Sat 25th Apr 2015 at 6:00am by bigfatjoe
Run > Trail Run
-
Time
5:35:12
-
Miles
25.86
-
Min/mi
12:58
-
Pacing
54%
-
WAVA
35.76
-
Cals
3907
-
Asc(m)
42
-
Hillscore
129
-
Surface
Road
Notes & Comments
4 comments
Run with Adam up in the Blue Mountains. We did nearly 42km of the course - most of checkpoints 1-4. It was my first time on this part and it was good to get out there.
There were lots of hills and stairs plus there was a bit called Taros Ladders. That was crazy - it is about 50m straight down rocks with just some spikes in the rocks to hold as you go down - awesome, but scary!
We had fun and it was hard towards the end because of all the training - this makes it about 125km in the last 7 days, not a surprise we were tired!
Split Summary
===
1) 1km - 5:30(5:30/km) 99cal 3.03/4.95/hr
2) 1km - 6:56(6:56/km) 95cal 2.41/3.55/hr
3) 1km - 8:30(8:30/km) 84cal 1.96/3.21/hr
4) 1km - 6:00(6:00/km) 99cal 2.78/4.27/hr
5) 1km - 7:26(7:26/km) 97cal 2.24/3.36/hr
6) 1km - 6:55(6:55/km) 94cal 2.41/3.64/hr
7) 1km - 7:22(7:22/km) 92cal 2.26/3.47/hr
8) 1km - 6:30(6:30/km) 100cal 2.57/3.43/hr
9) 1km - 6:24(6:24/km) 99cal 2.61/3.25/hr
10) 1km - 6:23(6:23/km) 99cal 2.61/3.16/hr
11) 1km - 5:45(5:45/km) 100cal 2.9/3.5/hr
12) 1km - 6:23(6:23/km) 96cal 2.61/3.86/hr
13) 1km - 7:06(7:06/km) 102cal 2.35/3.6/hr
14) 1km - 16:31(16:31/km) 87cal 1.01/3.45/hr
15) 1km - 9:45(9:45/km) 87cal 1.71/3.22/hr
16) 1km - 9:09(9:09/km) 90cal 1.82/3.06/hr
17) 1km - 6:12(6:12/km) 102cal 2.69/3.08/hr
18) 1km - 8:58(8:58/km) 93cal 1.86/3.19/hr
19) 1km - 8:53(8:53/km) 84cal 1.88/3.15/hr
20) 1km - 6:35(6:35/km) 101cal 2.53/3.18/hr
21) 1km - 10:00(10:00/km) 76cal 1.67/2.96/hr
22) 1km - 6:22(6:22/km) 99cal 2.62/3.25/hr
23) 1km - 7:06(7:06/km) 98cal 2.35/3.5/hr
24) 1km - 7:04(7:04/km) 104cal 2.36/3.72/hr
25) 1km - 9:03(9:03/km) 88cal 1.84/3.35/hr
26) 1km - 11:53(11:53/km) 73cal 1.4/2.6/hr
27) 1km - 6:54(6:54/km) 100cal 2.42/2.98/hr
28) 1km - 5:50(5:50/km) 100cal 2.86/3.67/hr
29) 1km - 5:52(5:52/km) 102cal 2.84/3.64/hr
30) 1km - 6:08(6:08/km) 101cal 2.71/3.12/hr
31) 1km - 7:03(7:03/km) 97cal 2.36/3/hr
32) 1km - 7:26(7:26/km) 96cal 2.24/3.04/hr
33) 1km - 7:19(7:19/km) 100cal 2.28/4.1/hr
34) 1km - 7:09(7:09/km) 95cal 2.33/2.96/hr
35) 1km - 7:14(7:14/km) 99cal 2.31/3.21/hr
36) 1km - 8:54(8:54/km) 84cal 1.87/2.7/hr
37) 1km - 12:33(12:33/km) 73cal 1.33/2.47/hr
38) 1km - 14:29(14:29/km) 117cal 1.05/16.65/hr
39) 1km - 12:09(12:09/km) 68cal 1.32/2.18/hr
40) 1km - 11:07(11:07/km) 76cal 1.5/2.78/hr
41) 1km - 6:47(6:47/km) 100cal 2.46/3.02/hr
42) 0.61km - 3:37(5:58/km) 61cal 2.79/3.4/hr
5:30 6:56 8:30 6:00 7:26 6:55 7:22 6:30 6:24 6:23 5:45 6:23 7:06 16:31 9:45 9:09 6:12 8:58 8:53 6:35 10:00 6:22 7:06 7:04 9:03 11:53 6:54 5:50 5:52 6:08 7:03 7:26 7:19 7:09 7:14 8:54 12:33 14:29 12:09 11:07 6:47 3:37
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
9:02 |
9:02 |
9:02 |
31/90 |
| 2.00 |
22:05 |
13:03 |
13:03 |
93/37 |
| 3.00 |
33:18 |
11:13 |
11:13 |
37/7 |
| 4.00 |
44:53 |
11:36 |
11:36 |
163/187 |
| 5.00 |
55:27 |
10:34 |
10:34 |
43/22 |
| 6.00 |
1:05:45 |
10:18 |
10:18 |
20/9 |
| 7.00 |
1:15:06 |
9:21 |
9:21 |
16/82 |
| 8.00 |
1:25:08 |
10:03 |
10:03 |
8/133 |
| 9.00 |
1:48:45 |
23:36 |
23:36 |
45/75 |
| 10.00 |
2:03:05 |
14:20 |
14:20 |
3/139 |
| 11.00 |
2:14:39 |
11:34 |
11:34 |
25/68 |
| 12.00 |
2:28:35 |
13:56 |
13:56 |
59/12 |
| 13.00 |
2:42:40 |
14:05 |
14:05 |
67/22 |
| 14.00 |
2:53:11 |
10:32 |
10:32 |
5/145 |
| 15.00 |
3:04:36 |
11:25 |
11:25 |
54/13 |
| 16.00 |
3:22:09 |
17:33 |
17:33 |
122/0 |
| 17.00 |
3:33:45 |
11:36 |
11:36 |
12/54 |
| 18.00 |
3:43:03 |
9:18 |
9:18 |
3/80 |
| 19.00 |
3:53:29 |
10:27 |
10:27 |
4/52 |
| 20.00 |
4:05:11 |
11:41 |
11:41 |
19/2 |
| 21.00 |
4:17:03 |
11:52 |
11:52 |
22/3 |
| 22.00 |
4:29:20 |
12:17 |
12:17 |
74/0 |
| 23.00 |
4:47:14 |
17:54 |
17:54 |
224/14 |
| 24.00 |
5:10:24 |
23:10 |
23:10 |
75/25 |
| 25.00 |
5:27:25 |
17:00 |
17:00 |
70/16 |
| 25.77 |
5:35:12 |
7:47 |
10:06 |
0/40 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
443 12.5% |
21:18
|
|
217 7.0% |
14:46
|
|
200 3.8% |
10:02
|
|
96 5.2% |
12:14
|
|
82 14.2% |
13:53
|
|
69 6.0% |
13:43
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:05 |
8:24 |
34.47% |
More |
| 800m |
4:17 |
8:36 |
39.39% |
More |
| 1km |
5:25 |
8:44 |
40.64% |
More |
| Mile |
8:59 |
8:59 |
42.18% |
More |
| 5k |
30:56 |
9:58 |
41.53% |
More |
| 5 miles |
51:50 |
10:22 |
40.64% |
More |
| 10k |
1:05:00 |
10:28 |
40.62% |
More |
| 10 miles |
1:59:15 |
11:55 |
36.69% |
More |
| Half |
2:41:10 |
12:18 |
35.97% |
More |
| 20 miles |
4:05:11 |
12:16 |
37.18% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:40 |
10:40 |
35.50 |
| 5km |
35:28 |
11:25 |
36.23 |
| 5M |
58:44 |
11:45 |
35.87 |
| 10km |
1:13:56 |
11:54 |
35.71 |
| 10M |
2:02:26 |
12:15 |
35.73 |
| Half |
2:43:01 |
12:27 |
35.29 |
| 20M |
4:15:17 |
12:46 |
35.71 |
| Mara |
5:39:52 |
12:58 |
35.77 |
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Crazy distance, crazy terrain. And this is all training? Hate to think what the actual event will be like.
Are you actually crazy? You are running so much! Make sure you stay injury free!
Yeah the big race last Sunday and then this on Saturday does make your weekly mileage massive. Knocking out Marathons in training like it's nothing. Love it.
Cheers guys - don't worry about me Luke, this is the peak of training and I think for these endurance events it is all about a lot of time on feet - I am never running that fast throughout the training. Taper is starting now, so I will aim for about 75% this week, 50% next week and then very little in the week of the race.