Sat 6th Jun 2015 at 6:00am by bigfatjoe
Run > Medium Long Run
-
Time
1:46:39
-
Miles
11.81
-
Min/mi
9:02
-
Pacing
11%
-
WAVA
48.87
-
Cals
1876
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Club run for the first time in ages. I took the map and led the fast midis and we did a decent pace throughout. There was a bit of bush in km10 and 11 but it was fun:-)
Split Summary
===
1) 1km - 5:16(5:16/km) 97cal 3.16/4.2/hr
2) 1km - 4:48(4:48/km) 103cal 3.48/5.75/hr
3) 1km - 6:22(6:22/km) 96cal 2.62/4.39/hr
4) 1km - 5:46(5:46/km) 108cal 2.89/4.4/hr
5) 1km - 5:51(5:51/km) 102cal 2.85/4.04/hr
6) 1km - 5:17(5:17/km) 102cal 3.15/3.68/hr
7) 1km - 4:46(4:46/km) 103cal 3.5/4.52/hr
8) 1km - 5:02(5:02/km) 103cal 3.31/4.3/hr
9) 1km - 4:59(4:59/km) 99cal 3.35/3.82/hr
10) 1km - 7:37(7:37/km) 97cal 2.19/4.52/hr
11) 1km - 6:18(6:18/km) 95cal 2.65/4.07/hr
12) 1km - 4:41(4:41/km) 103cal 3.55/4.44/hr
13) 1km - 5:05(5:05/km) 98cal 3.27/4.04/hr
14) 1km - 5:00(5:00/km) 101cal 3.34/3.89/hr
15) 1km - 7:30(7:30/km) 88cal 2.22/3.2/hr
16) 1km - 5:23(5:23/km) 91cal 3.1/4.4/hr
17) 1km - 7:31(7:31/km) 91cal 2.22/4.1/hr
18) 1km - 4:50(4:50/km) 98cal 3.44/4.45/hr
19) 1km - 4:34(4:34/km) 100cal 3.65/4.98/hr
20) 0.01km - 4(4:54/km) 1cal 3.41/3.73/hr
5:16 4:48 6:22 5:46 5:51 5:17 4:46 5:02 4:59 7:37 6:18 4:41 5:05 5:00 7:30 5:23 7:31 4:50 4:34 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.50 |
4:17 |
4:17 |
8:34 |
1.00 |
8:17 |
4:01 |
8:01 |
1.50 |
19:14 |
10:57 |
21:53 |
2.00 |
27:28 |
8:14 |
16:27 |
2.50 |
32:17 |
4:49 |
9:39 |
3.00 |
37:04 |
4:47 |
9:35 |
3.50 |
41:17 |
4:13 |
8:26 |
4.00 |
45:23 |
4:06 |
8:12 |
4.50 |
49:12 |
3:49 |
7:38 |
5.00 |
53:20 |
4:08 |
8:16 |
5.50 |
59:03 |
5:43 |
11:26 |
6.00 |
1:04:09 |
5:06 |
10:12 |
6.50 |
1:11:50 |
7:42 |
15:23 |
7.00 |
1:15:56 |
4:06 |
8:12 |
7.50 |
1:19:38 |
3:42 |
7:24 |
8.00 |
1:25:04 |
5:25 |
10:51 |
8.50 |
1:29:05 |
4:02 |
8:03 |
9.00 |
1:34:55 |
5:49 |
11:38 |
9.50 |
1:41:42 |
6:47 |
13:35 |
10.00 |
1:46:16 |
4:35 |
9:09 |
10.50 |
1:53:12 |
6:56 |
13:51 |
11.00 |
1:57:19 |
4:07 |
8:13 |
11.50 |
2:01:10 |
3:52 |
7:44 |
11.81 |
2:03:26 |
2:16 |
7:13 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
48.65 |
5km |
25:54 |
8:20 |
49.62 |
5M |
42:53 |
8:35 |
49.13 |
10km |
54:00 |
8:41 |
48.89 |
10M |
1:29:24 |
8:56 |
48.94 |
Half |
1:59:02 |
9:05 |
48.33 |
20M |
3:06:25 |
9:19 |
48.90 |
Mara |
4:08:11 |
9:28 |
48.98 |
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