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Sun 7th Mar 2010 at 11:00am by Vindicator

Run > Progressive

Essex 20

Good
windy
cold

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Time
2:36:35
Miles
20.00
Min/mi
7:50
Pacing
92.9%
WAVA
58.75
Cals
2249
Asc(m)
930
Hillscore
2
Surface
Road

Notes & Comments

Near perfectly executed progressing training run apwart from I went off a little faster than intended. Very pleased with near Half marathin pace on fatigued legs towards the end.
Split Summary

====

1) - 1m - 8:21(8:21/m) - 108cal

2) - 1m - 8:18(8:18/m) - 113cal

3) - 1m - 8:13(8:13/m) - 112cal

4) - 1m - 8:20(8:20/m) - 113cal

5) - 1m - 8:12(8:12/m) - 112cal

6) - 1m - 8:15(8:15/m) - 112cal

7) - 1m - 8:12(8:12/m) - 111cal

8) - 1m - 8:02(8:02/m) - 113cal

9) - 1m - 8:00(8:00/m) - 112cal

10) - 1m - 7:52(7:52/m) - 112cal

11) - 1m - 7:57(7:57/m) - 113cal

12) - 1m - 7:51(7:51/m) - 113cal

13) - 1m - 7:43(7:43/m) - 112cal

14) - 1m - 7:39(7:39/m) - 113cal

15) - 1m - 7:27(7:27/m) - 112cal

16) - 1m - 7:20(7:20/m) - 112cal

17) - 1m - 7:18(7:18/m) - 113cal

18) - 1m - 6:57(6:57/m) - 110cal

19) - 1m - 7:06(7:06/m) - 112cal

20) - 1m - 6:55(6:55/m) - 111cal

21) - 0.09m - 37(6:48/m) - 10cal

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 2.2%

Pace Zone: 6:20-6:39/mile: 4.3%

Pace Zone: 6:40-6:59/mile: 6.1%

Pace Zone: 7:00-7:19/mile: 10.3%

Pace Zone: 7:20-7:39/mile: 14.7%

Pace Zone: 7:40-7:59/mile: 17.3%

Pace Zone: 8:00-8:19/mile: 16.6%

Pace Zone: 8:20-8:39/mile: 13%

Pace Zone: 8:40-8:59/mile: 6.8%

Pace Zone: 9:00-9:19/mile: 2.9%

Pace Zone: 9:20-9:39/mile: 1.6%

8:21 8:18 8:13 8:20 8:12 8:15 8:12 8:02 8:00 7:52 7:57 7:51 7:43 7:39 7:27 7:20 7:18 6:57 7:06 6:55 37

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	8:21	8:21	8:21	11/12
2.00	16:39	8:17	8:17	5/5
3.00	24:53	8:14	8:14	8/5
4.00	33:12	8:19	8:19	4/7
5.00	41:24	8:12	8:12	2/3
6.00	49:39	8:15	8:15	5/6
7.00	57:51	8:12	8:12	6/4
8.00	1:05:53	8:02	8:02	6/3
9.00	1:13:53	8:00	8:00	2/6
10.00	1:21:46	7:52	7:52	3/8
11.00	1:29:43	7:57	7:57	15/2
12.00	1:37:35	7:52	7:52	4/3
13.00	1:45:18	7:43	7:43	5/10
14.00	1:52:56	7:38	7:38	4/6
15.00	2:00:24	7:28	7:28	3/0
16.00	2:07:44	7:20	7:20	6/6
17.00	2:15:02	7:18	7:18	6/5
18.00	2:22:00	6:58	6:58	4/5
19.00	2:29:05	7:06	7:06	1/5
20.00	2:36:00	6:54	6:54	9/8
20.09	2:36:56	56	10:30	1/0

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
12	1.0%	8:02
12	1.1%	8:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:31	46.11%	More
800m	3:21	6:44	50.92%	More
1km	4:13	6:48	52.99%	More
Mile	6:51	6:51	56.55%	More
5k	21:40	6:58	60.67%	More
5 miles	35:33	7:07	60.17%	More
10k	44:36	7:11	59.98%	More
10 miles	1:14:06	7:25	59.66%	More
Half	1:38:48	7:33	59.21%	More
20 miles	2:35:44	7:47	59.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	59.24
5km	21:45	7:00	60.43
5M	36:01	7:12	59.39
10km	45:21	7:18	58.99
10M	1:15:06	7:31	58.87
Half	1:39:59	7:38	58.06
20M	2:36:35	7:50	58.74
Mara	3:28:28	7:57	58.83

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