:24:52 |
10:11 |
10:11 |
| 14.00 |
3:34:42 |
9:50 |
9:50 |
| 15.00 |
3:44:41 |
9:59 |
9:59 |
| 16.00 |
3:53:58 |
9:18 |
9:18 |
| 17.00 |
4:03:29 |
9:30 |
9:30 |
| 18.00 |
4:18:36 |
15:07 |
15:07 |
| 19.00 |
4:33:30 |
14:54 |
14:54 |
| 20.00 |
4:49:04 |
15:34 |
15:34 |
| 21.00 |
5:06:47 |
17:43 |
17:43 |
| 22.00 |
5:19:49 |
13:02 |
13:02 |
| 23.00 |
5:37:03 |
17:13 |
17:13 |
| 24.00 |
5:54:04 |
17:01 |
17:01 |
| 25.00 |
6:11:43 |
17:40 |
17:40 |
| 25.52 |
6:24:17 |
12:34 |
24:21 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:06 |
8:26 |
34.33% |
More |
| 800m |
4:19 |
8:41 |
39.06% |
More |
| 1km |
5:31 |
8:53 |
39.93% |
More |
| Mile |
9:14 |
9:14 |
41.02% |
More |
| 5k |
29:41 |
9:33 |
43.31% |
More |
| 5 miles |
48:43 |
9:45 |
43.24% |
More |
| 10k |
1:00:56 |
9:48 |
43.32% |
More |
| 10 miles |
1:52:59 |
11:18 |
38.72% |
More |
| Half |
2:43:22 |
12:28 |
35.49% |
More |
| 20 miles |
4:36:09 |
13:48 |
33.01% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:52 |
11:52 |
31.91 |
| 5km |
39:28 |
12:42 |
32.56 |
| 5M |
1:05:21 |
13:04 |
32.24 |
| 10km |
1:22:16 |
13:14 |
32.09 |
| 10M |
2:16:14 |
13:37 |
32.11 |
| Half |
3:01:23 |
13:51 |
31.72 |
| 20M |
4:44:02 |
14:12 |
32.10 |
| Mara |
6:18:10 |
14:26 |
32.14 |
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Monster sessions Joe! Rather you than me though! 6 hours exercise sessions is not my idea of fun!
Cheers Luke. I'm not sure what it is - I was trying to explain it to Si and Lauren, but the trails just give me a lot of freedom. It feels so different out there in the bush. Plus I can get better than people who would traditionally be better runners than me because I train properly!