Wed 29th Apr 2015 at 5:00pm by bigfatjoe

Run > Hill Work

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Time
1:34:25
Miles
9.34
Min/mi
10:07
Pacing
42%
WAVA
43.09
Cals
1471
Asc(m)
42
Surface
Road

Notes & Comments

Hill run with Adam. We missed out a couple of the hills so that we could try for like 75% of the full run. It was all good and fun in the rain!

Happy enough with the pace and just chilling now before race day in 2.5 weeks! Exciting!!!

Split Summary
===
1) 1km - 6:14(6:14/km) 109cal 2.68/6.03/hr
2) 1km - 6:17(6:17/km) 103cal 2.65/4.61/hr
3) 1km - 5:35(5:35/km) 100cal 2.98/4.17/hr
4) 1km - 5:33(5:33/km) 93cal 2.79/4.49/hr
5) 1km - 6:02(6:02/km) 98cal 2.65/3.61/hr
6) 1km - 6:58(6:58/km) 90cal 2.39/3.2/hr
7) 1km - 7:06(7:06/km) 93cal 2.35/3.33/hr
8) 1km - 7:42(7:42/km) 88cal 2.16/3.54/hr
9) 1km - 7:03(7:03/km) 99cal 2.36/3.63/hr
10) 1km - 6:59(6:59/km) 96cal 2.39/3.51/hr
11) 1km - 5:44(5:44/km) 101cal 2.9/4.18/hr
12) 1km - 6:13(6:13/km) 101cal 2.68/3.35/hr
13) 1km - 6:07(6:07/km) 99cal 2.73/3.66/hr
14) 1km - 5:19(5:19/km) 97cal 3.14/10.66/hr
15) 1km - 5:19(5:19/km) 101cal 3.13/3.77/hr
16) 0.03km - 12(5:58/km) 3cal 2.79/2.74/hr

6:14 6:17 5:35 5:33 6:02 6:58 7:06 7:42 7:03 6:59 5:44 6:13 6:07 5:19 5:19 12

Pace

15%

24%

32%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.25	2:49	2:49	11:14
0.50	5:06	2:17	9:08
0.75	7:31	2:25	9:42
1.00	10:09	2:38	10:33
1.25	12:34	2:25	9:41
1.50	14:46	2:12	8:47
1.75	16:53	2:06	8:26
2.00	20:44	3:52	15:27
2.25	23:08	2:23	9:34
2.50	25:32	2:24	9:37
2.75	27:57	2:25	9:39
3.00	30:35	2:39	10:34
3.25	33:17	2:42	10:46
3.50	35:57	2:40	10:39
3.75	39:03	3:07	12:27
4.00	42:21	3:17	13:10
4.25	44:46	2:25	9:41
4.50	48:03	3:17	13:09
4.75	50:56	2:53	11:30
5.00	53:52	2:56	11:45
5.25	56:16	2:23	9:33
5.50	59:37	3:22	13:26
5.75	1:02:20	2:42	10:50
6.00	1:05:29	3:09	12:37
6.25	1:08:09	2:40	10:40
6.50	1:10:26	2:17	9:06
6.75	1:12:38	2:12	8:49
7.00	1:15:05	2:27	9:47
7.25	1:17:38	2:34	10:15
7.50	1:20:09	2:31	10:04
7.75	1:22:41	2:31	10:04
8.00	1:25:26	2:45	11:01
8.25	1:27:56	2:30	10:00
8.50	1:34:19	6:23	25:31
8.75	1:36:32	2:13	8:53
9.00	1:38:43	2:11	8:45
9.25	1:40:52	2:09	8:37
9.27	1:41:05	13	10:03

Predictions

Dist	Time	Per Mile	WAVA
1M	8:50	8:50	42.86
5km	29:24	9:28	43.71
5M	48:41	9:44	43.27
10km	1:01:18	9:52	43.07
10M	1:41:30	10:09	43.10
Half	2:15:08	10:19	42.57
20M	3:31:38	10:35	43.08
Mara	4:41:46	10:45	43.14

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