Sat 11th Jun 2016 at 6:00am by bigfatjoe

Run > Medium Long Run

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Time
3:19:52
Miles
18.88
Min/mi
10:35
Pacing
38%
WAVA
42.86
Cals
2940
Asc(m)
42
Surface
Road

Notes & Comments

Run with Adam and Adrian. Adrian is way too fast for us but he wanted a decent run with bush and nobody else was going! It was fun - one of the local routes me and Adam normally do. We did an extra 1.6km compared to when we did it 6 weeks ago and we were 2 minutes faster - very happy with that!

Split Summary
===
1) 1km - 5:26
2) 1km - 6:07
3) 1km - 5:59
4) 1km - 5:38
5) 1km - 6:09
6) 1km - 5:50
7) 1km - 6:08
8) 1km - 6:14
9) 1km - 7:28
10) 1km - 7:30
11) 1km - 6:48
12) 1km - 6:30
13) 1km - 6:58
14) 1km - 7:29
15) 1km - 5:52
16) 1km - 5:33
17) 1km - 5:45
18) 1km - 6:33
19) 1km - 8:07
20) 1km - 6:55
21) 1km - 8:13
22) 1km - 7:05
23) 1km - 7:34
24) 1km - 8:04
25) 1km - 7:42
26) 1km - 7:30
27) 1km - 6:20
28) 1km - 5:10
29) 1km - 5:09
30) 1km - 5:57
31) 0.38km - 2:07(5:37/km)

5:26 6:07 5:59 5:38 6:09 5:50 6:08 6:14 7:28 7:30 6:48 6:30 6:58 7:29 5:52 5:33 5:45 6:33 8:07 6:55 8:13 7:05 7:34 8:04 7:42 7:30 6:20 5:10 5:09 5:57 2:07

Pace

15%

16%

23%

27%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
1.00	14:51	14:51	14:51
2.00	24:34	9:44	9:44
3.00	34:10	9:35	9:35
4.00	43:26	9:16	9:16
5.00	53:34	10:09	10:09
6.00	1:05:55	12:20	12:20
7.00	1:16:51	10:56	10:56
8.00	1:27:38	10:46	10:46
9.00	1:43:31	15:53	15:53
10.00	1:52:29	8:58	8:58
11.00	2:02:05	9:37	9:37
12.00	2:14:37	12:32	12:32
13.00	2:27:02	12:25	12:25
14.00	2:38:25	11:23	11:23
15.00	2:51:30	13:05	13:05
16.00	3:03:57	12:27	12:27
17.00	3:13:58	10:01	10:01
18.00	3:23:20	9:22	9:22
18.87	3:32:20	9:00	10:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	38.71%	More
800m	4:01	8:05	41.96%	More
1km	5:07	8:14	43.12%	More
Mile	8:49	8:49	43.02%	More
5k	29:06	9:22	44.21%	More
5 miles	47:53	9:35	44.02%	More
10k	1:02:52	10:07	42.01%	More
10 miles	1:46:39	10:40	41.02%	More
Half	2:23:17	10:56	40.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	42.69
5km	29:31	9:30	43.58
5M	48:52	9:46	43.13
10km	1:01:32	9:54	42.92
10M	1:41:54	10:11	42.93
Half	2:15:40	10:21	42.40
20M	3:32:27	10:37	42.91
Mara	4:42:52	10:48	42.97

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