Wed 29th Jul 2015 at 6:00am by bigfatjoe
Run > Commute
-
Time
1:13:40
-
Miles
8.24
-
Min/mi
8:56
-
Pacing
74%
-
WAVA
48.38
-
Cals
1331
-
Asc(m)
42
-
Hillscore
8
-
Surface
Road
Notes & Comments
Run to work. I went half way with Adam and then carried on to Mascot. Very pleased to back up after 20km yesterday.
Split Summary
===
1) 1km - 5:54(5:54/km) 98cal 10.17/14.51kmph
2) 1km - 5:26(5:26/km) 103cal 11.04/16.02kmph
3) 1km - 4:47(4:47/km) 100cal 12.52/23.91kmph
4) 1km - 5:23(5:23/km) 98cal 11.14/25.31kmph
5) 1km - 5:05(5:05/km) 102cal 11.82/16.18kmph
6) 1km - 5:34(5:34/km) 103cal 10.76/20.03kmph
7) 1km - 6:50(6:50/km) 109cal 8.79/36.72kmph
8) 1km - 4:52(4:52/km) 97cal 12.32/25.28kmph
9) 1km - 5:39(5:39/km) 98cal 10.63/14.97kmph
10) 1km - 5:24(5:24/km) 102cal 11.1/15.54kmph
11) 1km - 5:42(5:42/km) 100cal 10.53/16.29kmph
12) 1km - 5:43(5:43/km) 99cal 10.5/13.49kmph
13) 1km - 5:57(5:57/km) 98cal 10.09/14kmph
14) 0.26km - 1:24(5:27/km) 24cal 11/19.71kmph
5:54 5:26 4:47 5:23 5:05 5:34 6:50 4:52 5:39 5:24 5:42 5:43 5:57 1:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:18 |
2:18 |
9:12 |
3/4 |
0.50 |
4:44 |
2:26 |
9:45 |
20/0 |
0.75 |
7:04 |
2:20 |
9:18 |
4/6 |
1.00 |
9:12 |
2:09 |
8:34 |
2/9 |
1.25 |
11:23 |
2:11 |
8:43 |
1/16 |
1.50 |
13:15 |
1:52 |
7:29 |
0/13 |
1.75 |
15:17 |
2:02 |
8:07 |
2/20 |
2.00 |
17:27 |
2:09 |
8:38 |
5/4 |
2.25 |
19:25 |
1:59 |
7:55 |
0/9 |
2.50 |
21:42 |
2:17 |
9:07 |
0/24 |
2.75 |
23:53 |
2:11 |
8:45 |
0/0 |
3.00 |
25:47 |
1:54 |
7:34 |
29/9 |
3.25 |
28:03 |
2:16 |
9:04 |
11/11 |
3.50 |
30:28 |
2:25 |
9:38 |
2/5 |
3.75 |
32:26 |
1:58 |
7:53 |
1/5 |
4.00 |
35:23 |
2:57 |
11:48 |
6/2 |
4.25 |
38:34 |
3:11 |
12:43 |
3/2 |
4.50 |
39:58 |
1:24 |
5:36 |
0/12 |
4.75 |
42:00 |
2:02 |
8:08 |
5/1 |
5.00 |
45:15 |
3:15 |
13:02 |
7/0 |
5.25 |
47:33 |
2:18 |
9:12 |
7/2 |
5.50 |
50:23 |
2:50 |
11:19 |
5/6 |
5.75 |
52:38 |
2:15 |
8:58 |
3/6 |
6.00 |
54:48 |
2:10 |
8:42 |
0/9 |
6.25 |
57:14 |
2:26 |
9:45 |
1/7 |
6.50 |
59:23 |
2:09 |
8:36 |
2/5 |
6.75 |
1:01:44 |
2:20 |
9:22 |
1/1 |
7.00 |
1:04:01 |
2:18 |
9:10 |
2/1 |
7.25 |
1:06:26 |
2:25 |
9:41 |
1/2 |
7.50 |
1:08:49 |
2:23 |
9:32 |
1/2 |
7.75 |
1:11:18 |
2:28 |
9:52 |
2/4 |
8.00 |
1:14:18 |
3:00 |
12:01 |
1/1 |
8.24 |
1:16:43 |
2:25 |
10:15 |
9/4 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:53 |
7:53 |
48.03 |
5km |
26:12 |
8:26 |
49.05 |
5M |
43:23 |
8:41 |
48.56 |
10km |
54:37 |
8:47 |
48.34 |
10M |
1:30:27 |
9:03 |
48.37 |
Half |
2:00:25 |
9:12 |
47.77 |
20M |
3:08:34 |
9:26 |
48.34 |
Mara |
4:11:04 |
9:35 |
48.42 |
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