Sat 6th Feb 2016 at 5:00am by bigfatjoe

Run > Long Run

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Time
2:53:49
Miles
17.16
Min/mi
10:08
Pacing
0%
WAVA
44.51
Cals
2694
Asc(m)
42
Surface
Road

Notes & Comments

Run with Nic and NRG this morning. We did the hills course at 5.30 and then came back to the club for the run at 7am.

The 7am run was good and lots of views of the harbour bridge and opera house. Nice to do it on tired legs after this week's training.

Split Summary
===
1) 1km - 6:00
2) 1km - 5:52
3) 1km - 6:40
4) 1km - 6:19
5) 1km - 6:30
6) 1km - 7:32
7) 1km - 5:57
8) 1km - 6:38
9) 1km - 6:01
10) 1km - 5:45
11) 1km - 6:41
12) 1km - 5:58
13) 1km - 6:05
14) 1km - 5:28
15) 1km - 7:17
16) 1km - 6:28
17) 1km - 5:35
18) 1km - 6:04
19) 1km - 6:54
20) 1km - 5:57
21) 1km - 6:59
22) 1km - 6:02
23) 1km - 6:43
24) 1km - 6:17
25) 1km - 6:25
26) 1km - 5:51
27) 1km - 5:57
28) 0.62km - 3:55(6:19/km)

6:00 5:52 6:40 6:19 6:30 7:32 5:57 6:38 6:01 5:45 6:41 5:58 6:05 5:28 7:17 6:28 5:35 6:04 6:54 5:57 6:59 6:02 6:43 6:17 6:25 5:51 5:57 3:55

Pace

13%

22%

32%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	4:51	4:51	9:42
1.00	9:38	4:47	9:34
1.50	14:55	5:17	10:35
2.00	19:57	5:02	10:03
2.50	25:14	5:17	10:34
3.00	33:20	8:07	16:13
3.50	38:46	5:26	10:52
4.00	44:33	5:47	11:33
4.50	49:40	5:07	10:15
5.00	54:58	5:18	10:36
5.50	59:51	4:53	9:46
6.00	1:04:25	4:34	9:07
6.50	1:09:29	5:05	10:09
7.00	1:14:43	5:14	10:28
7.50	1:30:50	16:06	32:13
8.00	1:37:17	6:27	12:55
8.50	1:45:31	8:14	16:28
9.00	1:49:58	4:27	8:53
9.50	1:56:10	6:12	12:24
10.00	2:01:40	5:30	11:00
10.50	2:06:11	4:31	9:03
11.00	2:11:12	5:00	10:01
11.50	2:16:28	5:16	10:32
12.00	2:21:34	5:07	10:13
12.50	2:26:23	4:48	9:37
13.00	2:32:10	5:47	11:34
13.50	2:36:50	4:41	9:21
14.00	2:43:35	6:44	13:28
14.50	2:49:28	5:54	11:47
15.00	2:54:56	5:28	10:56
15.50	3:01:57	7:01	14:01
16.00	3:06:57	5:00	10:00
16.50	3:12:27	5:30	11:01
17.00	3:17:44	5:16	10:33
17.16	3:19:14	1:30	9:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	36.97%	More
800m	3:58	8:00	42.41%	More
1km	5:15	8:26	42.04%	More
Mile	8:59	8:59	42.24%	More
5k	30:54	9:57	41.62%	More
5 miles	51:10	10:14	41.20%	More
10k	1:05:44	10:35	40.18%	More
10 miles	1:57:15	11:43	37.32%	More
Half	2:32:49	11:40	37.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:32	8:32	44.44
5km	28:24	9:08	45.30
5M	47:02	9:24	44.81
10km	59:13	9:32	44.60
10M	1:38:04	9:48	44.61
Half	2:10:34	9:58	44.06
20M	3:24:27	10:13	44.59
Mara	4:32:13	10:23	44.65

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