Sat 18th Jun 2016 at 6:00am by bigfatjoe
Run > Trail Run
-
Time
4:00:40
-
Miles
16.47
-
Min/mi
14:37
-
Pacing
70%
-
WAVA
30.76
-
Cals
2168
-
Asc(m)
42
-
Hillscore
64
-
Surface
Road
Notes & Comments
1 comments
Really tough day on the trails. I went out with work last night. I ended up with 7 pints and it was tough to even leave the house in the morning. But I made it out. I didn't make it as far as I would have liked, but when the others went off to do a 10k loop, I decided to do a 1.5km down and up on some stairs. I did it twice (plus the one we all did first). Then I carried on towards home, got lost and then took a shortcut because my knee was hurting.
I really need to stop eating and drinking and concentrate on training:-)
Split Summary
===
1) 1km - 7:57(7:57/km) 90cal 7.55/14.47kmph
2) 1km - 6:52(6:52/km) 103cal 8.74/12.75kmph
3) 1km - 8:40(8:40/km) 84cal 6.93/10.97kmph
4) 1km - 6:06(6:06/km) 97cal 9.84/12.17kmph
5) 1km - 8:12(8:12/km) 86cal 7.31/11.47kmph
6) 1km - 9:25(9:25/km) 78cal 6.37/15.54kmph
7) 1km - 10:03(10:03/km) 79cal 5.97/11.82kmph
8) 1km - 8:18(8:18/km) 91cal 7.22/12.46kmph
9) 1km - 6:49(6:49/km) 99cal 8.79/10.85kmph
10) 1km - 9:07(9:07/km) 89cal 6.58/13.1kmph
11) 1km - 9:47(9:47/km) 73cal 6.13/12.45kmph
12) 1km - 11:32(11:32/km) 75cal 5.2/14.76kmph
13) 1km - 8:38(8:38/km) 74cal 6.95/9.42kmph
14) 1km - 12:55(12:55/km) 74cal 4.64/10.75kmph
15) 1km - 10:56(10:56/km) 84cal 5.48/11.35kmph
16) 1km - 10:32(10:32/km) 68cal 5.7/8.27kmph
17) 1km - 8:31(8:31/km) 83cal 7.05/10.19kmph
18) 1km - 7:56(7:56/km) 90cal 7.56/9.51kmph
19) 1km - 8:22(8:22/km) 79cal 7.17/10.9kmph
20) 1km - 11:59(11:59/km) 71cal 5.01/9.17kmph
21) 1km - 7:51(7:51/km) 88cal 7.64/11.54kmph
22) 1km - 9:24(9:24/km) 77cal 6.38/10.93kmph
23) 1km - 9:34(9:34/km) 73cal 6.27/10.01kmph
24) 1km - 7:55(7:55/km) 83cal 7.59/10.59kmph
25) 1km - 9:21(9:21/km) 70cal 6.41/9.13kmph
26) 1km - 9:34(9:34/km) 72cal 6.27/10.85kmph
27) 0.51km - 4:23(8:39/km) 38cal 6.93/10.39kmph
7:57 6:52 8:40 6:06 8:12 9:25 10:03 8:18 6:49 9:07 9:47 11:32 8:38 12:55 10:56 10:32 8:31 7:56 8:22 11:59 7:51 9:24 9:34 7:55 9:21 9:34 4:23
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
6:47 |
6:47 |
13:35 |
25/1 |
| 1.00 |
12:19 |
5:32 |
11:04 |
18/21 |
| 1.50 |
18:38 |
6:19 |
12:37 |
25/7 |
| 2.00 |
25:03 |
6:25 |
12:50 |
31/2 |
| 2.50 |
29:44 |
4:41 |
9:23 |
3/32 |
| 3.00 |
36:27 |
6:42 |
13:25 |
3/52 |
| 3.50 |
44:05 |
7:38 |
15:16 |
19/7 |
| 4.00 |
51:51 |
7:46 |
15:32 |
16/15 |
| 4.50 |
58:48 |
6:57 |
13:54 |
32/5 |
| 5.00 |
1:05:52 |
7:04 |
14:09 |
24/0 |
| 5.50 |
1:11:27 |
5:35 |
11:10 |
14/11 |
| 6.00 |
1:17:34 |
6:07 |
12:14 |
20/2 |
| 6.50 |
1:25:47 |
8:12 |
16:25 |
2/66 |
| 7.00 |
1:33:47 |
8:00 |
16:00 |
7/16 |
| 7.50 |
1:43:25 |
9:38 |
19:16 |
68/17 |
| 8.00 |
1:51:08 |
7:43 |
15:26 |
28/29 |
| 8.50 |
2:01:15 |
10:07 |
20:14 |
66/59 |
| 9.00 |
2:09:04 |
7:49 |
15:38 |
19/27 |
| 9.50 |
2:19:02 |
9:58 |
19:57 |
54/44 |
| 10.00 |
2:27:37 |
8:35 |
17:10 |
27/5 |
| 10.50 |
2:34:02 |
6:25 |
12:49 |
2/3 |
| 11.00 |
2:40:45 |
6:44 |
13:27 |
9/4 |
| 11.50 |
2:47:07 |
6:21 |
12:42 |
7/1 |
| 12.00 |
2:55:42 |
8:36 |
17:11 |
3/2 |
| 12.50 |
3:04:16 |
8:34 |
17:08 |
0/36 |
| 13.00 |
3:10:29 |
6:12 |
12:25 |
6/14 |
| 13.50 |
3:18:02 |
7:33 |
15:07 |
1/12 |
| 14.00 |
3:25:26 |
7:24 |
14:48 |
22/10 |
| 14.50 |
3:33:02 |
7:36 |
15:11 |
31/2 |
| 15.00 |
3:39:18 |
6:16 |
12:32 |
0/57 |
| 15.50 |
3:46:53 |
7:35 |
15:10 |
9/18 |
| 16.00 |
3:54:27 |
7:34 |
15:08 |
15/34 |
| 16.47 |
4:01:18 |
6:51 |
14:38 |
32/25 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
99 2.7% |
15:30
|
|
93 28.0% |
28:18
|
|
88 12.1% |
16:36
|
|
72 5.3% |
11:30
|
|
54 4.2% |
15:28
|
|
38 5.1% |
12:18
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:10 |
8:42 |
33.28% |
More |
| 800m |
4:28 |
9:00 |
37.66% |
More |
| 1km |
5:51 |
9:24 |
37.73% |
More |
| Mile |
10:02 |
10:02 |
37.83% |
More |
| 5k |
37:42 |
12:08 |
34.12% |
More |
| 5 miles |
1:04:35 |
12:55 |
32.63% |
More |
| 10k |
1:21:31 |
13:07 |
32.40% |
More |
| 10 miles |
2:26:56 |
14:42 |
29.78% |
More |
| Half |
3:11:46 |
14:38 |
30.23% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
12:21 |
12:21 |
30.71 |
| 5km |
41:05 |
13:13 |
31.31 |
| 5M |
1:08:01 |
13:36 |
30.99 |
| 10km |
1:25:38 |
13:47 |
30.84 |
| 10M |
2:21:49 |
14:11 |
30.85 |
| Half |
3:08:49 |
14:25 |
30.47 |
| 20M |
4:55:40 |
14:47 |
30.83 |
| Mara |
6:33:40 |
15:02 |
30.88 |
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Loving the pre run prep