Mon 13th Apr 2015 at 7:00am by bigfatjoe
Run > Stair Running
-
Time
49:00
-
Miles
2.83
-
Min/mi
17:19
-
Pacing
87%
-
WAVA
23.83
-
Cals
316
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Stair running with Adam this morning. We tried to do an intervals session by going two stairs up at a run and then one stair down as a slow run recovery. It was really hard but good.
I managed to run the first 13 but was slowing all the time. Very happy with 4.5 minutes quicker than last Thursday.
Split Summary
===
1) 0.2km - 2:05(10:19/km) 15cal 1.62/2.66/hr
2) 0.21km - 2:19(11:14/km) 14cal 1.48/2.29/hr
3) 0.2km - 2:21(11:49/km) 14cal 1.41/2.2/hr
4) 0.2km - 2:20(11:46/km) 13cal 1.42/2.14/hr
5) 0.2km - 2:22(11:49/km) 14cal 1.41/2.31/hr
6) 0.21km - 2:25(11:18/km) 14cal 1.47/2.23/hr
7) 0.22km - 2:23(10:45/km) 15cal 1.55/3.03/hr
8) 0.23km - 2:22(10:22/km) 16cal 1.61/2.67/hr
9) 0.21km - 2:24(11:09/km) 15cal 1.5/2.5/hr
10) 0.23km - 2:22(10:28/km) 16cal 1.59/2.42/hr
11) 0.21km - 2:27(11:32/km) 15cal 1.45/2.18/hr
12) 0.21km - 2:29(11:48/km) 14cal 1.41/2.19/hr
13) 0.21km - 2:39(12:26/km) 15cal 1.34/2.33/hr
14) 0.21km - 2:41(12:36/km) 15cal 1.32/2.26/hr
15) 0.22km - 2:36(12:06/km) 15cal 1.38/3.43/hr
16) 0.22km - 2:38(12:06/km) 16cal 1.38/2.34/hr
17) 0.21km - 2:43(12:47/km) 14cal 1.31/2.33/hr
18) 0.22km - 2:34(11:25/km) 15cal 1.46/2.69/hr
19) 0.23km - 2:29(10:41/km) 17cal 1.56/2.68/hr
20) 0.25km - 2:21(9:31/km) 17cal 1.75/2.81/hr
2:05 2:19 2:21 2:20 2:22 2:25 2:23 2:22 2:24 2:22 2:27 2:29 2:39 2:41 2:36 2:38 2:43 2:34 2:29 2:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
2:02 |
2:02 |
16:15 |
0.25 |
4:20 |
2:18 |
18:21 |
0.38 |
6:38 |
2:19 |
18:29 |
0.50 |
9:03 |
2:25 |
19:23 |
0.63 |
11:28 |
2:25 |
19:17 |
0.75 |
13:41 |
2:13 |
17:44 |
0.88 |
15:54 |
2:13 |
17:42 |
1.00 |
17:58 |
2:04 |
16:32 |
1.13 |
20:12 |
2:14 |
17:51 |
1.25 |
22:19 |
2:07 |
16:55 |
1.38 |
24:24 |
2:06 |
16:48 |
1.50 |
26:54 |
2:29 |
19:55 |
1.63 |
29:27 |
2:33 |
20:25 |
1.75 |
31:56 |
2:29 |
19:48 |
1.88 |
34:25 |
2:29 |
19:51 |
2.00 |
36:40 |
2:16 |
18:07 |
2.13 |
39:09 |
2:28 |
19:47 |
2.25 |
41:43 |
2:35 |
20:38 |
2.38 |
44:04 |
2:20 |
18:44 |
2.50 |
46:16 |
2:12 |
17:38 |
2.63 |
48:22 |
2:06 |
16:49 |
2.68 |
49:00 |
38 |
12:00 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
16:16 |
16:16 |
23.28 |
5km |
54:06 |
17:25 |
23.75 |
5M |
1:29:35 |
17:55 |
23.52 |
10km |
1:52:47 |
18:09 |
23.41 |
10M |
3:06:46 |
18:41 |
23.42 |
Half |
4:08:40 |
18:59 |
23.13 |
20M |
6:29:24 |
19:28 |
23.41 |
Mara |
8:38:27 |
19:47 |
23.45 |
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