Sun 14th Jun 2015 at 9:00am by jdc
Run > Race
-
Time
56:19
-
Miles
6.29
-
Min/mi
8:57
-
Pacing
92%
-
WAVA
61.97
-
Cals
694
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:30(8:30/m) 110cal
2) 1m - 8:34(8:34/m) 110cal
3) 1m - 9:10(9:10/m) 110cal
4) 1m - 9:32(9:32/m) 111cal
5) 1m - 9:11(9:11/m) 111cal
6) 1m - 8:51(8:51/m) 110cal
7) 0.29m - 2:32(8:43/m) 32cal
two castles run today. disappointed with it - didnt feel good from the start for no particular reason. was 27.33 a 5k then just got slower. it was warm but not too bad i strugled on the hills. outside course pb by 2 seconds.
8:30 8:34 9:10 9:32 9:11 8:51 2:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:59 |
1:59 |
7:55 |
0/4 |
0.50 |
4:10 |
2:11 |
8:43 |
6/0 |
0.75 |
6:24 |
2:15 |
8:59 |
3/5 |
1.00 |
8:30 |
2:06 |
8:23 |
4/2 |
1.25 |
10:41 |
2:11 |
8:43 |
2/2 |
1.50 |
12:49 |
2:08 |
8:32 |
1/6 |
1.75 |
14:59 |
2:10 |
8:39 |
2/2 |
2.00 |
17:03 |
2:05 |
8:18 |
0/4 |
2.25 |
19:17 |
2:14 |
8:56 |
4/0 |
2.50 |
21:42 |
2:24 |
9:37 |
7/0 |
2.75 |
23:57 |
2:15 |
9:02 |
5/1 |
3.00 |
26:14 |
2:17 |
9:07 |
5/3 |
3.25 |
28:47 |
2:34 |
10:15 |
14/0 |
3.50 |
31:14 |
2:26 |
9:45 |
7/3 |
3.75 |
33:31 |
2:18 |
9:10 |
0/2 |
4.00 |
35:45 |
2:14 |
8:57 |
2/4 |
4.25 |
38:00 |
2:15 |
9:00 |
1/1 |
4.50 |
40:19 |
2:18 |
9:14 |
4/8 |
4.75 |
42:45 |
2:26 |
9:44 |
8/0 |
5.00 |
44:56 |
2:11 |
8:44 |
2/6 |
5.25 |
47:02 |
2:06 |
8:25 |
0/9 |
5.50 |
49:19 |
2:17 |
9:06 |
1/1 |
5.75 |
51:31 |
2:13 |
8:51 |
2/1 |
6.00 |
53:47 |
2:16 |
9:03 |
8/0 |
6.25 |
55:57 |
2:10 |
8:40 |
1/6 |
6.28 |
56:15 |
18 |
9:08 |
3/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
60.16 |
5km |
26:40 |
8:35 |
63.19 |
5M |
44:09 |
8:50 |
62.33 |
10km |
55:36 |
8:57 |
61.98 |
10M |
1:32:04 |
9:12 |
61.71 |
Half |
2:02:34 |
9:21 |
60.56 |
20M |
3:11:56 |
9:36 |
60.90 |
Mara |
4:15:33 |
9:45 |
60.60 |
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