Wed 15th Apr 2015 at 5:00pm by bigfatjoe

Run > Steady-State

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Time
41:47
Miles
4.39
Min/mi
9:31
Pacing
52%
WAVA
44.04
Cals
712
Asc(m)
42
Surface
Road

Notes & Comments

Run from Adam's office to the start of the bush hills course. Pretty steady even up the Pac Highway, but legs are heavy at the moment (which is the point of all this training!)

Split Summary
===
1) 1km - 5:15(5:15/km) 103cal 3.17/4.87/hr
2) 1km - 6:00(6:00/km) 101cal 2.77/5.32/hr
3) 1km - 5:35(5:35/km) 100cal 2.99/4.2/hr
4) 1km - 5:50(5:50/km) 100cal 2.86/13.54/hr
5) 1km - 6:40(6:40/km) 104cal 2.5/4.41/hr
6) 1km - 5:55(5:55/km) 97cal 2.81/3.86/hr
7) 1km - 6:08(6:08/km) 100cal 2.72/4.55/hr
8) 0.06km - 24(6:10/km) 7cal 2.7/3.3/hr

5:15 6:00 5:35 5:50 6:40 5:55 6:08 24

Pace

11%

24%

31%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	1:06	1:06	8:48
0.25	1:57	51	6:48
0.38	3:06	1:09	9:15
0.50	4:10	1:03	8:27
0.63	5:15	1:06	8:46
0.75	6:07	52	6:53
0.88	7:14	1:07	8:55
1.00	8:41	1:27	11:39
1.13	10:07	1:26	11:26
1.25	11:19	1:12	9:40
1.38	12:34	1:15	9:56
1.50	13:43	1:09	9:15
1.63	14:51	1:08	9:03
1.75	15:52	1:01	8:09
1.88	16:57	1:04	8:36
2.00	18:11	1:14	9:53
2.13	19:17	1:06	8:50
2.25	20:23	1:06	8:45
2.38	21:31	1:08	9:05
2.50	22:57	1:26	11:28
2.63	24:33	1:37	12:53
2.75	25:56	1:23	11:03
2.88	27:04	1:08	9:01
3.00	28:15	1:11	9:30
3.13	29:29	1:13	9:47
3.25	32:38	3:10	25:20
3.38	33:51	1:13	9:44
3.50	34:54	1:03	8:22
3.63	37:37	2:43	21:42
3.75	38:51	1:14	9:49
3.88	39:56	1:05	8:42
4.00	41:06	1:10	9:22
4.13	42:21	1:15	9:57
4.25	43:49	1:28	11:46
4.38	45:01	1:12	9:38
4.39	45:09	8	9:27

Predictions

Dist	Time	Per Mile	WAVA
1M	8:43	8:43	43.44
5km	28:58	9:19	44.37
5M	47:58	9:36	43.92
10km	1:00:23	9:43	43.72
10M	1:40:00	10:00	43.75
Half	2:13:08	10:10	43.21
20M	3:28:29	10:25	43.73
Mara	4:37:35	10:36	43.79

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