Mon 13th Jul 2015 at 6:00pm by bigfatjoe

Run > Hill Work

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Time
2:24:45
Miles
12.44
Min/mi
11:38
Pacing
61%
WAVA
38.01
Cals
1904
Asc(m)
42
Hillscore
49
Surface
Road

Notes & Comments

This was a combined hills/stairs session. A really good run after Friday's disaster! We ran across the bridge and then up Curry Mountain for 30 minutes (14 repeats). Then up the Pac Highway and we did some hills near home. We did 7 hills and then did the same 7 again in reverse before running home. Felt strong the whole way.

Split Summary
===
1) 1km - 6:07(6:07/km) 110cal 9.81/43.59kmph
2) 1km - 6:05(6:05/km) 103cal 9.86/20.44kmph
3) 1km - 5:29(5:29/km) 97cal 10.95/13.84kmph
4) 1km - 5:42(5:42/km) 106cal 10.54/39.56kmph
5) 0.36km - 2:02(5:34/km) 37cal 10.77/15.13kmph
6) 0.23km - 2:11(9:30/km) 16cal 6.31/11.51kmph
7) 0.22km - 2:19(10:28/km) 16cal 5.73/11.24kmph
8) 0.21km - 2:17(10:58/km) 16cal 5.48/10.59kmph
9) 0.22km - 2:15(10:25/km) 18cal 5.76/10.63kmph
10) 0.22km - 2:13(9:58/km) 17cal 6.02/11.47kmph
11) 0.23km - 2:13(9:25/km) 17cal 6.37/11.74kmph
12) 0.23km - 2:13(9:34/km) 18cal 6.28/11.5kmph
13) 0.23km - 2:13(9:49/km) 17cal 6.11/11.07kmph
14) 0.23km - 2:11(9:23/km) 19cal 6.4/11.6kmph
15) 0.23km - 2:10(9:18/km) 19cal 6.45/12.2kmph
16) 0.21km - 2:09(10:04/km) 18cal 5.96/11.52kmph
17) 0.21km - 2:08(10:05/km) 17cal 5.95/11.09kmph
18) 0.21km - 2:08(10:13/km) 17cal 5.88/11.24kmph
19) 0.2km - 2:06(10:30/km) 16cal 5.72/10.95kmph
20) 1km - 9:49(9:49/km) 106cal 6.11/21.96kmph
21) 1km - 6:42(6:42/km) 101cal 8.96/14.83kmph
22) 1km - 6:32(6:32/km) 98cal 9.18/12.57kmph
23) 1km - 7:20(7:20/km) 91cal 8.18/11.48kmph
24) 1km - 7:39(7:39/km) 83cal 7.84/11.03kmph
25) 1km - 7:11(7:11/km) 90cal 8.34/12.04kmph
26) 1km - 6:26(6:26/km) 100cal 9.32/12.32kmph
27) 1km - 7:09(7:09/km) 91cal 8.39/12.74kmph
28) 1km - 6:34(6:34/km) 100cal 9.15/12.77kmph
29) 1km - 6:38(6:38/km) 100cal 9.04/12.06kmph
30) 1km - 6:47(6:47/km) 96cal 8.85/11.89kmph
31) 1km - 6:31(6:31/km) 98cal 9.19/13.15kmph
32) 0.56km - 3:16(5:48/km) 56cal 10.33/13.57kmph

6:07 6:05 5:29 5:42 2:02 2:11 2:19 2:17 2:15 2:13 2:13 2:13 2:13 2:11 2:10 2:09 2:08 2:08 2:06 9:49 6:42 6:32 7:20 7:39 7:11 6:26 7:09 6:34 6:38 6:47 6:31 3:16

Pace

30%

16%

18%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:16	4:16	8:32	2/12
1.00	9:43	5:27	10:53	25/7
1.50	14:36	4:54	9:47	11/38
2.00	22:00	7:24	14:48	25/0
2.50	26:32	4:32	9:04	3/30
3.00	34:35	8:03	16:06	2/5
3.50	43:08	8:33	17:06	54/42
4.00	50:43	7:35	15:10	53/47
4.50	58:34	7:51	15:42	46/47
5.00	1:07:25	8:51	17:41	48/14
5.50	1:13:19	5:54	11:49	29/1
6.00	1:18:25	5:06	10:12	11/1
6.50	1:23:53	5:28	10:56	0/49
7.00	1:29:58	6:05	12:09	45/18
7.50	1:35:47	5:49	11:39	24/22
8.00	1:41:57	6:10	12:20	25/34
8.50	1:47:18	5:21	10:43	44/21
9.00	1:52:39	5:21	10:41	20/24
9.50	1:58:39	6:00	12:00	33/26
10.00	2:03:43	5:05	10:09	20/41
10.50	2:09:02	5:19	10:37	38/21
11.00	2:14:38	5:36	11:12	18/22
11.50	2:19:57	5:19	10:38	18/27
12.00	2:25:16	5:20	10:39	18/5
12.44	2:29:23	4:07	9:24	7/15

Elevation

Asc 42m, Range 99m, Flat prediction 2:20:07

Elevation Graph

Hide

Biggest Climbs (m)	Min/mi
88 7.2%	17:26
39 3.1%	11:06
34 7.1%	17:24
29 5.6%	10:29
25 3.9%	10:23
25 5.9%	10:50
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	10:00	10:00	37.86
5km	33:16	10:42	38.63
5M	55:05	11:01	38.25
10km	1:09:21	11:10	38.07
10M	1:54:51	11:29	38.09
Half	2:32:54	11:40	37.62
20M	3:59:27	11:58	38.07
Mara	5:18:48	12:10	38.13

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