Sat 4th Jun 2011 at 9:00am by ChrisHurk
Run > Race
- warm
-
Time
25:17
-
Miles
3.11
-
Min/mi
8:08
-
Pacing
92.8%
-
WAVA
53.52
-
Cals
542
-
Asc(m)
117
-
Surface
Trail
Notes & Comments
First serious run for a couple of months. Not ideal prep after yesterday's tempo bike followed by bbq and the obligatory wine. Was quite warm and didn't have much in legs so took pace off and stayed with it. Pleasing thing is the calf is showing no signs of pain at all. A few more miles of running will get me back to normal times.
Split Summary
====
1) - 1m - 7:49(7:50/m) - 177cal
2) - 1m - 8:27(8:27/m) - 179cal
3) - 1m - 8:38(8:38/m) - 177cal
4) - 0.05m - 23(7:51/m) - 9cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
56 |
56 |
7:26 |
0/2 |
0.25 |
1:54 |
58 |
7:42 |
0/0 |
0.38 |
2:53 |
1:00 |
7:59 |
1/1 |
0.50 |
3:52 |
59 |
7:51 |
0/1 |
0.63 |
4:49 |
56 |
7:32 |
2/1 |
0.75 |
5:48 |
59 |
7:53 |
0/1 |
0.88 |
6:49 |
1:01 |
8:08 |
1/1 |
1.00 |
7:49 |
1:00 |
8:00 |
0/1 |
1.13 |
8:47 |
59 |
7:49 |
1/1 |
1.25 |
9:51 |
1:03 |
8:26 |
2/0 |
1.38 |
10:54 |
1:03 |
8:22 |
1/1 |
1.50 |
11:57 |
1:04 |
8:32 |
0/1 |
1.63 |
13:03 |
1:05 |
8:41 |
1/0 |
1.75 |
14:05 |
1:03 |
8:23 |
0/1 |
1.88 |
15:10 |
1:05 |
8:39 |
0/2 |
2.00 |
16:15 |
1:05 |
8:40 |
0/1 |
2.13 |
17:23 |
1:08 |
9:04 |
1/0 |
2.25 |
18:29 |
1:06 |
8:47 |
1/0 |
2.38 |
19:39 |
1:10 |
9:17 |
2/0 |
2.50 |
20:45 |
1:06 |
8:49 |
1/1 |
2.63 |
21:51 |
1:06 |
8:49 |
1/1 |
2.75 |
23:00 |
1:09 |
9:10 |
1/0 |
2.88 |
24:00 |
1:00 |
7:57 |
1/1 |
3.00 |
24:54 |
54 |
7:12 |
0/2 |
3.05 |
25:18 |
24 |
8:20 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:22 |
42.01% |
More |
800m |
3:47 |
7:37 |
46.79% |
More |
1km |
4:43 |
7:36 |
49.11% |
More |
Mile |
7:45 |
7:45 |
51.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
52.38 |
5km |
25:15 |
8:08 |
53.59 |
5M |
41:49 |
8:22 |
52.53 |
10km |
52:39 |
8:28 |
52.04 |
10M |
1:27:12 |
8:43 |
51.86 |
Half |
1:56:06 |
8:52 |
51.11 |
20M |
3:01:48 |
9:05 |
51.72 |
Mara |
4:02:03 |
9:14 |
51.79 |
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