Wed 22nd Jul 2015 at 7:00am by bigfatjoe
Run > Warm Down
-
Time
4:42
-
Miles
0.52
-
Min/mi
9:02
-
WAVA
37.51
-
Cals
79
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Two lap cool down - no burpees today as I had to get to work.
Split Summary
===
1) 0.83km - 4:42(5:40/km) 79cal 10.6/11.79kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.06 |
39 |
39 |
10:24 |
0.13 |
1:13 |
34 |
8:59 |
0.19 |
1:45 |
33 |
8:41 |
0.25 |
2:19 |
34 |
8:58 |
0.31 |
2:52 |
33 |
8:48 |
0.38 |
3:25 |
34 |
8:58 |
0.44 |
3:59 |
34 |
8:58 |
0.50 |
4:33 |
34 |
9:09 |
0.51 |
4:42 |
9 |
9:40 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:24 |
9:24 |
40.28 |
5km |
31:16 |
10:04 |
41.10 |
5M |
51:46 |
10:21 |
40.70 |
10km |
1:05:11 |
10:29 |
40.50 |
10M |
1:47:56 |
10:48 |
40.53 |
Half |
2:23:42 |
10:58 |
40.03 |
20M |
3:45:01 |
11:15 |
40.51 |
Mara |
4:59:36 |
11:26 |
40.57 |
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