Wed 15th Apr 2015 at 6:00pm by bigfatjoe

Run > Hill Work

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Time
1:31:58
Miles
7.33
Min/mi
12:33
Pacing
47%
WAVA
34.20
Cals
1062
Asc(m)
42
Surface
Road

Notes & Comments

Bush hills course with Adam. It was longer and different to last week - Adam needed to find some facilities so we missed a hill and went straight down to the park where the toilets are!

Then we got back to hills. We went round a load of hills and added in a couple to make up for the one we missed.

It was another good session until the thunderstorm as we were coming up the last hill and then the 2km home... that was wet!

Split Summary
===
1) 1km - 6:12(6:12/km) 99cal 2.69/3.64/hr
2) 1km - 6:20(6:20/km) 94cal 2.63/3.28/hr
3) 1km - 7:44(7:44/km) 87cal 2.16/3.24/hr
4) 1km - 8:31(8:31/km) 86cal 1.96/3.2/hr
5) 1km - 10:51(10:51/km) 78cal 1.54/3.02/hr
6) 1km - 9:13(9:13/km) 78cal 1.81/3.12/hr
7) 1km - 9:09(9:09/km) 86cal 1.82/3/hr
8) 1km - 7:22(7:22/km) 95cal 2.26/3.4/hr
9) 1km - 8:46(8:46/km) 92cal 1.9/2.94/hr
10) 1km - 7:10(7:10/km) 90cal 2.32/3.44/hr
11) 1km - 6:15(6:15/km) 97cal 2.67/3.78/hr
12) 0.79km - 4:25(5:35/km) 80cal 2.99/3.8/hr

6:12 6:20 7:44 8:31 10:51 9:13 9:09 7:22 8:46 7:10 6:15 4:25

Pace

38%

11%

19%

16%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.25	2:07	2:07	8:30
0.50	4:38	2:31	10:04
0.75	7:37	2:59	11:56
1.00	11:58	4:20	17:22
1.25	14:39	2:41	10:44
1.50	18:42	4:03	16:11
1.75	21:12	2:30	10:01
2.00	27:00	5:48	23:13
2.25	30:04	3:04	12:15
2.50	34:24	4:20	17:22
2.75	39:02	4:38	18:32
3.00	43:05	4:02	16:08
3.25	46:51	3:46	15:05
3.50	51:19	4:29	17:54
3.75	54:31	3:12	12:47
4.00	58:59	4:28	17:50
4.25	1:02:09	3:10	12:41
4.50	1:05:04	2:55	11:42
4.75	1:07:32	2:28	9:51
5.00	1:11:06	3:34	14:15
5.25	1:13:36	2:30	10:01
5.50	1:17:08	3:32	14:08
5.75	1:22:09	5:01	20:05
6.00	1:25:35	3:26	13:44
6.25	1:28:12	2:37	10:26
6.50	1:30:30	2:19	9:14
6.75	1:33:20	2:49	11:16
7.00	1:35:33	2:14	8:54
7.25	1:37:43	2:10	8:41
7.33	1:38:29	46	9:52

Predictions

Dist	Time	Per Mile	WAVA
1M	11:08	11:08	34.01
5km	37:01	11:55	34.72
5M	1:01:19	12:16	34.36
10km	1:17:12	12:25	34.20
10M	2:07:50	12:47	34.22
Half	2:50:11	12:59	33.80
20M	4:26:31	13:20	34.20
Mara	5:54:50	13:33	34.26

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