Tue 26th Jan 2016 at 6:00am by bigfatjoe
Run > Hill Work
-
Time
1:10:15
-
Miles
7.88
-
Min/mi
8:55
-
Pacing
75%
-
WAVA
48.38
-
Cals
1273
-
Asc(m)
42
-
Hillscore
35
-
Surface
Road
Notes & Comments
Great way to start Australia Day ('Straya Day!)
Day off work so a relaxed morning - not out and running until 6.20. Very pleased with the hills session with Nic (for part of it) and a guy from NRG called Pete. I think I really pushed him up the hills and he definitely pushed me on the last few km of flat back to home!
Very pleased and don't think I have ever run hills that fast!
Split Summary
===
1) 1km - 5:54
2) 1km - 5:22
3) 1km - 5:40
4) 1km - 5:24
5) 1km - 6:03
6) 1km - 6:05
7) 1km - 5:27
8) 1km - 5:53
9) 1km - 5:59
10) 1km - 5:03
11) 1km - 4:57
12) 1km - 4:59
13) 0.68km - 3:29(5:05/km)
5:54 5:22 5:40 5:24 6:03 6:05 5:27 5:53 5:59 5:03 4:57 4:59 3:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:14 |
2:14 |
8:54 |
10/5 |
0.50 |
4:34 |
2:20 |
9:21 |
0/6 |
0.75 |
6:54 |
2:20 |
9:20 |
0/19 |
1.00 |
8:53 |
1:59 |
7:58 |
3/14 |
1.25 |
11:21 |
2:27 |
9:50 |
31/0 |
1.50 |
13:30 |
2:09 |
8:37 |
0/23 |
1.75 |
15:55 |
2:25 |
9:41 |
31/0 |
2.00 |
17:59 |
2:04 |
8:15 |
9/23 |
2.25 |
20:27 |
2:28 |
9:53 |
13/9 |
2.50 |
22:25 |
1:58 |
7:52 |
2/31 |
2.75 |
24:47 |
2:22 |
9:26 |
13/3 |
3.00 |
27:17 |
2:31 |
10:02 |
31/14 |
3.25 |
29:43 |
2:26 |
9:42 |
4/25 |
3.50 |
33:06 |
3:23 |
13:32 |
30/10 |
3.75 |
35:13 |
2:08 |
8:30 |
7/1 |
4.00 |
37:18 |
2:05 |
8:19 |
0/15 |
4.25 |
39:39 |
2:21 |
9:25 |
27/19 |
4.50 |
41:45 |
2:06 |
8:25 |
15/16 |
4.75 |
44:08 |
2:23 |
9:30 |
15/15 |
5.00 |
46:49 |
2:41 |
10:43 |
13/25 |
5.25 |
50:04 |
3:15 |
13:00 |
30/14 |
5.50 |
52:22 |
2:18 |
9:13 |
13/4 |
5.75 |
54:44 |
2:22 |
9:27 |
12/2 |
6.00 |
56:42 |
1:58 |
7:53 |
0/5 |
6.25 |
58:39 |
1:57 |
7:48 |
1/4 |
6.50 |
1:00:42 |
2:03 |
8:11 |
11/1 |
6.75 |
1:02:40 |
1:59 |
7:54 |
0/10 |
7.00 |
1:04:31 |
1:50 |
7:22 |
0/7 |
7.25 |
1:07:51 |
3:20 |
13:20 |
3/3 |
7.50 |
1:09:52 |
2:01 |
8:03 |
6/2 |
7.75 |
1:12:02 |
2:11 |
8:43 |
1/11 |
7.88 |
1:13:04 |
1:02 |
7:53 |
1/6 |
Elevation
Biggest Climbs (m) |
Min/mi |
37 7.9% |
9:54
|
35 5.7% |
8:50
|
33 13.0% |
8:33
|
31 12.1% |
9:31
|
30 15.8% |
8:57
|
29 12.3% |
10:05
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:07 |
40.71% |
More |
800m |
3:33 |
7:09 |
47.46% |
More |
1km |
4:37 |
7:27 |
47.66% |
More |
Mile |
7:42 |
7:42 |
49.21% |
More |
5k |
27:55 |
8:59 |
46.03% |
More |
5 miles |
46:05 |
9:13 |
45.71% |
More |
10k |
57:10 |
9:12 |
46.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:53 |
7:53 |
48.03 |
5km |
26:12 |
8:26 |
49.05 |
5M |
43:22 |
8:40 |
48.58 |
10km |
54:37 |
8:47 |
48.34 |
10M |
1:30:26 |
9:03 |
48.38 |
Half |
2:00:24 |
9:11 |
47.78 |
20M |
3:08:33 |
9:26 |
48.35 |
Mara |
4:11:02 |
9:35 |
48.42 |
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