Tue 14th Jun 2016 at 6:00am by bigfatjoe

Run > Hill Work

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Time
2:04:03
Miles
12.49
Min/mi
9:56
Pacing
80%
WAVA
44.53
Cals
1981
Asc(m)
42
Surface
Road

Notes & Comments

Hills with Adam. We found an extra hill so did that twice too. That made 18 hills and then a run to the city:-)

Split Summary
===
1) 1km - 6:03
2) 1km - 6:04
3) 1km - 6:48
4) 1km - 6:22
5) 1km - 7:12
6) 1km - 6:41
7) 1km - 6:31
8) 1km - 6:08
9) 1km - 6:48
10) 1km - 6:47
11) 1km - 6:15
12) 1km - 6:13
13) 1km - 6:11
14) 1km - 5:57
15) 1km - 5:53
16) 1km - 5:29
17) 1km - 6:18
18) 1km - 4:43
19) 1km - 5:40
20) 1km - 5:31
21) 0.1km - 30(5:01/km)

6:03 6:04 6:48 6:22 7:12 6:41 6:31 6:08 6:48 6:47 6:15 6:13 6:11 5:57 5:53 5:29 6:18 4:43 5:40 5:31 30

Pace

10%

13%

22%

26%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	4:52	4:52	9:43
1.00	9:21	4:30	8:59
1.50	14:47	5:26	10:52
2.00	20:05	5:18	10:35
2.50	25:27	5:23	10:46
3.00	31:14	5:47	11:34
3.50	36:42	5:28	10:56
4.00	41:56	5:14	10:28
4.50	47:07	5:11	10:23
5.00	52:11	5:03	10:07
5.50	57:42	5:31	11:03
6.00	1:02:58	5:16	10:32
6.50	1:08:21	5:23	10:45
7.00	1:13:27	5:07	10:14
7.50	1:18:31	5:03	10:07
8.00	1:23:29	4:58	9:56
8.50	1:29:25	5:57	11:53
9.00	1:34:37	5:12	10:24
9.50	1:39:33	4:56	9:52
10.00	1:44:15	4:42	9:24
10.50	1:49:24	5:09	10:18
11.00	1:53:10	3:46	7:32
11.50	1:58:10	5:00	10:00
12.00	2:02:40	4:30	9:00
12.42	2:06:27	3:47	8:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	40.89%	More
800m	3:43	7:29	45.32%	More
1km	4:45	7:39	46.37%	More
Mile	8:23	8:23	45.24%	More
5k	28:34	9:12	45.02%	More
5 miles	48:39	9:44	43.32%	More
10k	1:01:06	9:50	43.22%	More
10 miles	1:41:45	10:10	43.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:32	8:32	44.44
5km	28:23	9:08	45.32
5M	47:00	9:24	44.85
10km	59:11	9:31	44.63
10M	1:38:00	9:48	44.64
Half	2:10:29	9:58	44.09
20M	3:24:20	10:13	44.61
Mara	4:32:03	10:23	44.68

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