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Sun 17th Mar 2013 at 11:00am by Hawkins
Run > Race
Good
breezy
-
Time
2:34:21
-
Miles
20.00
-
Min/mi
7:43
-
Pacing
93%
-
WAVA
58.19
-
Cals
2817
-
Asc(m)
160
-
Hillscore
1
-
Surface
Road
Notes & Comments
I achieved a PB at the East Hull 20 for the fifth year running. Although I was struggling in the first five miles, after a wee stop I positively flew along. Most importantly, I felt great in the last five miles and unlike in previous years, my pace didn't drop significantly. This bodes well for sub-3:30 in the VLM provided it's not too hot.
Split Summary
===
1) 1m - 7:15(7:15/m) - 141cal - 8.27
2) 1m - 7:26(7:26/m) - 140cal - 8.07/10.56mph
3) 1m - 7:36(7:36/m) - 140cal - 7.89/9.55mph
4) 1m - 7:29(7:29/m) - 141cal - 8.01/10.4mph
5) 1m - 7:31(7:31/m) - 141cal - 7.99/10.68mph
6) 1m - 7:38(7:38/m) - 139cal - 7.87/12.48mph
7) 1m - 7:31(7:31/m) - 141cal - 7.99/12.25mph
8) 1m - 7:38(7:38/m) - 143cal - 7.86/10.35mph
9) 1m - 7:45(7:45/m) - 143cal - 7.74/12.18mph
10) 1m - 7:34(7:34/m) - 142cal - 7.93/11.33mph
11) 1m - 7:43(7:43/m) - 143cal - 7.77/10.5mph
12) 1m - 7:41(7:41/m) - 143cal - 7.81/10.75mph
13) 1m - 7:39(7:39/m) - 144cal - 7.83/11.13mph
14) 1m - 7:59(7:59/m) - 142cal - 7.52/10.23mph
15) 1m - 8:06(8:06/m) - 142cal - 7.41/10.81mph
16) 1m - 7:59(7:59/m) - 141cal - 7.51/9.33mph
17) 1m - 8:09(8:09/m) - 140cal - 7.37/9.09mph
18) 1m - 8:06(8:06/m) - 142cal - 7.4/11.18mph
19) 1m - 8:07(8:07/m) - 140cal - 7.38/9.42mph
20) 0.94m - 7:29(8:00/m) - 129cal - 7.5/9.29mph
Pace Zone Summary
===
Pace Zone: 5:40-5:59/m: 1.1%
Pace Zone: 6:00-6:19/m: 3.5%
Pace Zone: 6:20-6:39/m: 6.2%
Pace Zone: 6:40-6:59/m: 8.5%
Pace Zone: 7:00-7:19/m: 14.5%
Pace Zone: 7:20-7:39/m: 22.8%
Pace Zone: 7:40-7:59/m: 19.9%
Pace Zone: 8:00-8:19/m: 14.3%
Pace Zone: 8:20-8:39/m: 4.6%
Pace Zone: 8:40-8:59/m: 1%
Max Speed
===
12.48mph
7:15 7:26 7:36 7:29 7:31 7:38 7:31 7:38 7:45 7:34 7:43 7:41 7:39 7:59 8:06 7:59 8:09 8:06 8:07 7:29
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
7:18 |
7:18 |
7:18 |
4/2 |
2.00 |
14:44 |
7:26 |
7:26 |
9/6 |
3.00 |
22:20 |
7:36 |
7:36 |
5/3 |
4.00 |
29:49 |
7:29 |
7:29 |
5/4 |
5.00 |
37:19 |
7:30 |
7:30 |
8/7 |
6.00 |
44:58 |
7:38 |
7:38 |
1/6 |
7.00 |
52:28 |
7:30 |
7:30 |
7/1 |
8.00 |
1:00:06 |
7:38 |
7:38 |
9/2 |
9.00 |
1:07:51 |
7:45 |
7:45 |
16/8 |
10.00 |
1:15:25 |
7:34 |
7:34 |
2/10 |
11.00 |
1:23:08 |
7:43 |
7:43 |
3/1 |
12.00 |
1:30:49 |
7:41 |
7:41 |
4/7 |
13.00 |
1:38:28 |
7:40 |
7:40 |
2/7 |
14.00 |
1:46:27 |
7:59 |
7:59 |
5/3 |
15.00 |
1:54:32 |
8:05 |
8:05 |
9/6 |
16.00 |
2:02:33 |
8:01 |
8:01 |
6/5 |
17.00 |
2:10:41 |
8:08 |
8:08 |
2/6 |
18.00 |
2:18:48 |
8:07 |
8:07 |
3/4 |
19.00 |
2:26:55 |
8:07 |
8:07 |
2/2 |
19.94 |
2:34:25 |
7:30 |
8:01 |
11/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:26 |
45.68% |
More |
800m |
3:24 |
6:50 |
49.60% |
More |
1km |
4:19 |
6:57 |
51.54% |
More |
Mile |
7:09 |
7:09 |
54.32% |
More |
5k |
23:03 |
7:25 |
56.01% |
More |
5 miles |
37:14 |
7:27 |
56.84% |
More |
10k |
46:28 |
7:29 |
57.00% |
More |
10 miles |
1:15:21 |
7:32 |
57.54% |
More |
Half |
1:39:12 |
7:34 |
58.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:33 |
5:33 |
69.91 |
5km |
19:32 |
6:17 |
66.08 |
5M |
33:08 |
6:38 |
63.87 |
10km |
42:10 |
6:47 |
62.82 |
10M |
1:11:31 |
7:09 |
60.61 |
Half |
1:36:30 |
7:22 |
59.18 |
20M |
2:34:21 |
7:43 |
58.18 |
Mara |
3:28:18 |
7:57 |
57.84 |
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