Sun 7th Jan 2018 at 9:00am by K5 Gus
Run > Marathon Pace
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Time
2:31:33
-
Miles 19.56
-
Min/mi 7:45
-
Pacing
87%
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WAVA
67.59
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Stride(cm)
113
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Cals
1796
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Cadence
183
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BPM
149
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%MHR
79.5
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B/mi 1158
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Asc(m)
42
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Hillscore
12
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Surface
Road
8m warm-up, 2 * 5MP, with 0.5m recovery, 1m warm-down.
Very cold morning, -6C at the start, but no wind, scenery stunning with the hills all plastered in snow.
MP sections averaged 7:01 and 6:59
Need to be able to do that without the break between the 2 sessions, although this has been a very high mileage week for me ( 78 miles ) and today was day 13 in a row.
Split Summary
===
1) 1m - 8:30(8:30/m) 124/133bpm 81cal 7.06/7.83mph
2) 1m - 8:34(8:34/m) 130/140bpm 90cal 7.01/7.64mph
3) 1m - 8:24(8:24/m) 134/140bpm 93cal 7.14/7.41mph
4) 1m - 8:45(8:45/m) 137/142bpm 98cal 6.85/7.66mph
5) 1m - 8:05(8:05/m) 133/140bpm 82cal 7.43/7.76mph
6) 1m - 8:14(8:14/m) 137/141bpm 87cal 7.29/7.58mph
7) 1m - 8:21(8:21/m) 139/151bpm 89cal 7.19/7.85mph
8) 1m - 8:28(8:28/m) 142/150bpm 94cal 7.09/7.39mph
9) 1m - 7:00(7:00/m) 154/160bpm 93cal 8.56/8.81mph
10) 1m - 7:00(7:00/m) 159/166bpm 94cal 8.56/9.33mph
11) 1m - 7:00(7:00/m) 161/167bpm 95cal 8.58/9.16mph
12) 1m - 7:05(7:05/m) 165/171bpm 100cal 8.47/9.31mph
13) 1m - 6:59(6:59/m) 167/171bpm 100cal 8.59/9.25mph
14) 0.5m - 5:17(10:36/m) 150/168bpm 47cal 5.66/8.43mph
15) 1m - 6:49(6:49/m) 161/166bpm 89cal 8.8/9.39mph
16) 1m - 7:08(7:08/m) 167/171bpm 101cal 8.4/8.77mph
17) 1m - 7:04(7:04/m) 166/171bpm 99cal 8.49/9.06mph
18) 1m - 7:04(7:04/m) 168/172bpm 99cal 8.49/9mph
19) 1m - 6:48(6:48/m) 166/168bpm 93cal 8.82/9.1mph
20) 1m - 8:19(8:19/m) 152/167bpm 65cal 7.21/8.6mph
21) 0.07m - 40(10:03/m) 156/158bpm 7cal 5.97/6.87mph
Very cold morning, -6C at the start, but no wind, scenery stunning with the hills all plastered in snow.
MP sections averaged 7:01 and 6:59
Need to be able to do that without the break between the 2 sessions, although this has been a very high mileage week for me ( 78 miles ) and today was day 13 in a row.
Split Summary
===
1) 1m - 8:30(8:30/m) 124/133bpm 81cal 7.06/7.83mph
2) 1m - 8:34(8:34/m) 130/140bpm 90cal 7.01/7.64mph
3) 1m - 8:24(8:24/m) 134/140bpm 93cal 7.14/7.41mph
4) 1m - 8:45(8:45/m) 137/142bpm 98cal 6.85/7.66mph
5) 1m - 8:05(8:05/m) 133/140bpm 82cal 7.43/7.76mph
6) 1m - 8:14(8:14/m) 137/141bpm 87cal 7.29/7.58mph
7) 1m - 8:21(8:21/m) 139/151bpm 89cal 7.19/7.85mph
8) 1m - 8:28(8:28/m) 142/150bpm 94cal 7.09/7.39mph
9) 1m - 7:00(7:00/m) 154/160bpm 93cal 8.56/8.81mph
10) 1m - 7:00(7:00/m) 159/166bpm 94cal 8.56/9.33mph
11) 1m - 7:00(7:00/m) 161/167bpm 95cal 8.58/9.16mph
12) 1m - 7:05(7:05/m) 165/171bpm 100cal 8.47/9.31mph
13) 1m - 6:59(6:59/m) 167/171bpm 100cal 8.59/9.25mph
14) 0.5m - 5:17(10:36/m) 150/168bpm 47cal 5.66/8.43mph
15) 1m - 6:49(6:49/m) 161/166bpm 89cal 8.8/9.39mph
16) 1m - 7:08(7:08/m) 167/171bpm 101cal 8.4/8.77mph
17) 1m - 7:04(7:04/m) 166/171bpm 99cal 8.49/9.06mph
18) 1m - 7:04(7:04/m) 168/172bpm 99cal 8.49/9mph
19) 1m - 6:48(6:48/m) 166/168bpm 93cal 8.82/9.1mph
20) 1m - 8:19(8:19/m) 152/167bpm 65cal 7.21/8.6mph
21) 0.07m - 40(10:03/m) 156/158bpm 7cal 5.97/6.87mph
8:30 8:34 8:24 8:45 8:05 8:14 8:21 8:28 7:00 7:00 7:00 7:05 6:59 5:17 6:49 7:08 7:04 7:04 6:48 8:19 40
0mi in 0
Pace
| 2% | 5% | 32% | 32% | 29% |
Splits
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