Sat 4th Jun 2016 at 6:00am by bigfatjoe
Run > Trail Run
-
Time
3:28:08
-
Miles
19.75
-
Min/mi
10:32
-
Pacing
67%
-
WAVA
43.20
-
Cals
3116
-
Asc(m)
42
-
Hillscore
46
-
Surface
Road
Notes & Comments
2 comments
First trail run with Adam in a while - starting the 12 week plan (before taper) for GNW - 14 weeks to race day.
Very happy with the performance - it was a very wet run, but as soon as we hit the first puddle, we just had a laugh the whole way!
Split Summary
===
1) 1km - 5:08(5:08/km) 98cal 11.67/13.69kmph
2) 1km - 5:44(5:44/km) 100cal 10.46/18.17kmph
3) 1km - 5:32(5:32/km) 100cal 10.85/12.51kmph
4) 1km - 5:40(5:40/km) 101cal 10.59/12.98kmph
5) 1km - 6:37(6:37/km) 99cal 9.06/12.47kmph
6) 1km - 5:48(5:48/km) 100cal 10.34/12.29kmph
7) 1km - 5:17(5:17/km) 101cal 11.37/12.63kmph
8) 1km - 6:34(6:34/km) 102cal 9.14/12.37kmph
9) 1km - 7:21(7:21/km) 93cal 8.17/11.38kmph
10) 1km - 6:08(6:08/km) 103cal 9.79/11.83kmph
11) 1km - 6:17(6:17/km) 100cal 9.55/14.53kmph
12) 1km - 7:23(7:23/km) 95cal 8.14/13.86kmph
13) 1km - 7:19(7:19/km) 96cal 8.2/10.6kmph
14) 1km - 6:08(6:08/km) 101cal 9.78/11.11kmph
15) 1km - 5:43(5:43/km) 101cal 10.48/12.86kmph
16) 1km - 6:25(6:25/km) 100cal 9.35/13.38kmph
17) 1km - 6:28(6:28/km) 95cal 9.27/11.72kmph
18) 1km - 6:57(6:57/km) 96cal 8.63/16.42kmph
19) 1km - 7:13(7:13/km) 94cal 8.31/14.52kmph
20) 1km - 8:30(8:30/km) 83cal 7.05/10.38kmph
21) 1km - 6:53(6:53/km) 98cal 8.71/11.04kmph
22) 1km - 7:30(7:30/km) 94cal 8/13.02kmph
23) 1km - 6:18(6:18/km) 100cal 9.51/12.32kmph
24) 1km - 6:18(6:18/km) 101cal 9.51/11.07kmph
25) 1km - 6:41(6:41/km) 101cal 8.97/12.27kmph
26) 1km - 7:27(7:27/km) 93cal 8.06/11.77kmph
27) 1km - 6:29(6:29/km) 103cal 9.25/11.45kmph
28) 1km - 6:14(6:14/km) 100cal 9.63/11.2kmph
29) 1km - 7:00(7:00/km) 97cal 8.57/11.52kmph
30) 1km - 6:46(6:46/km) 93cal 8.87/13.68kmph
31) 1km - 7:02(7:02/km) 98cal 8.54/11.08kmph
32) 0.78km - 5:15(6:46/km) 80cal 8.86/10.36kmph
5:08 5:44 5:32 5:40 6:37 5:48 5:17 6:34 7:21 6:08 6:17 7:23 7:19 6:08 5:43 6:25 6:28 6:57 7:13 8:30 6:53 7:30 6:18 6:18 6:41 7:27 6:29 6:14 7:00 6:46 7:02 5:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
11:27 |
11:27 |
11:27 |
7/32 |
2.00 |
20:25 |
8:59 |
8:59 |
9/16 |
3.00 |
30:15 |
9:50 |
9:50 |
15/35 |
4.00 |
39:36 |
9:20 |
9:20 |
15/58 |
5.00 |
49:25 |
9:49 |
9:49 |
24/38 |
6.00 |
1:00:22 |
10:57 |
10:57 |
52/4 |
7.00 |
1:10:33 |
10:11 |
10:11 |
17/24 |
8.00 |
1:22:42 |
12:09 |
12:09 |
53/5 |
9.00 |
1:32:32 |
9:50 |
9:50 |
17/12 |
10.00 |
1:42:24 |
9:52 |
9:52 |
0/61 |
11.00 |
1:54:51 |
12:28 |
12:28 |
12/47 |
12.00 |
2:07:29 |
12:38 |
12:38 |
60/23 |
13.00 |
2:19:47 |
12:18 |
12:18 |
45/25 |
14.00 |
2:31:05 |
11:18 |
11:18 |
37/15 |
15.00 |
2:41:21 |
10:16 |
10:16 |
16/17 |
16.00 |
2:53:00 |
11:39 |
11:39 |
19/21 |
17.00 |
3:03:14 |
10:14 |
10:14 |
23/17 |
18.00 |
3:14:01 |
10:47 |
10:47 |
14/33 |
19.00 |
3:24:59 |
10:58 |
10:58 |
24/17 |
19.74 |
3:33:20 |
8:21 |
11:13 |
27/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
79 3.3% |
10:37
|
73 3.2% |
9:44
|
68 7.0% |
12:14
|
41 15.1% |
15:28
|
39 3.4% |
11:28
|
34 2.5% |
11:19
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:51 |
36.91% |
More |
800m |
4:03 |
8:08 |
41.69% |
More |
1km |
5:07 |
8:13 |
43.16% |
More |
Mile |
8:40 |
8:40 |
43.77% |
More |
5k |
28:48 |
9:16 |
44.68% |
More |
5 miles |
48:41 |
9:44 |
43.30% |
More |
10k |
1:01:08 |
9:50 |
43.20% |
More |
10 miles |
1:42:24 |
10:14 |
42.73% |
More |
Half |
2:20:24 |
10:43 |
41.29% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:49 |
8:49 |
43.01 |
5km |
29:18 |
9:26 |
43.90 |
5M |
48:31 |
9:42 |
43.44 |
10km |
1:01:06 |
9:50 |
43.23 |
10M |
1:41:10 |
10:07 |
43.25 |
Half |
2:14:42 |
10:17 |
42.71 |
20M |
3:30:56 |
10:33 |
43.22 |
Mara |
4:40:50 |
10:43 |
43.28 |
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Good luck with the training block. Big 3 months.
Cheers Si. Very big 3 months planned leading up to GNW. Hoepfully all will go well!