Sun 28th Feb 2016 at 10:00am by jeronimo
Run > Race
-
Time
1:05:59
-
Miles
10.07
-
Min/mi
6:33
-
Pacing
94%
-
WAVA
74.99
-
Cals
1139
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
4 comments
Bournemouth 10 it was all going so well but then it all started hurting
Split Summary
===
1) 1m - 6:04(6:04/m) 110cal 9.89/11.71mph
2) 1m - 6:14(6:14/m) 113cal 9.63/10.67mph
3) 1m - 6:24(6:24/m) 113cal 9.37/10.49mph
4) 1m - 6:23(6:23/m) 113cal 9.4/10.34mph
5) 1m - 6:38(6:38/m) 114cal 9.04/10mph
6) 1m - 6:48(6:48/m) 114cal 8.82/10mph
7) 1m - 7:01(7:01/m) 113cal 8.56/9.05mph
8) 1m - 6:56(6:56/m) 114cal 8.65/9.42mph
9) 1m - 6:40(6:40/m) 114cal 8.99/9.91mph
10) 1m - 6:27(6:27/m) 114cal 9.29/10.06mph
11) 0.07m - 26(6:27/m) 7cal 9.31/10.05mph
6:04 6:14 6:24 6:23 6:38 6:48 7:01 6:56 6:40 6:27 26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:02 |
3:02 |
6:03 |
10/4 |
1.00 |
6:03 |
3:01 |
6:03 |
11/8 |
1.50 |
9:10 |
3:07 |
6:14 |
1/7 |
2.00 |
12:17 |
3:07 |
6:14 |
6/1 |
2.50 |
15:23 |
3:07 |
6:14 |
3/3 |
3.00 |
18:41 |
3:17 |
6:35 |
2/4 |
3.50 |
21:51 |
3:10 |
6:20 |
4/5 |
4.00 |
25:04 |
3:13 |
6:26 |
1/11 |
4.50 |
28:27 |
3:23 |
6:47 |
5/2 |
5.00 |
31:42 |
3:15 |
6:30 |
3/1 |
5.50 |
35:07 |
3:25 |
6:49 |
2/1 |
6.00 |
38:30 |
3:24 |
6:47 |
6/10 |
6.50 |
42:03 |
3:33 |
7:06 |
14/1 |
7.00 |
45:31 |
3:27 |
6:55 |
9/8 |
7.50 |
49:01 |
3:30 |
7:00 |
8/2 |
8.00 |
52:27 |
3:26 |
6:52 |
6/1 |
8.50 |
55:50 |
3:24 |
6:48 |
5/22 |
9.00 |
59:07 |
3:17 |
6:33 |
5/10 |
9.50 |
1:02:25 |
3:19 |
6:37 |
7/5 |
10.00 |
1:05:34 |
3:09 |
6:17 |
7/13 |
10.07 |
1:06:01 |
27 |
6:35 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:26 |
5:46 |
57.66% |
More |
800m |
2:58 |
5:57 |
65.49% |
More |
1km |
3:42 |
5:57 |
68.32% |
More |
Mile |
6:00 |
6:00 |
71.49% |
More |
5k |
19:20 |
6:14 |
75.53% |
More |
5 miles |
31:40 |
6:20 |
75.12% |
More |
10k |
39:59 |
6:26 |
74.31% |
More |
10 miles |
1:05:31 |
6:33 |
74.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
75.31 |
5km |
18:58 |
6:06 |
77.02 |
5M |
31:25 |
6:17 |
75.73 |
10km |
39:33 |
6:22 |
75.12 |
10M |
1:05:30 |
6:33 |
74.97 |
Half |
1:27:12 |
6:39 |
73.95 |
20M |
2:16:33 |
6:50 |
74.83 |
Mara |
3:01:49 |
6:56 |
74.94 |
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Hope everything is OK Jerry
sore calves (both) on the outside (if that makes sense) but bigger problem is sore hamstrings (both). Not sure best course of action now
Try a foam roller or get a sports massage!
Thanks Kelly - i am trying the foam roller.