Sun 17th Sep 2017 at 6:00am by FitterStu
Run > Medium Long Run
- cold
-
Time
1:15:30
-
Miles
6.62
-
Min/mi
11:24
-
Pacing
79.6%
-
WAVA
42.43
-
Cals
832
-
Asc(m)
42
-
Hillscore
9
-
Surface
Mixed
Notes & Comments
With dogs up the dams. Their longest run ever (and longest week of running ever) and they are tired afterwards.
I was OK. No chest problems. Didn't run very hard. Right foot was a bit sore. Mostly when walking before hand though. Didn't really bother me when running.
I have a cold and was producing a lot of snot. Also had a few beers last night. All OK though.
11:32 10:13 10:28 11:30 12:27 12:38 6:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:46 |
2:46 |
11:02 |
3/2 |
0.50 |
5:49 |
3:03 |
12:12 |
3/3 |
0.75 |
8:37 |
2:49 |
11:15 |
4/3 |
1.00 |
11:29 |
2:51 |
11:25 |
2/5 |
1.25 |
14:17 |
2:48 |
11:13 |
1/3 |
1.50 |
16:42 |
2:25 |
9:40 |
1/8 |
1.75 |
19:11 |
2:29 |
9:58 |
1/3 |
2.00 |
21:41 |
2:29 |
9:58 |
2/11 |
2.25 |
24:14 |
2:33 |
10:13 |
0/11 |
2.50 |
26:33 |
2:19 |
9:18 |
0/24 |
2.75 |
29:22 |
2:49 |
11:14 |
0/13 |
3.00 |
32:09 |
2:47 |
11:07 |
4/4 |
3.25 |
35:44 |
3:35 |
14:21 |
7/3 |
3.50 |
38:22 |
2:38 |
10:34 |
0/6 |
3.75 |
40:59 |
2:37 |
10:26 |
5/2 |
4.00 |
43:39 |
2:40 |
10:40 |
11/0 |
4.25 |
47:26 |
3:47 |
15:08 |
16/6 |
4.50 |
50:26 |
3:00 |
11:59 |
20/0 |
4.75 |
53:22 |
2:56 |
11:44 |
10/0 |
5.00 |
56:06 |
2:44 |
10:57 |
9/2 |
5.25 |
58:55 |
2:48 |
11:13 |
3/2 |
5.50 |
1:01:44 |
2:49 |
11:16 |
9/0 |
5.75 |
1:04:34 |
2:51 |
11:22 |
3/3 |
6.00 |
1:08:41 |
4:07 |
16:29 |
3/3 |
6.25 |
1:11:24 |
2:42 |
10:49 |
5/1 |
6.50 |
1:14:14 |
2:50 |
11:20 |
1/4 |
6.60 |
1:15:25 |
1:11 |
11:21 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:17 |
36.00% |
More |
800m |
4:50 |
9:44 |
40.39% |
More |
1km |
6:03 |
9:44 |
42.08% |
More |
Mile |
9:51 |
9:51 |
43.90% |
More |
5k |
33:23 |
10:45 |
44.10% |
More |
5 miles |
55:48 |
11:10 |
42.99% |
More |
10k |
1:10:38 |
11:22 |
42.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
51.31 |
5km |
31:24 |
10:06 |
46.90 |
5M |
54:31 |
10:54 |
44.00 |
10km |
1:10:09 |
11:17 |
42.71 |
10M |
2:01:50 |
12:11 |
40.66 |
Half |
2:46:39 |
12:43 |
39.03 |
20M |
4:32:14 |
13:37 |
37.86 |
Mara |
6:12:23 |
14:13 |
36.91 |
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