Sun 13th Nov 2016 at 7:00am by bigfatjoe
Run > Medium Long Run
-
Time
2:56:22
-
Miles
16.78
-
Min/mi
10:31
-
Pacing
76%
-
WAVA
42.81
-
Cals
2501
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
C2K course recce run day two - after yesterday's long run, we headed up to Jindabyne (180km on the route out of 240km).
We stayed here had 3 beers and a burger and were all asleep before 10 - rock and roll!
We were back up before 7 and drove the next 8km to get to the bottom of another big climb. This climb was 13km at an average gradient of 5% with a total elevation gain of 800m (although a little bit of descending too).
When I got near the top I met Tim (who left earlier to do a longer run) and we went up to 13.5km - it was very windy and we decided to turn and run back down instead of trying to push on (which was a good choice given the snow that came when we drove on to Charlotte Pass).
The run down was fun - 13.5km practically all downhill. Awesome:-)
Very much looking forward to the race now - less than 4 weeks until the big day!
Split Summary
===
1) 1km - 6:48
2) 1km - 7:17
3) 1km - 8:16
4) 1km - 8:03
5) 1km - 8:32
6) 1km - 7:05
7) 1km - 7:15
8) 1km - 9:16
9) 1km - 8:21
10) 1km - 7:21
11) 1km - 7:03
12) 1km - 9:21
13) 1km - 7:10
14) 1km - 6:53
15) 1km - 5:35
16) 1km - 5:19
17) 1km - 5:33
18) 1km - 5:27
19) 1km - 5:18
20) 1km - 5:18
21) 1km - 5:13
22) 1km - 5:33
23) 1km - 4:58
24) 1km - 4:44
25) 1km - 4:49
26) 1km - 5:04
27) 1km - 4:51
6:48 7:17 8:16 8:03 8:32 7:05 7:15 9:16 8:21 7:21 7:03 9:21 7:10 6:53 5:35 5:19 5:33 5:27 5:18 5:18 5:23 5:53 4:58 4:44 4:49 5:04 4:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.50 |
5:15 |
5:15 |
10:31 |
1.00 |
11:15 |
6:00 |
11:59 |
1.50 |
17:29 |
6:14 |
12:27 |
2.00 |
24:00 |
6:32 |
13:04 |
2.50 |
30:35 |
6:34 |
13:08 |
3.00 |
37:28 |
6:54 |
13:47 |
3.50 |
43:24 |
5:56 |
11:52 |
4.00 |
49:17 |
5:53 |
11:46 |
4.50 |
55:35 |
6:18 |
12:36 |
5.00 |
1:02:53 |
7:18 |
14:36 |
5.50 |
1:09:41 |
6:48 |
13:36 |
6.00 |
1:15:53 |
6:12 |
12:24 |
6.50 |
1:21:50 |
5:57 |
11:53 |
7.00 |
1:28:10 |
6:20 |
12:41 |
7.50 |
1:35:29 |
7:19 |
14:37 |
8.00 |
1:41:11 |
5:42 |
11:24 |
8.50 |
1:47:50 |
6:39 |
13:19 |
9.00 |
1:52:27 |
4:37 |
9:13 |
9.50 |
1:56:43 |
4:16 |
8:33 |
10.00 |
2:01:05 |
4:22 |
8:44 |
10.50 |
2:05:33 |
4:29 |
8:57 |
11.00 |
2:09:59 |
4:26 |
8:52 |
11.50 |
2:14:13 |
4:14 |
8:28 |
12.00 |
2:18:31 |
4:18 |
8:37 |
12.50 |
2:22:48 |
4:17 |
8:34 |
13.00 |
2:27:07 |
4:19 |
8:37 |
13.50 |
2:31:59 |
4:52 |
9:43 |
14.00 |
2:36:19 |
4:21 |
8:42 |
14.50 |
2:39:53 |
3:33 |
7:07 |
15.00 |
2:43:47 |
3:55 |
7:49 |
15.50 |
2:47:39 |
3:52 |
7:44 |
16.00 |
2:51:45 |
4:06 |
8:11 |
16.50 |
2:55:50 |
4:06 |
8:11 |
16.68 |
2:57:21 |
1:31 |
8:21 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:45 |
42.92% |
More |
800m |
3:30 |
7:03 |
48.04% |
More |
1km |
4:27 |
7:10 |
49.54% |
More |
Mile |
7:27 |
7:27 |
50.89% |
More |
5k |
24:43 |
7:57 |
52.04% |
More |
5 miles |
41:34 |
8:19 |
50.70% |
More |
10k |
52:03 |
8:23 |
50.74% |
More |
10 miles |
1:33:32 |
9:21 |
46.77% |
More |
Half |
2:13:08 |
10:10 |
43.55% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:52 |
8:52 |
42.77 |
5km |
29:31 |
9:30 |
43.58 |
5M |
48:52 |
9:46 |
43.13 |
10km |
1:01:32 |
9:54 |
42.92 |
10M |
1:41:53 |
10:11 |
42.94 |
Half |
2:15:39 |
10:21 |
42.41 |
20M |
3:32:26 |
10:37 |
42.91 |
Mara |
4:42:50 |
10:48 |
42.98 |
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Sounds like a good weekend of training, beers and burger sound good too. Hope the last months training goes well.