|
Location
|
Cape Town
|
Start Time
|
30/10/2008 07:55:01 AM
|
|
Category
|
Hills
|
|
Distance
|
11.28 kilometers
|
Ascend
|
188.3 meters
|
Descend
|
-189.0 meters
|
|
Total Time
|
00:54:22
|
Moving
|
00:54:06
|
Stopped
|
00:00:16
|
|
Average Pace
|
00:04:49 min/km
|
Fastest Pace
|
00:03:23 min/km
|
Slowest Pace
|
00:07:27 min/km
|
|
Calories
|
870
|
Average HR
|
147 BPM
|
Max HR
|
175 BPM
|
|
Weather
|
21 °C ScatterClouds
|
|
Equipment
|
Asics - Cumulus 9 (Red 3)
|
|
Notes
|
Ok hills. Legs feeling a little heavy, so didn't run yesterday, then ran today instead. Did 5 repeats instead. Felt better as it went on, but started too late to complete 7 repeats.
|
|
Splits
|
| Distance (km) |
Total Time |
Split Time |
Split Pace |
Split Speed |
Elevation Change (m) |
| 1.84 |
00:09:31 |
00:09:31 |
00:05:10 |
11.6 |
-18.38 |
| 0.53 |
00:11:31 |
00:02:00 |
00:03:48 |
15.8 |
19.07 |
| 0.56 |
00:14:26 |
00:02:55 |
00:05:13 |
11.5 |
-19.28 |
| 0.54 |
00:16:26 |
00:02:00 |
00:03:43 |
16.2 |
19.71 |
| 0.56 |
00:19:28 |
00:03:02 |
00:05:23 |
11.1 |
-19.89 |
| 0.53 |
00:21:28 |
00:02:00 |
00:03:46 |
15.9 |
21.36 |
| 0.57 |
00:24:26 |
00:02:58 |
00:05:14 |
11.5 |
-20.24 |
| 0.52 |
00:26:26 |
00:02:00 |
00:03:52 |
15.5 |
16.50 |
| 0.56 |
00:29:23 |
00:02:56 |
00:05:14 |
11.5 |
-18.67 |
| 0.53 |
00:31:23 |
00:02:00 |
00:03:45 |
16.0 |
23.56 |
| 0.55 |
00:34:14 |
00:02:51 |
00:05:10 |
11.6 |
-23.18 |
| 0.00 |
00:34:15 |
00:00:01 |
00:08:36 |
7.0 |
-0.07 |
| 0.00 |
00:34:16 |
00:00:01 |
00:09:05 |
6.6 |
-0.07 |
| 0.00 |
00:34:18 |
00:00:01 |
00:21:12 |
2.8 |
-0.11 |
| 0.01 |
00:34:24 |
00:00:06 |
00:10:24 |
5.8 |
-0.33 |
| 3.96 |
00:54:24 |
00:20:00 |
00:05:03 |
11.9 |
18.26 |
|