Sat 19th Nov 2016 at 6:00am by bigfatjoe
Run > Long Run
-
Time
3:54:36
-
Miles
24.87
-
Min/mi
9:26
-
Pacing
59%
-
WAVA
49.03
-
Cals
3907
-
Asc(m)
42
-
Hillscore
47
-
Surface
Road
Notes & Comments
Run to the station and then run from Berowra back home. Lots of hills but good running and very enjoyable. Ran with Tim, Adam and Channy. Very excited to get out there and run this race in 3 weeks!
Split Summary
===
Run to the station - 1.25km in 7 mins (I deleted the first run because we then got a train to the start of the run).
1) 1km - 5:56
2) 1km - 5:56
3) 1km - 5:42
4) 1km - 5:45
5) 1km - 5:28
6) 1km - 5:45
7) 1km - 5:44
8) 1km - 5:38
9) 1km - 5:40
10) 1km - 5:37
11) 1km - 5:40
12) 1km - 6:03
13) 1km - 5:32
14) 1km - 5:17
15) 1km - 5:27
16) 1km - 5:42
17) 1km - 5:39
18) 1km - 6:15
19) 1km - 6:23
20) 1km - 5:15
21) 1km - 5:51
22) 1km - 5:31
23) 1km - 5:30
24) 1km - 6:08
25) 1km - 6:32
26) 1km - 5:54
27) 1km - 5:39
28) 1km - 6:06
29) 1km - 6:13
30) 1km - 6:03
31) 1km - 5:54
32) 1km - 6:17
33) 1km - 6:31
34) 1km - 6:04
35) 1km - 5:49
36) 1km - 6:01
37) 1km - 5:58
38) 1km - 6:21
39) 0.77km - 4:51(6:19/km)
5:56 5:56 5:42 5:45 5:28 5:45 5:44 5:38 5:40 5:37 5:40 6:03 5:32 5:17 5:27 5:42 5:39 6:15 6:23 5:15 5:51 5:31 5:30 6:08 6:32 5:54 5:39 6:06 6:13 6:03 5:54 6:17 6:31 6:04 5:49 6:01 5:58 6:21 4:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
9:29 |
9:29 |
9:29 |
18/25 |
2.00 |
18:46 |
9:17 |
9:17 |
23/28 |
3.00 |
27:52 |
9:06 |
9:06 |
18/26 |
4.00 |
37:02 |
9:09 |
9:09 |
25/18 |
5.00 |
46:09 |
9:07 |
9:07 |
13/23 |
6.00 |
55:08 |
9:00 |
9:00 |
15/19 |
7.00 |
1:04:19 |
9:11 |
9:11 |
21/26 |
8.00 |
1:13:45 |
9:26 |
9:26 |
14/63 |
9.00 |
1:22:20 |
8:35 |
8:35 |
4/107 |
10.00 |
1:36:30 |
14:10 |
14:10 |
45/34 |
11.00 |
1:45:59 |
9:29 |
9:29 |
72/4 |
12.00 |
1:55:52 |
9:52 |
9:52 |
65/3 |
13.00 |
2:04:56 |
9:04 |
9:04 |
24/14 |
14.00 |
2:13:44 |
8:49 |
8:49 |
3/19 |
15.00 |
2:23:19 |
9:34 |
9:34 |
32/17 |
16.00 |
2:36:24 |
13:05 |
13:05 |
23/33 |
17.00 |
2:45:44 |
9:20 |
9:20 |
9/39 |
18.00 |
2:55:32 |
9:48 |
9:48 |
32/44 |
19.00 |
3:05:09 |
9:36 |
9:36 |
35/40 |
20.00 |
3:15:03 |
9:55 |
9:55 |
30/21 |
21.00 |
3:25:16 |
10:12 |
10:12 |
23/36 |
22.00 |
3:34:36 |
9:20 |
9:20 |
16/30 |
23.00 |
3:44:23 |
9:47 |
9:47 |
26/30 |
24.00 |
3:56:20 |
11:58 |
11:58 |
25/24 |
24.09 |
3:57:10 |
50 |
9:24 |
0/5 |
Elevation
Biggest Climbs (m) |
Min/mi |
135 3.3% |
9:28
|
38 4.9% |
8:58
|
22 4.5% |
9:21
|
22 3.8% |
9:44
|
22 5.7% |
9:56
|
22 2.0% |
9:33
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:17 |
34.95% |
More |
800m |
4:09 |
8:21 |
40.60% |
More |
1km |
5:13 |
8:23 |
42.33% |
More |
Mile |
8:26 |
8:26 |
44.95% |
More |
5k |
27:55 |
8:59 |
46.07% |
More |
5 miles |
45:06 |
9:01 |
46.73% |
More |
10k |
56:14 |
9:03 |
46.96% |
More |
10 miles |
1:36:03 |
9:36 |
45.55% |
More |
Half |
2:04:56 |
9:32 |
46.40% |
More |
20 miles |
3:14:47 |
9:44 |
46.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
48.73 |
5km |
25:52 |
8:20 |
49.73 |
5M |
42:50 |
8:34 |
49.21 |
10km |
53:56 |
8:41 |
48.97 |
10M |
1:29:19 |
8:56 |
48.98 |
Half |
1:58:55 |
9:05 |
48.38 |
20M |
3:06:13 |
9:19 |
48.95 |
Mara |
4:07:55 |
9:28 |
49.03 |
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