Fri 2nd Dec 2016 at 5:00am by bigfatjoe
Run > Medium Long Run
-
Time
2:03:14
-
Miles
13.11
-
Min/mi
9:24
-
Pacing
54%
-
WAVA
47.08
-
Cals
2102
-
Asc(m)
42
-
Hillscore
19
-
Surface
Road
Notes & Comments
2 comments
Final "longish" run with Adam before race day. Due to the Friday start, we moved the run one day forward from the usual Saturday.
Split Summary
===
1) 1km - 6:15
2) 1km - 5:34
3) 1km - 5:47
4) 1km - 5:59
5) 1km - 6:06
6) 1km - 5:33
7) 1km - 5:53
8) 1km - 5:39
9) 1km - 5:36
10) 1km - 5:40
11) 1km - 5:46
12) 1km - 5:39
13) 1km - 5:40
14) 1km - 6:06
15) 1km - 5:50
16) 1km - 5:35
17) 1km - 5:38
18) 1km - 5:40
19) 1km - 6:20
20) 1km - 6:52
21) 1km - 5:40
22) 0.1km - 25(4:53/km)
6:15 5:34 5:47 5:59 6:06 5:33 5:53 5:39 5:36 5:40 5:46 5:39 5:40 6:06 5:50 5:35 5:38 5:40 6:20 6:52 5:40 25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
5:05 |
5:05 |
10:09 |
25/4 |
1.00 |
9:43 |
4:38 |
9:16 |
8/14 |
1.50 |
13:57 |
4:14 |
8:28 |
2/33 |
2.00 |
18:51 |
4:54 |
9:48 |
4/57 |
2.50 |
23:43 |
4:52 |
9:45 |
17/2 |
3.00 |
28:55 |
5:12 |
10:23 |
13/36 |
3.50 |
33:07 |
4:13 |
8:25 |
19/6 |
4.00 |
37:43 |
4:36 |
9:12 |
32/41 |
4.50 |
42:41 |
4:58 |
9:56 |
5/15 |
5.00 |
47:14 |
4:33 |
9:06 |
6/9 |
5.50 |
51:44 |
4:30 |
8:59 |
4/2 |
6.00 |
56:14 |
4:30 |
9:00 |
1/1 |
6.50 |
1:01:03 |
4:50 |
9:39 |
2/2 |
7.00 |
1:05:26 |
4:23 |
8:46 |
2/2 |
7.50 |
1:14:26 |
9:00 |
18:00 |
5/5 |
8.00 |
1:19:29 |
5:03 |
10:06 |
7/0 |
8.50 |
1:24:26 |
4:57 |
9:54 |
29/6 |
9.00 |
1:29:18 |
4:52 |
9:44 |
4/8 |
9.50 |
1:33:41 |
4:23 |
8:45 |
1/22 |
10.00 |
1:38:17 |
4:37 |
9:14 |
16/22 |
10.50 |
1:42:46 |
4:29 |
8:58 |
1/2 |
11.00 |
1:47:19 |
4:33 |
9:06 |
6/4 |
11.50 |
1:52:20 |
5:01 |
10:01 |
16/17 |
12.00 |
1:57:45 |
5:25 |
10:50 |
31/5 |
12.50 |
2:02:39 |
4:54 |
9:47 |
6/14 |
12.95 |
2:08:46 |
6:07 |
13:39 |
10/6 |
Elevation
Biggest Climbs (m) |
Min/mi |
33 3.2% |
9:56
|
29 6.4% |
11:04
|
27 8.9% |
8:37
|
25 5.1% |
10:04
|
21 2.0% |
10:13
|
18 2.1% |
10:30
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:55 |
41.89% |
More |
800m |
4:06 |
8:16 |
41.03% |
More |
1km |
5:09 |
8:18 |
42.77% |
More |
Mile |
8:40 |
8:40 |
43.75% |
More |
5k |
28:14 |
9:05 |
45.56% |
More |
5 miles |
46:24 |
9:17 |
45.43% |
More |
10k |
1:01:26 |
9:53 |
42.99% |
More |
10 miles |
1:37:31 |
9:45 |
44.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
47.11 |
5km |
26:47 |
8:37 |
48.03 |
5M |
44:22 |
8:52 |
47.51 |
10km |
55:51 |
8:59 |
47.29 |
10M |
1:32:29 |
9:15 |
47.31 |
Half |
2:03:08 |
9:24 |
46.72 |
20M |
3:12:49 |
9:38 |
47.28 |
Mara |
4:16:44 |
9:48 |
47.35 |
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Nice one. Nearly there. Was telling some guys at work about your crazy race. Hope the final lead in is going well.
Cheers Si - I am ready now. Just 3 days of work and then I will be off down the coast to get started on Friday am.