F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Sun 4th Mar 2012 at 10:00am by CT
Run > Race
-
Time
2:29:31
-
Miles
20.04
-
Min/mi
7:28
-
Pacing
92.8%
-
WAVA
71.54
-
Cals
2386
-
Asc(m)
817
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Surface
Road
Notes & Comments
Essex 20 - 3 lap course
Split Summary
====
1) - 1.01m - 7:22(7:19/m) - 116cal
2) - 1.01m - 7:10(7:06/m) - 120cal
3) - 1m - 7:54(7:52/m) - 119cal
4) - 1.01m - 7:30(7:24/m) - 121cal
5) - 0.99m - 7:30(7:33/m) - 119cal
6) - 1m - 7:34(7:33/m) - 120cal
7) - 1m - 7:21(7:22/m) - 120cal
8) - 1.01m - 7:29(7:25/m) - 119cal
9) - 1m - 7:13(7:14/m) - 118cal
10) - 1m - 7:58(8:00/m) - 120cal
11) - 0.99m - 7:26(7:28/m) - 119cal
12) - 1m - 7:29(7:29/m) - 119cal
13) - 1m - 7:23(7:21/m) - 119cal
14) - 1m - 7:16(7:17/m) - 120cal
15) - 1.01m - 7:25(7:19/m) - 119cal
16) - 0.99m - 7:46(7:50/m) - 118cal
17) - 1.01m - 7:43(7:36/m) - 121cal
18) - 1m - 7:36(7:36/m) - 120cal
19) - 1m - 7:30(7:31/m) - 120cal
20) - 0.98m - 6:57(7:06/m) - 116cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.6%
Pace Zone: 6:20-6:39/mile: 4.8%
Pace Zone: 6:40-6:59/mile: 11.6%
Pace Zone: 7:00-7:19/mile: 23%
Pace Zone: 7:20-7:39/mile: 24.5%
Pace Zone: 7:40-7:59/mile: 15.9%
Pace Zone: 8:00-8:19/mile: 6.7%
Pace Zone: 8:20-8:39/mile: 3.4%
Pace Zone: 8:40-8:59/mile: 2.1%
Pace Zone: 9:00-9:19/mile: 1.3%
Pace Zone: 9:20-9:39/mile: 1.2%
7:22 7:10 7:54 7:30 7:30 7:34 7:21 7:29 7:13 7:58 7:26 7:29 7:23 7:16 7:25 7:46 7:43 7:36 7:30 6:57 18
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Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
7:18 |
7:18 |
7:18 |
0/0 |
| 2.00 |
14:24 |
7:06 |
7:06 |
0/0 |
| 3.00 |
22:16 |
7:52 |
7:52 |
0/0 |
| 4.00 |
29:41 |
7:25 |
7:25 |
0/0 |
| 5.00 |
37:15 |
7:34 |
7:34 |
0/0 |
| 6.00 |
44:47 |
7:33 |
7:33 |
0/0 |
| 7.00 |
52:09 |
7:22 |
7:22 |
0/0 |
| 8.00 |
59:35 |
7:26 |
7:26 |
0/0 |
| 9.00 |
1:06:48 |
7:13 |
7:13 |
0/0 |
| 10.00 |
1:14:47 |
7:59 |
7:59 |
0/0 |
| 11.00 |
1:22:15 |
7:29 |
7:29 |
0/0 |
| 12.00 |
1:29:45 |
7:29 |
7:29 |
0/0 |
| 13.00 |
1:37:05 |
7:21 |
7:21 |
0/0 |
| 14.00 |
1:44:21 |
7:16 |
7:16 |
0/0 |
| 15.00 |
1:51:43 |
7:22 |
7:22 |
0/0 |
| 16.00 |
1:59:31 |
7:48 |
7:48 |
0/0 |
| 17.00 |
2:07:08 |
7:38 |
7:38 |
0/0 |
| 18.00 |
2:14:43 |
7:35 |
7:35 |
0/0 |
| 19.00 |
2:22:14 |
7:31 |
7:31 |
0/0 |
| 20.00 |
2:29:21 |
7:07 |
7:07 |
0/0 |
| 20.04 |
2:29:48 |
27 |
12:12 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:37 |
6:31 |
58.08% |
More |
| 800m |
3:26 |
6:54 |
60.14% |
More |
| 1km |
4:19 |
6:57 |
62.18% |
More |
| Mile |
7:03 |
7:03 |
64.56% |
More |
| 5k |
22:39 |
7:17 |
69.11% |
More |
| 5 miles |
36:47 |
7:21 |
68.93% |
More |
| 10k |
45:56 |
7:24 |
68.75% |
More |
| 10 miles |
1:14:18 |
7:26 |
70.01% |
More |
| Half |
1:37:35 |
7:27 |
71.10% |
More |
| 20 miles |
2:29:17 |
7:28 |
71.50% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:14 |
6:14 |
73.01 |
| 5km |
20:44 |
6:40 |
75.47 |
| 5M |
34:19 |
6:52 |
73.89 |
| 10km |
43:13 |
6:57 |
73.07 |
| 10M |
1:11:34 |
7:09 |
72.67 |
| Half |
1:35:17 |
7:16 |
72.19 |
| 20M |
2:29:12 |
7:28 |
71.54 |
| Mara |
3:18:39 |
7:35 |
70.72 |
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