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
Cheg
Good luck with the training block. Big 3 months.
bigfatjoe
Cheers Si. Very big 3 months planned leading up to GNW. Hoepfully all will go well!

Pace

11% 7% 17% 29% 26% 9%

Splits

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

Asc 42m, Range 140m, Flat prediction 3:27:07
Elevation Graph
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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