Tue 30th Jun 2015 at 7:00am by bigfatjoe

Run > Commute

Follow User
0 👍

Time
1:19:03
Miles
8.51
Min/mi
9:17
Pacing
73%
WAVA
46.64
Cals
1374
Asc(m)
42
Surface
Road

Notes & Comments

This is basically a recovery run after last night. It was definitely longer than I needed! I was shattered but I made it... just!

I ran the first half with Adam to his office and then carried on to Qantas on my own.

Very happy to get out there but not sure what I will be like at tomorrow's track session...

Split Summary
===
1) 1km - 6:08(6:08/km) 98cal 9.78/12.16kmph
2) 1km - 5:22(5:22/km) 102cal 11.2/20.34kmph
3) 1km - 5:20(5:20/km) 100cal 11.24/27.56kmph
4) 1km - 6:06(6:06/km) 94cal 9.83/15.19kmph
5) 1km - 5:27(5:27/km) 101cal 11/13.55kmph
6) 1km - 6:12(6:12/km) 101cal 9.67/15.11kmph
7) 1km - 5:44(5:44/km) 108cal 10.46/24.52kmph
8) 1km - 5:44(5:44/km) 104cal 10.45/32.6kmph
9) 1km - 6:00(6:00/km) 101cal 9.99/15.01kmph
10) 1km - 5:43(5:43/km) 98cal 10.49/12.63kmph
11) 1km - 5:58(5:58/km) 100cal 10.04/12.79kmph
12) 1km - 5:54(5:54/km) 98cal 10.17/12.74kmph
13) 1km - 5:39(5:39/km) 99cal 10.63/11.89kmph
14) 0.69km - 3:44(5:25/km) 70cal 11.09/14.57kmph

6:08 5:22 5:20 6:06 5:27 6:12 5:44 5:44 6:00 5:43 5:58 5:54 5:39 3:44

Pace

28%

35%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.25	2:25	2:25	9:38
0.50	4:55	2:30	10:01
0.75	7:20	2:25	9:40
1.00	9:29	2:09	8:38
1.25	11:32	2:03	8:12
1.50	13:35	2:02	8:09
1.75	15:48	2:14	8:56
2.00	18:17	2:28	9:52
2.25	20:36	2:20	9:19
2.50	23:03	2:27	9:48
2.75	25:13	2:09	8:37
3.00	27:17	2:04	8:16
3.25	29:44	2:28	9:51
3.50	32:32	2:48	11:11
3.75	34:43	2:11	8:43
4.00	37:02	2:20	9:18
4.25	39:15	2:13	8:53
4.50	41:49	2:33	10:13
4.75	43:47	1:59	7:54
5.00	46:26	2:38	10:33
5.25	48:58	2:33	10:10
5.50	51:13	2:15	8:59
5.75	54:50	3:37	14:29
6.00	57:11	2:21	9:24
6.25	59:22	2:11	8:45
6.50	1:01:43	2:21	9:22
6.75	1:05:09	3:26	13:45
7.00	1:07:33	2:24	9:36
7.25	1:09:58	2:25	9:39
7.50	1:12:46	2:48	11:11
7.75	1:15:02	2:16	9:06
8.00	1:17:22	2:20	9:20
8.25	1:19:33	2:11	8:43
8.50	1:21:42	2:09	8:36
8.51	1:21:45	3	10:32

Predictions

Dist	Time	Per Mile	WAVA
1M	8:10	8:10	46.36
5km	27:10	8:45	47.31
5M	44:59	9:00	46.83
10km	56:38	9:07	46.62
10M	1:33:48	9:23	46.64
Half	2:04:53	9:32	46.06
20M	3:15:33	9:47	46.62
Mara	4:20:22	9:56	46.69

Please wait... saving your change.