Sun 24th May 2015 at 10:00am by bigfatjoe

Run > Steady-State

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Time
1:21:58
Miles
10.18
Min/mi
8:03
Pacing
82%
WAVA
54.38
Cals
1655
Asc(m)
42
Surface
Road

Notes & Comments

Back in the game. I felt terrible this morning, so I tried to push myself in my delicate state. Having run the 100km last Saturday and being disappointed with the result, I went hard. Also, I had an 8 hour drinking session yesterday so I decided I needed to sweat it out:-)

Turns out I cans till run 5 min/km for 16k with a hangover. Very pleasing result. Looking forward to building up again to the next goal... I just need to discuss the next goal with Luke as it occurs while he and Amber are in Australia...

Split Summary
===
1) 5.46km - 27:48(5:06/km) 550cal 3.27/5.43/hr
2) 5.46km - 27:33(5:03/km) 549cal 3.3/4.36/hr
3) 5.47km - 26:37(4:52/km) 556cal 3.42/4.8/hr

27:48 27:33 26:37

Pace

10%

87%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	4:00	4:00	7:59
1.00	8:14	4:14	8:28
1.50	12:19	4:05	8:11
2.00	16:32	4:13	8:26
2.50	21:02	4:30	9:00
3.00	25:04	4:02	8:04
3.50	29:02	3:58	7:55
4.00	33:21	4:19	8:38
4.50	37:19	3:58	7:56
5.00	41:23	4:04	8:09
5.50	45:30	4:07	8:14
6.00	50:31	5:01	10:03
6.50	54:35	4:04	8:07
7.00	58:33	3:58	7:55
7.50	1:02:40	4:07	8:14
8.00	1:06:41	4:01	8:02
8.50	1:10:48	4:07	8:13
9.00	1:14:45	3:58	7:55
9.50	1:18:26	3:41	7:22
10.00	1:22:08	3:42	7:24
10.18	1:23:24	1:16	7:01

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	54.09
5km	23:18	7:30	55.16
5M	38:35	7:43	54.60
10km	48:34	7:49	54.36
10M	1:20:26	8:03	54.39
Half	1:47:05	8:10	53.72
20M	2:47:42	8:23	54.36
Mara	3:43:16	8:31	54.45

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