Tue 22nd Nov 2016 at 5:00am by bigfatjoe

Run > Hill Work

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Time
2:20:11
Miles
14.15
Min/mi
9:54
Pacing
58%
WAVA
44.90
Cals
2225
Asc(m)
42
Surface
Road

Notes & Comments

Final hill run before C2K. Tiring, really tough run. Then all the way to work. Very pleased.

Split Summary
===
1) 1km - 6:19
2) 1km - 6:10
3) 1km - 6:36
4) 1km - 6:39
5) 1km - 6:31
6) 1km - 6:45
7) 1km - 6:43
8) 1km - 6:27
9) 1km - 6:27
10) 1km - 5:58
11) 1km - 5:52
12) 1km - 6:00
13) 1km - 6:24
14) 1km - 5:47
15) 1km - 5:25
16) 1km - 6:21
17) 1km - 5:54
18) 1km - 6:29
19) 1km - 6:00
20) 1km - 5:53
21) 1km - 5:46
22) 1km - 5:33
23) 0.77km - 4:14(5:28/km)

6:29 6:10 6:36 6:49 6:41 7:05 6:43 6:27 6:37 5:58 5:52 6:00 6:24 5:47 4:25 6:21 5:54 6:49 6:20 5:13 5:42 5:33 4:14

Pace

11%

15%

21%

33%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	5:10	5:10	10:20
1.00	10:00	4:50	9:40
1.50	15:18	5:18	10:37
2.00	20:58	5:40	11:19
2.50	26:16	5:18	10:36
3.00	31:46	5:30	11:01
3.50	37:06	5:20	10:40
4.00	42:44	5:37	11:15
4.50	47:53	5:09	10:18
5.00	53:17	5:25	10:49
5.50	58:26	5:08	10:17
6.00	1:03:49	5:23	10:46
6.50	1:08:29	4:40	9:20
7.00	1:13:08	4:39	9:18
7.50	1:18:09	5:01	10:02
8.00	1:27:06	8:57	17:54
8.50	1:31:28	4:22	8:44
9.00	1:36:10	4:42	9:23
9.50	1:40:48	4:38	9:16
10.00	1:45:53	5:05	10:11
10.50	1:50:38	4:45	9:30
11.00	1:56:17	5:39	11:18
11.50	2:01:04	4:47	9:33
12.00	2:07:43	6:39	13:18
12.50	2:12:20	4:37	9:14
13.00	2:17:16	4:57	9:53
13.50	2:22:07	4:50	9:41
13.90	2:26:01	3:54	9:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:39	37.84%	More
800m	4:09	8:21	40.58%	More
1km	5:15	8:26	42.05%	More
Mile	8:57	8:57	42.37%	More
5k	29:27	9:29	43.69%	More
5 miles	49:56	9:59	42.21%	More
10k	1:01:53	9:58	42.68%	More
10 miles	1:44:23	10:26	41.91%	More
Half	2:17:41	10:31	42.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:27	8:27	44.88
5km	28:06	9:03	45.78
5M	46:32	9:18	45.29
10km	58:36	9:26	45.07
10M	1:37:02	9:42	45.09
Half	2:09:11	9:52	44.53
20M	3:22:18	10:07	45.06
Mara	4:29:20	10:17	45.13

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