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Sun 9th Mar 2014 at 10:00am by Essex Dave
Run > Race
-
Time
3:12:02
-
Miles
20.00
-
Min/mi
9:36
-
Pacing
94.4%
-
WAVA
48.87
-
Cals
2349
-
Asc(m)
42
-
Hillscore
11
-
Surface
Road
Notes & Comments
Tried for Negative split 9:40-9:45 first 10 and 9;30-9:35 second 10, but the hill killed me on the last lap. plus the heat and the lack of any water after 11 miles. Still a good performance in tough conditions, and VLM should be easier as no comparable hills!
===
1) 1m - 9:45(9:45/m) 118cal
2) 1m - 9:25(9:25/m) 118cal
3) 1m - 9:46(9:46/m) 119cal
4) 1m - 9:41(9:41/m) 119cal
5) 1m - 9:44(9:44/m) 118cal
6) 1m - 9:44(9:44/m) 119cal
7) 1m - 9:37(9:37/m) 119cal
8) 1m - 9:47(9:47/m) 119cal
9) 1m - 9:38(9:38/m) 118cal
10) 1m - 10:10(10:10/m) 119cal
11) 1m - 9:46(9:46/m) 119cal
12) 1m - 9:53(9:53/m) 119cal
13) 1m - 9:22(9:22/m) 118cal
14) 1m - 9:25(9:25/m) 119cal
15) 1m - 9:21(9:21/m) 118cal
16) 1m - 10:16(10:16/m) 116cal
17) 1m - 9:35(9:35/m) 118cal
18) 1m - 9:49(9:49/m) 118cal
19) 1m - 9:29(9:29/m) 118cal
20) 0.85m - 7:49(9:15/m) 100cal
9:45 9:25 9:46 9:41 9:44 9:44 9:37 9:47 9:38 10:10 9:46 9:53 9:22 9:25 9:21 10:16 9:35 9:49 9:29 7:49
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
9:46 |
9:46 |
9:46 |
10/16 |
| 2.00 |
19:12 |
9:26 |
9:26 |
0/25 |
| 3.00 |
29:00 |
9:47 |
9:47 |
32/2 |
| 4.00 |
38:43 |
9:43 |
9:43 |
2/4 |
| 5.00 |
48:28 |
9:45 |
9:45 |
7/3 |
| 6.00 |
58:15 |
9:47 |
9:47 |
5/4 |
| 7.00 |
1:07:53 |
9:37 |
9:37 |
3/3 |
| 8.00 |
1:17:41 |
9:48 |
9:48 |
10/16 |
| 9.00 |
1:27:21 |
9:41 |
9:41 |
1/26 |
| 10.00 |
1:37:33 |
10:12 |
10:12 |
33/2 |
| 11.00 |
1:47:21 |
9:48 |
9:48 |
2/4 |
| 12.00 |
1:57:13 |
9:51 |
9:51 |
4/5 |
| 13.00 |
2:06:33 |
9:21 |
9:21 |
4/4 |
| 14.00 |
2:15:58 |
9:24 |
9:24 |
10/13 |
| 15.00 |
2:25:17 |
9:19 |
9:19 |
0/23 |
| 16.00 |
2:35:32 |
10:15 |
10:15 |
27/5 |
| 17.00 |
2:45:09 |
9:37 |
9:37 |
4/1 |
| 18.00 |
2:54:57 |
9:48 |
9:48 |
5/4 |
| 19.00 |
3:04:28 |
9:31 |
9:31 |
4/5 |
| 19.78 |
3:11:50 |
7:22 |
9:24 |
3/2 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:14 |
8:58 |
35.02% |
More |
| 800m |
4:31 |
9:05 |
39.97% |
More |
| 1km |
5:40 |
9:07 |
41.88% |
More |
| Mile |
9:10 |
9:10 |
44.56% |
More |
| 5k |
29:06 |
9:22 |
47.18% |
More |
| 5 miles |
47:43 |
9:33 |
46.78% |
More |
| 10k |
59:39 |
9:36 |
46.65% |
More |
| 10 miles |
1:36:20 |
9:38 |
47.34% |
More |
| Half |
2:06:54 |
9:41 |
47.76% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:01 |
8:01 |
50.96 |
| 5km |
26:41 |
8:35 |
51.45 |
| 5M |
44:11 |
8:50 |
50.51 |
| 10km |
55:37 |
8:57 |
50.04 |
| 10M |
1:32:06 |
9:13 |
49.51 |
| Half |
2:02:38 |
9:22 |
49.02 |
| 20M |
3:12:02 |
9:36 |
48.86 |
| Mara |
4:15:40 |
9:45 |
49.00 |
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