Sun 27th Nov 2016 at 6:00am by bigfatjoe
Run > Steady-State
-
Time
1:14:52
-
Miles
8.60
-
Min/mi
8:42
-
Pacing
89%
-
WAVA
49.82
-
Cals
1371
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Nice easy run today. Less than two weeks until race day and so tapering. This makes 82km for the week. I expect to do 50-60k next week and then maybe one run before the Big Day.
Split Summary
===
1) 1km - 5:32
2) 1km - 5:20
3) 1km - 5:22
4) 1km - 5:31
5) 1km - 5:06
6) 1km - 5:13
7) 1km - 5:46
8) 1km - 5:47
9) 1km - 5:34
10) 1km - 5:15
11) 1km - 5:16
12) 1km - 5:25
13) 1km - 5:19
14) 0.84km - 4:27(5:19/km)
5:32 5:40 5:02 5:31 5:06 5:13 5:46 5:47 5:34 5:15 5:16 5:25 5:19 4:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.25 |
2:21 |
2:21 |
9:24 |
0.50 |
4:33 |
2:12 |
8:49 |
0.75 |
6:42 |
2:09 |
8:37 |
1.00 |
8:54 |
2:12 |
8:47 |
1.25 |
11:14 |
2:20 |
9:18 |
1.50 |
13:24 |
2:10 |
8:40 |
1.75 |
15:45 |
2:21 |
9:25 |
2.00 |
17:59 |
2:14 |
8:56 |
2.25 |
20:16 |
2:17 |
9:07 |
2.50 |
22:21 |
2:04 |
8:18 |
2.75 |
24:24 |
2:03 |
8:12 |
3.00 |
26:26 |
2:03 |
8:11 |
3.25 |
28:36 |
2:09 |
8:37 |
3.50 |
30:42 |
2:06 |
8:25 |
3.75 |
32:44 |
2:02 |
8:09 |
4.00 |
34:58 |
2:14 |
8:55 |
4.25 |
37:23 |
2:25 |
9:42 |
4.50 |
39:51 |
2:28 |
9:52 |
4.75 |
42:09 |
2:18 |
9:11 |
5.00 |
44:25 |
2:16 |
9:03 |
5.25 |
46:41 |
2:16 |
9:05 |
5.50 |
48:56 |
2:14 |
8:58 |
5.75 |
50:59 |
2:03 |
8:14 |
6.00 |
53:11 |
2:12 |
8:46 |
6.25 |
55:22 |
2:11 |
8:44 |
6.50 |
57:29 |
2:07 |
8:30 |
6.75 |
59:35 |
2:05 |
8:22 |
7.00 |
1:01:38 |
2:03 |
8:13 |
7.25 |
1:03:57 |
2:20 |
9:18 |
7.50 |
1:06:01 |
2:03 |
8:12 |
7.75 |
1:08:06 |
2:06 |
8:24 |
8.00 |
1:10:22 |
2:15 |
9:01 |
8.25 |
1:12:31 |
2:09 |
8:37 |
8.50 |
1:14:39 |
2:09 |
8:34 |
8.53 |
1:14:56 |
17 |
8:29 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:37 |
38.01% |
More |
800m |
3:53 |
7:49 |
43.34% |
More |
1km |
4:55 |
7:54 |
44.92% |
More |
Mile |
8:11 |
8:11 |
46.37% |
More |
5k |
26:41 |
8:35 |
48.22% |
More |
5 miles |
43:29 |
8:42 |
48.46% |
More |
10k |
54:01 |
8:42 |
48.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:39 |
7:39 |
49.57 |
5km |
25:27 |
8:11 |
50.55 |
5M |
42:08 |
8:26 |
50.03 |
10km |
53:03 |
8:32 |
49.78 |
10M |
1:27:51 |
8:47 |
49.80 |
Half |
1:56:57 |
8:56 |
49.19 |
20M |
3:03:09 |
9:09 |
49.77 |
Mara |
4:03:51 |
9:18 |
49.85 |
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