Sun 1st Mar 2015 at 9:00am by McFlooze
Run > Race
-
Time
1:40:03
-
Miles
13.14
-
Min/mi
7:37
-
Pacing
92%
-
WAVA
65.51
-
Cals
1584
-
Asc(m)
42
-
Hillscore
15
-
Surface
Road
Notes & Comments
Coventry Half. Dje to niggles had been advised not to race so decided to tick off the dreaded 7m at LT session instead. Ran top end of easy for first 6 miles and then tempo for last 7. Great fun overtaking people and had a cheeky sprint finish. Great confidence giver. The knee feels ok, or will after some ice I think. Bring on Warwick!
Split Summary
===
1) 1m - 7:46(7:46/m) 121cal
2) 1m - 8:11(8:11/m) 121cal
3) 1m - 7:55(7:55/m) 121cal
4) 1m - 7:57(7:57/m) 121cal
5) 1m - 8:02(8:02/m) 121cal
6) 1m - 8:05(8:05/m) 121cal
7) 1m - 7:26(7:26/m) 120cal
8) 1m - 8:02(8:02/m) 122cal
9) 1m - 6:56(6:56/m) 119cal
10) 1m - 7:17(7:17/m) 121cal
11) 1m - 7:21(7:21/m) 121cal
12) 1m - 7:08(7:08/m) 119cal
13) 1m - 7:08(7:08/m) 120cal
14) 0.14m - 49(5:50/m) 16cal
7:46 8:11 7:55 7:57 8:02 8:05 7:26 8:02 6:56 7:17 7:21 7:08 7:08 49
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:48 |
3:48 |
7:36 |
9/5 |
1.00 |
7:45 |
3:57 |
7:53 |
4/6 |
1.50 |
11:38 |
3:53 |
7:46 |
3/7 |
2.00 |
15:55 |
4:17 |
8:35 |
16/3 |
2.50 |
19:52 |
3:57 |
7:54 |
2/3 |
3.00 |
23:50 |
3:58 |
7:57 |
1/8 |
3.50 |
27:51 |
4:01 |
8:02 |
9/3 |
4.00 |
31:48 |
3:57 |
7:54 |
6/3 |
4.50 |
36:00 |
4:12 |
8:24 |
16/0 |
5.00 |
39:50 |
3:50 |
7:40 |
1/8 |
5.50 |
43:48 |
3:58 |
7:56 |
4/1 |
6.00 |
47:55 |
4:06 |
8:13 |
16/0 |
6.50 |
51:37 |
3:42 |
7:24 |
3/2 |
7.00 |
55:20 |
3:44 |
7:27 |
11/13 |
7.50 |
59:21 |
4:01 |
8:01 |
21/0 |
8.00 |
1:03:21 |
4:01 |
8:01 |
22/5 |
8.50 |
1:06:53 |
3:32 |
7:04 |
0/9 |
9.00 |
1:10:18 |
3:25 |
6:49 |
0/21 |
9.50 |
1:13:59 |
3:41 |
7:23 |
16/7 |
10.00 |
1:17:35 |
3:36 |
7:11 |
4/6 |
10.50 |
1:21:17 |
3:42 |
7:24 |
2/5 |
11.00 |
1:24:56 |
3:39 |
7:18 |
0/5 |
11.50 |
1:28:32 |
3:36 |
7:12 |
0/10 |
12.00 |
1:32:04 |
3:32 |
7:04 |
0/16 |
12.50 |
1:35:50 |
3:46 |
7:31 |
5/3 |
13.00 |
1:39:12 |
3:22 |
6:44 |
2/16 |
13.13 |
1:40:01 |
49 |
6:31 |
2/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
45 3.3% |
7:45
|
34 1.2% |
7:51
|
16 5.5% |
8:21
|
16 2.9% |
7:57
|
16 2.7% |
6:49
|
13 2.4% |
7:35
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:13 |
54.11% |
More |
800m |
3:12 |
6:26 |
59.10% |
More |
1km |
4:05 |
6:35 |
60.38% |
More |
Mile |
6:55 |
6:55 |
61.57% |
More |
5k |
22:14 |
7:09 |
66.91% |
More |
5 miles |
35:40 |
7:08 |
67.85% |
More |
10k |
45:15 |
7:17 |
66.87% |
More |
10 miles |
1:15:06 |
7:31 |
66.22% |
More |
Half |
1:39:43 |
7:37 |
65.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:11 |
6:11 |
68.84 |
5km |
21:04 |
6:47 |
70.60 |
5M |
35:13 |
7:03 |
68.72 |
10km |
44:32 |
7:10 |
67.96 |
10M |
1:14:29 |
7:27 |
66.77 |
Half |
1:39:43 |
7:37 |
65.06 |
20M |
2:37:32 |
7:53 |
64.69 |
Mara |
3:30:54 |
8:03 |
63.94 |
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