Thu 14th May 2015 at 6:00am by bigfatjoe
Run > Steady-State
-
Time
28:16
-
Miles
3.45
-
Min/mi
8:12
-
Pacing
92%
-
WAVA
50.81
-
Cals
556
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
Another short run just to keep the legs ticking over. It was nice to be able to run at a reasonable (albeit relaxed) pace for once - maybe once September is done I will contemplate some shorter stuff...
Split Summary
===
1) 1km - 5:10(5:10/km) 97cal 3.23/4.27/hr
2) 1km - 5:12(5:12/km) 101cal 3.21/5.31/hr
3) 1km - 5:07(5:07/km) 101cal 3.26/3.88/hr
4) 1km - 4:55(4:55/km) 100cal 3.39/5.05/hr
5) 1km - 5:06(5:06/km) 102cal 3.27/5.02/hr
6) 0.56km - 2:46(4:55/km) 55cal 3.39/3.9/hr
5:10 5:12 5:07 4:55 5:06 2:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
55 |
55 |
7:22 |
0.25 |
2:01 |
1:06 |
8:45 |
0.38 |
3:05 |
1:04 |
8:32 |
0.50 |
4:08 |
1:03 |
8:28 |
0.63 |
5:13 |
1:04 |
8:36 |
0.75 |
6:22 |
1:09 |
9:09 |
0.88 |
7:15 |
53 |
7:07 |
1.00 |
8:14 |
59 |
7:55 |
1.13 |
9:22 |
1:07 |
9:00 |
1.25 |
10:26 |
1:04 |
8:35 |
1.38 |
11:29 |
1:03 |
8:20 |
1.50 |
12:31 |
1:02 |
8:18 |
1.63 |
13:30 |
59 |
7:55 |
1.75 |
14:32 |
1:02 |
8:17 |
1.88 |
15:35 |
1:03 |
8:25 |
2.00 |
16:35 |
59 |
7:54 |
2.13 |
17:34 |
59 |
7:53 |
2.25 |
18:36 |
1:02 |
8:14 |
2.38 |
19:38 |
1:02 |
8:17 |
2.50 |
20:32 |
54 |
7:12 |
2.63 |
21:33 |
1:01 |
8:08 |
2.75 |
22:36 |
1:03 |
8:23 |
2.88 |
23:43 |
1:07 |
8:56 |
3.00 |
24:44 |
1:01 |
8:09 |
3.13 |
25:41 |
57 |
7:34 |
3.25 |
26:44 |
1:04 |
8:29 |
3.38 |
27:41 |
57 |
7:35 |
3.46 |
28:26 |
45 |
9:11 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
49.82 |
5km |
25:18 |
8:09 |
50.80 |
5M |
41:53 |
8:23 |
50.30 |
10km |
52:44 |
8:29 |
50.06 |
10M |
1:27:20 |
8:44 |
50.10 |
Half |
1:56:17 |
8:53 |
49.47 |
20M |
3:02:05 |
9:06 |
50.07 |
Mara |
4:02:26 |
9:15 |
50.14 |
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Good luck for the big one Saturday Joe. Have fun and hope you and Adam nail it.