Sun 4th Mar 2012 at 9:00am by mackfly
Run > Race
-
Time
2:23:05
-
Miles
20.05
-
Min/mi
7:08
-
Pacing
94.3%
-
WAVA
65.89
-
Cals
2361
-
Asc(m)
330
-
Surface
Road
Notes & Comments
thanet 20,
a bit of rain and wind but nothing major, wind was mainly on the way back.
i was going to go out at 7.45 and increase every 5 miles but the starting pace was comfortable. i pretty much maintained this effort level throughout. the last three miles i upped the effort. this was comfortable and much easier than 2 years ago. no tightness after. gels at 6, 12 and 16
Split Summary
====
1) - 1m - 7:11(7:11/m) - 115cal
2) - 1m - 7:10(7:10/m) - 118cal
3) - 1m - 7:13(7:13/m) - 119cal
4) - 1m - 7:08(7:08/m) - 118cal
5) - 1m - 7:01(7:01/m) - 118cal
6) - 1m - 7:14(7:14/m) - 118cal
7) - 1m - 7:24(7:24/m) - 119cal
8) - 1m - 7:19(7:19/m) - 118cal
9) - 1m - 7:10(7:11/m) - 118cal
10) - 1m - 7:08(7:08/m) - 118cal
11) - 1m - 6:54(6:54/m) - 117cal
12) - 1m - 7:26(7:26/m) - 118cal
13) - 1m - 6:53(6:53/m) - 117cal
14) - 1m - 7:19(7:19/m) - 119cal
15) - 1m - 7:07(7:08/m) - 118cal
16) - 1m - 7:11(7:11/m) - 118cal
17) - 1m - 7:07(7:07/m) - 116cal
18) - 1m - 6:53(6:53/m) - 118cal
19) - 1m - 7:15(7:15/m) - 118cal
20) - 1m - 6:42(6:42/m) - 117cal
21) - 0.06m - 21(6:10/m) - 6cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 3.3%
Pace Zone: 6:20-6:39/mile: 9.2%
Pace Zone: 6:40-6:59/mile: 23.2%
Pace Zone: 7:00-7:19/mile: 31.8%
Pace Zone: 7:20-7:39/mile: 16.7%
Pace Zone: 7:40-7:59/mile: 6.7%
Pace Zone: 8:00-8:19/mile: 3.5%
Pace Zone: 8:20-8:39/mile: 2.1%
7:11 7:10 7:13 7:08 7:01 7:14 7:24 7:19 7:10 7:08 6:54 7:26 6:53 7:19 7:07 7:11 7:07 6:53 7:15 6:42 21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
7:11 |
7:11 |
7:11 |
0/0 |
2.00 |
14:21 |
7:10 |
7:10 |
0/0 |
3.00 |
21:34 |
7:13 |
7:13 |
0/0 |
4.00 |
28:42 |
7:08 |
7:08 |
0/0 |
5.00 |
35:44 |
7:01 |
7:01 |
0/0 |
6.00 |
42:57 |
7:14 |
7:14 |
0/0 |
7.00 |
50:22 |
7:24 |
7:24 |
0/0 |
8.00 |
57:41 |
7:19 |
7:19 |
0/0 |
9.00 |
1:04:52 |
7:10 |
7:10 |
0/0 |
10.00 |
1:11:59 |
7:08 |
7:08 |
0/0 |
11.00 |
1:18:53 |
6:53 |
6:53 |
0/0 |
12.00 |
1:26:19 |
7:26 |
7:26 |
0/0 |
13.00 |
1:33:13 |
6:54 |
6:54 |
0/0 |
14.00 |
1:40:31 |
7:18 |
7:18 |
0/0 |
15.00 |
1:47:40 |
7:08 |
7:08 |
0/0 |
16.00 |
1:54:50 |
7:11 |
7:11 |
0/0 |
17.00 |
2:01:56 |
7:06 |
7:06 |
0/0 |
18.00 |
2:08:50 |
6:54 |
6:54 |
0/0 |
19.00 |
2:16:05 |
7:15 |
7:15 |
0/0 |
20.00 |
2:22:47 |
6:42 |
6:42 |
0/0 |
20.04 |
2:23:03 |
16 |
7:14 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:44 |
5:44 |
69.44 |
5km |
19:22 |
6:14 |
69.87 |
5M |
32:15 |
6:27 |
68.12 |
10km |
40:44 |
6:33 |
67.26 |
10M |
1:07:51 |
6:47 |
66.65 |
Half |
1:30:38 |
6:55 |
65.47 |
20M |
2:22:42 |
7:08 |
65.89 |
Mara |
3:10:38 |
7:17 |
65.76 |
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