Wed 30th Sep 2015 at 6:00am by bigfatjoe
Run > Steady-State
-
Time
25:19
-
Miles
3.24
-
Min/mi
7:49
-
Pacing
81%
-
WAVA
53.11
-
Cals
523
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
Just a short run. I was upset at missing track because of the incident yesterday, so I tried to run at work - not too bad, but a bit of pain in the knee.
Split Summary
===
1) 1km - 4:52(4:52/km) 98cal 12.32/19.42kmph
2) 1km - 4:50(4:50/km) 103cal 12.41/16.11kmph
3) 1km - 4:58(4:58/km) 102cal 12.06/15.02kmph
4) 1km - 4:51(4:51/km) 101cal 12.36/15.05kmph
5) 1km - 4:50(4:50/km) 98cal 12.41/15.76kmph
6) 0.22km - 57(4:16/km) 21cal 14.05/18.26kmph
4:52 4:50 4:58 4:51 4:50 57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
53 |
53 |
7:04 |
0/4 |
0.25 |
1:53 |
1:00 |
8:02 |
3/2 |
0.38 |
2:53 |
1:00 |
7:58 |
0/6 |
0.50 |
3:53 |
1:00 |
7:58 |
4/0 |
0.63 |
4:53 |
1:00 |
7:59 |
0/2 |
0.75 |
5:53 |
1:00 |
8:01 |
2/1 |
0.88 |
6:50 |
57 |
7:39 |
0/3 |
1.00 |
7:47 |
56 |
7:31 |
0/1 |
1.13 |
8:43 |
57 |
7:35 |
2/0 |
1.25 |
9:45 |
1:02 |
8:14 |
3/0 |
1.38 |
10:45 |
1:00 |
7:59 |
2/1 |
1.50 |
11:45 |
59 |
7:55 |
1/1 |
1.63 |
12:44 |
59 |
7:54 |
2/3 |
1.75 |
13:44 |
1:00 |
8:02 |
2/1 |
1.88 |
14:44 |
1:00 |
8:03 |
1/1 |
2.00 |
15:43 |
58 |
7:46 |
2/1 |
2.13 |
16:42 |
59 |
7:53 |
0/3 |
2.25 |
17:41 |
1:00 |
7:56 |
0/1 |
2.38 |
18:42 |
1:01 |
8:06 |
3/0 |
2.50 |
19:37 |
55 |
7:19 |
1/1 |
2.63 |
20:38 |
1:02 |
8:13 |
3/0 |
2.75 |
21:37 |
59 |
7:51 |
0/3 |
2.88 |
22:34 |
57 |
7:34 |
2/0 |
3.00 |
24:12 |
1:38 |
13:05 |
3/2 |
3.13 |
25:06 |
54 |
7:14 |
6/0 |
3.25 |
25:57 |
51 |
7:00 |
4/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
51.99 |
5km |
24:13 |
7:48 |
53.07 |
5M |
40:06 |
8:01 |
52.54 |
10km |
50:29 |
8:07 |
52.29 |
10M |
1:23:36 |
8:22 |
52.33 |
Half |
1:51:19 |
8:30 |
51.68 |
20M |
2:54:19 |
8:43 |
52.30 |
Mara |
3:52:04 |
8:51 |
52.38 |
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