Thu 30th Jul 2015 at 6:00am by bigfatjoe
Run > Recovery Run
-
Time
19:49
-
Miles
2.07
-
Min/mi
9:34
-
Pacing
91%
-
WAVA
42.33
-
Cals
338
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
After two big running days I went again... and decided not to go far! I ran towards the office at 6am but then was rather in need of the toilet and my legs were tired so decided to get the train.
I am running 100km on Sunday so might be sensible to rest...
Split Summary
===
1) 1km - 6:27(6:27/km) 100cal 9.31/12.97kmph
2) 1km - 5:53(5:53/km) 102cal 10.21/15.29kmph
3) 1km - 5:30(5:30/km) 100cal 10.92/23.13kmph
4) 0.33km - 2:00(6:04/km) 36cal 9.9/19.05kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.06 |
40 |
40 |
10:41 |
2/0 |
0.13 |
1:16 |
36 |
9:30 |
1/3 |
0.19 |
1:55 |
39 |
10:25 |
1/2 |
0.25 |
2:34 |
39 |
10:28 |
2/0 |
0.31 |
3:16 |
42 |
11:07 |
5/0 |
0.38 |
3:56 |
40 |
10:45 |
5/0 |
0.44 |
4:37 |
41 |
11:04 |
5/0 |
0.50 |
5:17 |
40 |
10:35 |
3/0 |
0.56 |
5:52 |
35 |
9:26 |
1/1 |
0.63 |
6:30 |
37 |
9:55 |
0/2 |
0.69 |
7:03 |
34 |
8:56 |
1/2 |
0.75 |
7:42 |
39 |
10:22 |
2/1 |
0.81 |
8:22 |
40 |
10:39 |
1/0 |
0.88 |
8:57 |
35 |
9:18 |
0/4 |
0.94 |
9:31 |
34 |
9:08 |
0/4 |
1.00 |
10:08 |
37 |
9:50 |
2/0 |
1.06 |
10:42 |
34 |
8:57 |
1/1 |
1.13 |
11:14 |
33 |
8:43 |
0/7 |
1.19 |
11:48 |
34 |
9:04 |
0/5 |
1.25 |
12:23 |
35 |
9:15 |
0/4 |
1.31 |
13:00 |
37 |
9:46 |
0/3 |
1.38 |
13:28 |
28 |
7:34 |
0/6 |
1.44 |
13:59 |
31 |
8:23 |
1/1 |
1.50 |
14:35 |
35 |
9:26 |
0/4 |
1.56 |
15:08 |
33 |
8:54 |
1/9 |
1.63 |
15:42 |
34 |
9:02 |
0/3 |
1.69 |
16:19 |
37 |
9:45 |
1/3 |
1.75 |
16:50 |
32 |
8:28 |
0/6 |
1.81 |
17:23 |
33 |
8:47 |
0/4 |
1.88 |
17:52 |
28 |
7:34 |
2/1 |
1.94 |
18:34 |
43 |
11:23 |
3/1 |
2.00 |
19:11 |
37 |
9:54 |
2/0 |
2.06 |
19:45 |
33 |
8:52 |
0/3 |
2.07 |
19:49 |
4 |
10:41 |
0/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:10 |
9:10 |
41.31 |
5km |
30:29 |
9:49 |
42.16 |
5M |
50:28 |
10:06 |
41.74 |
10km |
1:03:32 |
10:13 |
41.55 |
10M |
1:45:13 |
10:31 |
41.58 |
Half |
2:20:05 |
10:42 |
41.07 |
20M |
3:39:23 |
10:58 |
41.55 |
Mara |
4:52:05 |
11:09 |
41.62 |
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