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Sun 7th Mar 2010 at 11:00am by Vindicator
Run > Progressive
-
Time
2:36:35
-
Miles
20.00
-
Min/mi
7:50
-
Pacing
92.9%
-
WAVA
57.58
-
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
|
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 |
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 |
53.36% |
More |
| Mile |
6:51 |
6:51 |
57.27% |
More |
| 5k |
21:40 |
6:58 |
60.65% |
More |
| 5 miles |
35:33 |
7:07 |
60.26% |
More |
| 10k |
44:36 |
7:11 |
59.98% |
More |
| 10 miles |
1:14:06 |
7:25 |
59.07% |
More |
| Half |
1:38:48 |
7:33 |
58.83% |
More |
| 20 miles |
2:35:44 |
7:47 |
57.89% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:32 |
6:32 |
60.00 |
| 5km |
21:45 |
7:00 |
60.41 |
| 5M |
36:01 |
7:12 |
59.48 |
| 10km |
45:21 |
7:18 |
58.99 |
| 10M |
1:15:06 |
7:31 |
58.28 |
| Half |
1:39:59 |
7:38 |
57.66 |
| 20M |
2:36:35 |
7:50 |
57.58 |
| Mara |
3:28:28 |
7:57 |
57.80 |
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