Fri 7th Jul 2017 at 10:00am by HappyG(rrr)
Run > Marathon Pace
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Time
2:54:57
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Miles 20.04
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Min/mi 8:44
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Pacing
83%
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WAVA
57.52
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Stride(cm)
108
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Cals
2414
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Cadence
171
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Asc(m)
42
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Hillscore
8
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Surface
Road
Notes & Comments
1 comments
Goal was 20 with 8 at MP. Well, def did that but ouch! I know the 20 is always hard. But 8 at 7:20s shouldn't be that hard! Anyhoo, good to get that done. Need to build from here! And Bazo says it's normal to take a day off work (at enormous cost) just to do the long run that I can't do cos we're away this weekend. So that's OK! Oh, chucking out the Karrimor socks and the Adidas undies. Holes in both = chaffing. I ought to know better at 10 years of doing this now! And those Trespass trainers fine for 5 milers but rubbish for 20! G
Split Summary
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1) 1m - 8:57(8:57/m) 117cal 6.7/7.18mph
2) 1m - 7:17(7:17/m) 120cal 8.25/9.58mph
3) 1m - 7:02(7:02/m) 121cal 8.53/9.06mph
4) 1m - 7:14(7:14/m) 121cal 8.29/8.54mph
5) 1m - 7:14(7:14/m) 121cal 8.3/8.87mph
6) 1m - 7:19(7:19/m) 123cal 8.21/9.46mph
7) 1m - 7:19(7:19/m) 122cal 8.2/8.5mph
8) 1m - 7:14(7:14/m) 121cal 8.29/8.58mph
9) 1m - 7:16(7:16/m) 122cal 8.26/9.08mph
10) 1m - 10:14(10:14/m) 116cal 5.86/8.25mph
11) 1m - 9:47(9:47/m) 112cal 6.13/8.06mph
12) 1m - 9:37(9:37/m) 121cal 6.24/8.54mph
13) 1m - 9:40(9:40/m) 124cal 6.21/7.53mph
14) 1m - 9:41(9:41/m) 121cal 6.19/6.45mph
15) 1m - 9:52(9:52/m) 121cal 6.08/7.01mph
16) 1m - 9:23(9:23/m) 121cal 6.39/6.78mph
17) 1m - 9:32(9:32/m) 120cal 6.29/6.8mph
18) 1m - 10:04(10:04/m) 123cal 5.96/6.37mph
19) 1m - 9:47(9:47/m) 121cal 6.13/6.49mph
20) 1m - 10:02(10:02/m) 121cal 5.98/6.47mph
21) 0.04m - 24(9:12/m) 5cal 6.52/6.3mph
G Split Summary
===
1) 1m - 8:57(8:57/m) 117cal 6.7/7.18mph
2) 1m - 7:17(7:17/m) 120cal 8.25/9.58mph
3) 1m - 7:02(7:02/m) 121cal 8.53/9.06mph
4) 1m - 7:14(7:14/m) 121cal 8.29/8.54mph
5) 1m - 7:14(7:14/m) 121cal 8.3/8.87mph
6) 1m - 7:19(7:19/m) 123cal 8.21/9.46mph
7) 1m - 7:19(7:19/m) 122cal 8.2/8.5mph
8) 1m - 7:14(7:14/m) 121cal 8.29/8.58mph
9) 1m - 7:16(7:16/m) 122cal 8.26/9.08mph
10) 1m - 10:14(10:14/m) 116cal 5.86/8.25mph
11) 1m - 9:47(9:47/m) 112cal 6.13/8.06mph
12) 1m - 9:37(9:37/m) 121cal 6.24/8.54mph
13) 1m - 9:40(9:40/m) 124cal 6.21/7.53mph
14) 1m - 9:41(9:41/m) 121cal 6.19/6.45mph
15) 1m - 9:52(9:52/m) 121cal 6.08/7.01mph
16) 1m - 9:23(9:23/m) 121cal 6.39/6.78mph
17) 1m - 9:32(9:32/m) 120cal 6.29/6.8mph
18) 1m - 10:04(10:04/m) 123cal 5.96/6.37mph
19) 1m - 9:47(9:47/m) 121cal 6.13/6.49mph
20) 1m - 10:02(10:02/m) 121cal 5.98/6.47mph
21) 0.04m - 24(9:12/m) 5cal 6.52/6.3mph
8:57 7:17 7:02 7:14 7:14 7:19 7:19 7:14 7:16 10:14 9:47 9:37 9:40 9:41 9:52 9:23 9:32 10:04 9:47 10:02 24
0mi in 0
Pace
| 15% | 39% | 5% | 33% | 8% |
Splits
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nice MP section but two things...1) Maybe mile 2 was a bit early to start that and 2) did it need to be 20? I know I struggled the last 2 after my 17 with 10 today. Either way, its good to be able to do theses runs now and given where you were, some consistency will soon see big improvements