Sat 21st Mar 2009 at 1:00pm by flanker
Run > General
-
Time
2:56:23
-
Miles
20.06
-
Min/mi
8:48
-
Pacing
88%
-
WAVA
52.80
-
Cals
3481
-
Asc(m)
1200
-
Surface
Road
Notes & Comments
Rhayader 20
Out steady up the hill, push the return, aiming for sub-3. No problem. Sore, blistered feet!
Split Summary
====
1) - 1m - 8:36(8:36/m) - 169cal
2) - 1m - 8:29(8:29/m) - 175cal
3) - 1m - 8:37(8:37/m) - 175cal
4) - 1m - 9:04(9:04/m) - 173cal
5) - 1m - 11:07(11:07/m) - 171cal
6) - 1m - 10:46(10:46/m) - 175cal
7) - 1m - 8:22(8:22/m) - 174cal
8) - 1m - 8:11(8:11/m) - 174cal
9) - 1m - 8:33(8:33/m) - 174cal
10) - 1m - 8:45(8:45/m) - 172cal
11) - 1m - 8:33(8:33/m) - 173cal
12) - 1m - 8:07(8:07/m) - 174cal
13) - 1m - 8:09(8:09/m) - 174cal
14) - 1m - 8:56(8:56/m) - 174cal
15) - 1m - 9:07(9:07/m) - 174cal
16) - 1m - 8:33(8:33/m) - 173cal
17) - 1m - 8:09(8:09/m) - 174cal
18) - 1m - 8:34(8:34/m) - 174cal
19) - 1m - 8:58(8:58/m) - 176cal
20) - 1m - 8:18(8:18/m) - 172cal
21) - 0.07m - 28(6:45/m) - 11cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.7%
Pace Zone: 7:20-7:39/mile: 5.4%
Pace Zone: 7:40-7:59/mile: 11.5%
Pace Zone: 8:00-8:19/mile: 15.4%
Pace Zone: 8:20-8:39/mile: 15.4%
Pace Zone: 8:40-8:59/mile: 10.6%
Pace Zone: 9:00-9:19/mile: 6.8%
Pace Zone: 9:20-9:39/mile: 6.6%
Pace Zone: 9:40-9:59/mile: 5.3%
Pace Zone: 10:00-10:19/mile: 4.2%
Pace Zone: 10:20-10:39/mile: 3.8%
Pace Zone: 10:40-10:59/mile: 3%
Pace Zone: 11:00-11:19/mile: 2.1%
Pace Zone: 11:20-11:39/mile: 1.6%
Pace Zone: 11:40-11:59/mile: 1.5%
Pace Zone: 12:00-12:19/mile: 1.3%
8:36 8:29 8:37 9:04 11:07 10:46 8:22 8:11 8:33 8:45 8:33 8:07 8:09 8:56 9:07 8:33 8:09 8:34 8:58 8:18 28
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
8:36 |
8:36 |
8:36 |
0/0 |
2.00 |
17:05 |
8:29 |
8:29 |
0/0 |
3.00 |
25:42 |
8:37 |
8:37 |
0/0 |
4.00 |
34:46 |
9:04 |
9:04 |
0/0 |
5.00 |
45:53 |
11:07 |
11:07 |
0/0 |
6.00 |
56:39 |
10:46 |
10:46 |
0/0 |
7.00 |
1:05:01 |
8:22 |
8:22 |
0/0 |
8.00 |
1:13:12 |
8:11 |
8:11 |
0/0 |
9.00 |
1:21:45 |
8:33 |
8:33 |
0/0 |
10.00 |
1:30:31 |
8:45 |
8:45 |
0/0 |
11.00 |
1:39:04 |
8:33 |
8:33 |
0/0 |
12.00 |
1:47:11 |
8:07 |
8:07 |
0/0 |
13.00 |
1:55:20 |
8:09 |
8:09 |
0/0 |
14.00 |
2:04:15 |
8:56 |
8:56 |
0/0 |
15.00 |
2:13:23 |
9:07 |
9:07 |
0/0 |
16.00 |
2:21:55 |
8:33 |
8:33 |
0/0 |
17.00 |
2:30:05 |
8:09 |
8:09 |
0/0 |
18.00 |
2:38:39 |
8:34 |
8:34 |
0/0 |
19.00 |
2:47:37 |
8:58 |
8:58 |
0/0 |
20.00 |
2:55:55 |
8:18 |
8:18 |
0/0 |
20.07 |
2:56:24 |
29 |
7:22 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:29 |
47.08% |
More |
800m |
3:32 |
7:06 |
49.29% |
More |
1km |
4:30 |
7:15 |
50.58% |
More |
Mile |
7:28 |
7:28 |
52.52% |
More |
5k |
25:35 |
8:14 |
52.12% |
More |
5 miles |
41:58 |
8:24 |
51.57% |
More |
10k |
51:50 |
8:20 |
52.15% |
More |
10 miles |
1:24:55 |
8:30 |
52.56% |
More |
Half |
1:51:25 |
8:30 |
52.99% |
More |
20 miles |
2:55:46 |
8:47 |
52.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:47 |
5:47 |
67.85 |
5km |
21:02 |
6:46 |
63.40 |
5M |
36:12 |
7:14 |
59.79 |
10km |
46:22 |
7:28 |
58.30 |
10M |
1:19:46 |
7:59 |
55.96 |
Half |
1:48:31 |
8:17 |
53.99 |
20M |
2:55:47 |
8:47 |
52.81 |
Mara |
3:59:09 |
9:08 |
51.76 |
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