Wed 8th Jul 2015 at 6:00am by bigfatjoe
Run > Track Session
-
Time
22:17
-
Miles
3.36
-
Min/mi
6:38
-
Pacing
41%
-
WAVA
62.52
-
Cals
502
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Same routine again. I struggled on the longer stuff, but quicker again on the 200m! Fastest on both this week:-)
Split Summary
===
1) 1.28km - 5:28(4:17/km) 123cal 13.98/15.88kmph
2) 1.21km - 5:25(4:28/km) 118cal 13.45/17.38kmph
3) 0.83km - 3:29(4:13/km) 81cal 14.21/18.71kmph
4) 0.82km - 3:33(4:20/km) 77cal 13.87/16.37kmph
5) 0.42km - 1:29(3:30/km) 36cal 17.11/20.87kmph
6) 0.41km - 1:35(3:52/km) 37cal 15.53/19.35kmph
7) 0.2km - 39(3:12/km) 14cal 18.72/21.45kmph
8) 0.22km - 37(2:52/km) 15cal 20.95/22.87kmph
9) 0.01km - 1(1:42/km) 1cal 35.2/22.59kmph
5:28 5:25 3:29 3:33 1:29 1:35 39 37 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
49 |
49 |
6:30 |
0.25 |
1:40 |
52 |
6:53 |
0.38 |
2:31 |
51 |
6:47 |
0.50 |
3:25 |
54 |
7:09 |
0.63 |
4:16 |
51 |
6:51 |
0.75 |
5:10 |
54 |
7:12 |
0.88 |
7:07 |
1:57 |
15:37 |
1.00 |
8:03 |
55 |
7:22 |
1.13 |
8:57 |
54 |
7:14 |
1.25 |
9:52 |
55 |
7:18 |
1.38 |
10:46 |
55 |
7:19 |
1.50 |
11:43 |
56 |
7:31 |
1.63 |
13:30 |
1:47 |
14:14 |
1.75 |
14:22 |
53 |
7:00 |
1.88 |
15:13 |
51 |
6:47 |
2.00 |
16:05 |
52 |
6:55 |
2.13 |
17:48 |
1:43 |
13:46 |
2.25 |
18:41 |
53 |
7:01 |
2.38 |
19:36 |
55 |
7:19 |
2.50 |
20:29 |
53 |
7:05 |
2.63 |
22:11 |
1:42 |
13:33 |
2.75 |
22:52 |
42 |
5:36 |
2.88 |
25:05 |
2:12 |
17:37 |
3.00 |
25:56 |
51 |
6:51 |
3.13 |
27:49 |
1:53 |
15:01 |
3.25 |
29:08 |
1:19 |
10:32 |
3.36 |
29:38 |
30 |
4:48 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:10 |
6:10 |
61.40 |
5km |
20:30 |
6:36 |
62.69 |
5M |
33:58 |
6:48 |
62.02 |
10km |
42:45 |
6:53 |
61.75 |
10M |
1:10:48 |
7:05 |
61.79 |
Half |
1:34:16 |
7:12 |
61.03 |
20M |
2:27:37 |
7:23 |
61.76 |
Mara |
3:16:33 |
7:30 |
61.85 |
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