Thu 16th Apr 2015 at 5:00pm by bigfatjoe
Run > Steady-State
-
Time
16:49
-
Miles
1.86
-
Min/mi
9:02
-
Pacing
68%
-
WAVA
44.63
-
Cals
315
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Run up to Bex's office after work. Slow start but I got into a decent rhythm after a while.
Split Summary
===
1) 1km - 6:06(6:06/km) 95cal 2.73/3.45/hr
2) 1km - 5:39(5:39/km) 100cal 2.95/3.51/hr
3) 1km - 5:04(5:04/km) 120cal 1.45/3.92/hr
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.06 |
47 |
47 |
12:33 |
0.13 |
1:26 |
39 |
10:20 |
0.19 |
2:06 |
40 |
10:35 |
0.25 |
3:46 |
1:40 |
26:45 |
0.31 |
4:29 |
44 |
11:37 |
0.38 |
5:06 |
36 |
9:42 |
0.44 |
5:42 |
36 |
9:33 |
0.50 |
6:17 |
35 |
9:28 |
0.56 |
6:50 |
33 |
8:45 |
0.63 |
7:23 |
34 |
8:58 |
0.69 |
7:58 |
34 |
9:09 |
0.75 |
8:32 |
34 |
9:04 |
0.81 |
9:07 |
35 |
9:26 |
0.88 |
9:40 |
33 |
8:48 |
0.94 |
10:17 |
36 |
9:43 |
1.00 |
10:51 |
34 |
9:02 |
1.06 |
11:22 |
32 |
8:30 |
1.13 |
12:00 |
38 |
10:08 |
1.19 |
12:33 |
33 |
8:46 |
1.25 |
13:04 |
31 |
8:09 |
1.31 |
13:39 |
35 |
9:28 |
1.38 |
14:18 |
38 |
10:14 |
1.44 |
14:56 |
39 |
10:17 |
1.50 |
15:31 |
35 |
9:20 |
1.56 |
16:08 |
37 |
9:50 |
1.63 |
16:52 |
44 |
11:44 |
1.69 |
17:27 |
35 |
9:15 |
1.73 |
22:05 |
4:38 |
1:44:31 |
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 |
1:00:24 |
9:43 |
43.71 |
10M |
1:40:01 |
10:00 |
43.74 |
Half |
2:13:09 |
10:10 |
43.21 |
20M |
3:28:31 |
10:26 |
43.72 |
Mara |
4:37:37 |
10:36 |
43.79 |
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