Tue 14th Jul 2015 at 6:00am by bigfatjoe
Run > Recovery Run
-
Time
44:42
-
Miles
4.67
-
Min/mi
9:34
-
Pacing
0%
-
WAVA
43.96
-
Cals
750
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Run to Adam's office as a recovery after yesterday.
Split Summary
===
1) 1km - 6:51(6:51/km) 93cal 8.77/10.87kmph
2) 1km - 5:45(5:45/km) 102cal 10.44/17.36kmph
3) 1km - 5:32(5:32/km) 99cal 10.84/24.39kmph
4) 1km - 6:51(6:51/km) 104cal 8.76/19.67kmph
5) 1km - 5:32(5:32/km) 101cal 10.84/14.73kmph
6) 1km - 5:57(5:57/km) 98cal 10.07/18.7kmph
7) 1km - 5:28(5:28/km) 103cal 10.97/18.25kmph
8) 0.52km - 2:45(5:19/km) 50cal 11.29/15.79kmph
6:51 5:45 5:32 6:51 5:32 5:57 5:28 2:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.13 |
1:26 |
1:26 |
11:32 |
0.25 |
2:44 |
1:17 |
10:18 |
0.38 |
4:11 |
1:27 |
11:40 |
0.50 |
5:31 |
1:20 |
10:39 |
0.63 |
6:54 |
1:22 |
10:59 |
0.75 |
8:03 |
1:09 |
9:13 |
0.88 |
9:24 |
1:21 |
10:48 |
1.00 |
10:39 |
1:15 |
10:00 |
1.13 |
11:37 |
58 |
7:46 |
1.25 |
12:41 |
1:04 |
8:34 |
1.38 |
13:48 |
1:07 |
8:56 |
1.50 |
14:49 |
1:01 |
8:04 |
1.63 |
16:16 |
1:27 |
11:36 |
1.75 |
17:12 |
56 |
7:29 |
1.88 |
18:15 |
1:04 |
8:29 |
2.00 |
19:36 |
1:21 |
10:47 |
2.13 |
21:12 |
1:36 |
12:49 |
2.25 |
22:37 |
1:24 |
11:13 |
2.38 |
23:59 |
1:23 |
11:01 |
2.50 |
25:07 |
1:07 |
8:59 |
2.63 |
26:13 |
1:06 |
8:48 |
2.75 |
27:12 |
1:00 |
7:58 |
2.88 |
28:19 |
1:07 |
8:56 |
3.00 |
29:21 |
1:02 |
8:16 |
3.13 |
30:45 |
1:24 |
11:09 |
3.25 |
31:53 |
1:08 |
9:03 |
3.38 |
33:01 |
1:08 |
9:06 |
3.50 |
34:26 |
1:25 |
11:20 |
3.63 |
35:42 |
1:15 |
10:04 |
3.75 |
36:35 |
54 |
7:10 |
3.88 |
37:45 |
1:09 |
9:16 |
4.00 |
38:59 |
1:14 |
9:56 |
4.13 |
39:56 |
56 |
7:30 |
4.25 |
41:02 |
1:07 |
8:54 |
4.38 |
42:47 |
1:45 |
13:56 |
4.50 |
59:42 |
16:55 |
2:15:18 |
4.63 |
1:00:57 |
1:16 |
10:06 |
4.67 |
1:01:20 |
23 |
8:14 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:44 |
8:44 |
43.36 |
5km |
29:01 |
9:20 |
44.29 |
5M |
48:03 |
9:37 |
43.84 |
10km |
1:00:30 |
9:44 |
43.64 |
10M |
1:40:12 |
10:01 |
43.66 |
Half |
2:13:24 |
10:11 |
43.12 |
20M |
3:28:54 |
10:27 |
43.64 |
Mara |
4:38:07 |
10:37 |
43.71 |
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