Sun 21st Jun 2015 at 7:00am by bigfatjoe

Run > Steady-State

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Time
41:30
Miles
4.40
Min/mi
9:26
Pacing
71%
WAVA
44.48
Cals
691
Asc(m)
42
Surface
Road

Notes & Comments

A good run with Nic - fast to start and then we got in the bush. The last 1km was road but hilly so tried to push ourselves.

It was good to get out again, but when the rain started we headed straight for home and the warmth of our houses (next door to each other!!!)

Split Summary
===
1) 1km - 4:47(4:47/km) 99cal 12.54/16.55kmph
2) 1km - 6:10(6:10/km) 94cal 9.73/15.84kmph
3) 1km - 5:04(5:04/km) 100cal 11.86/14.16kmph
4) 1km - 8:41(8:41/km) 89cal 6.91/14.1kmph
5) 1km - 5:44(5:44/km) 100cal 10.46/13.82kmph
6) 1km - 5:27(5:27/km) 101cal 11.01/14.75kmph
7) 1km - 5:12(5:12/km) 100cal 11.55/14.29kmph
8) 0.08km - 25(5:05/km) 8cal 11.79/13.5kmph

4:47 6:10 5:04 8:41 5:44 5:27 5:12 25

Pace

13%

16%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	56	56	7:31
0.25	1:53	57	7:36
0.38	2:48	55	7:18
0.50	3:53	1:05	8:42
0.63	4:49	56	7:25
0.75	5:46	57	7:38
0.88	6:44	57	7:40
1.00	7:46	1:02	8:17
1.13	9:26	1:40	13:23
1.25	11:02	1:36	12:47
1.38	12:19	1:17	10:14
1.50	13:18	59	7:51
1.63	14:15	58	7:41
1.75	15:13	58	7:40
1.88	16:07	55	7:16
2.00	17:31	1:24	11:09
2.13	19:28	1:57	15:37
2.25	21:23	1:55	15:22
2.38	23:03	1:40	13:21
2.50	24:49	1:45	14:03
2.63	26:03	1:14	9:51
2.75	27:16	1:13	9:43
2.88	28:20	1:04	8:34
3.00	29:32	1:12	9:36
3.13	30:36	1:04	8:34
3.25	31:36	1:00	8:01
3.38	32:38	1:02	8:18
3.50	34:00	1:22	10:56
3.63	35:03	1:02	8:20
3.75	36:03	1:00	8:03
3.88	37:00	56	7:31
4.00	37:59	59	7:53
4.13	39:14	1:15	9:59
4.25	40:19	1:05	8:42
4.38	41:18	59	7:51
4.40	41:32	14	9:13

Predictions

Dist	Time	Per Mile	WAVA
1M	8:38	8:38	43.86
5km	28:42	9:14	44.78
5M	47:31	9:30	44.34
10km	59:50	9:38	44.12
10M	1:39:05	9:55	44.15
Half	2:11:55	10:04	43.61
20M	3:26:35	10:20	44.13
Mara	4:35:02	10:30	44.20

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