Sun 22nd Mar 2009 at 10:00am by SPKoF
Run > Long Run
-
Time
2:56:55
-
Miles
20.05
-
Min/mi
8:49
-
WAVA
51.96
-
Cals
2750
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Ashby 20 run as a LSR with full 4 Inns fell kit in rucksack
Split Summary
====
Lap 1 - 1 miles - 8:34(8:34/m) - 134cal
Lap 2 - 1 miles - 8:29(8:29/m) - 137cal
Lap 3 - 1 miles - 8:26(8:26/m) - 137cal
Lap 4 - 1 miles - 8:09(8:09/m) - 138cal
Lap 5 - 1 miles - 8:40(8:40/m) - 138cal
Lap 6 - 1 miles - 8:58(8:58/m) - 137cal
Lap 7 - 1 miles - 8:32(8:32/m) - 137cal
Lap 8 - 1 miles - 8:48(8:48/m) - 137cal
Lap 9 - 1 miles - 8:36(8:36/m) - 137cal
Lap 10 - 1 miles - 8:51(8:51/m) - 138cal
Lap 11 - 1 miles - 9:18(9:18/m) - 137cal
Lap 12 - 1 miles - 8:41(8:41/m) - 137cal
Lap 13 - 1 miles - 8:53(8:53/m) - 136cal
Lap 14 - 1 miles - 9:32(9:32/m) - 139cal
Lap 15 - 1 miles - 9:14(9:14/m) - 137cal
Lap 16 - 1 miles - 9:01(9:01/m) - 137cal
Lap 17 - 1 miles - 8:55(8:55/m) - 137cal
Lap 18 - 1 miles - 8:56(8:56/m) - 137cal
Lap 19 - 1 miles - 9:12(9:12/m) - 139cal
Lap 20 - 1 miles - 8:43(8:43/m) - 136cal
Lap 21 - 0.05 miles - 25(8:28/m) - 8cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.1%
Pace Zone: 7:20-7:39/mile: 3%
Pace Zone: 7:40-7:59/mile: 7.7%
Pace Zone: 8:00-8:19/mile: 13.5%
Pace Zone: 8:20-8:39/mile: 16%
Pace Zone: 8:40-8:59/mile: 15.1%
Pace Zone: 9:00-9:19/mile: 14.8%
Pace Zone: 9:20-9:39/mile: 10.5%
Pace Zone: 9:40-9:59/mile: 6.8%
Pace Zone: 10:00-10:19/mile: 3.6%
Pace Zone: 10:20-10:39/mile: 2.1%
Pace Zone: 10:40-10:59/mile: 2.2%
Pace Zone: 11:00-11:19/mile: 1.2%
8:34 8:29 8:26 8:09 8:40 8:58 8:32 8:48 8:36 8:51 9:18 8:41 8:53 9:32 9:14 9:01 8:55 8:56 9:12 8:43 25
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
52.24 |
5km |
24:31 |
7:53 |
53.26 |
5M |
40:35 |
8:07 |
52.47 |
10km |
51:06 |
8:13 |
52.14 |
10M |
1:24:38 |
8:28 |
52.04 |
Half |
1:52:41 |
8:36 |
51.34 |
20M |
2:56:27 |
8:49 |
51.95 |
Mara |
3:54:55 |
8:58 |
52.03 |
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