Sun 26th Apr 2009 at 8:00am by steeplechaser

Run > Race

  • warm
  • Time
    3:35:34
  • Miles
    26.53
  • Min/mi
    8:08
  • WAVA
    64.19
  • Cals
    3296
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 7:04(7:04/m) - 124cal

2) - 1m - 6:54(6:54/m) - 126cal

3) - 1m - 6:49(6:49/m) - 125cal

4) - 1m - 6:39(6:39/m) - 126cal

5) - 1m - 7:03(7:03/m) - 126cal

6) - 1m - 7:04(7:04/m) - 126cal

7) - 1m - 7:02(7:02/m) - 126cal

8) - 1m - 7:11(7:11/m) - 127cal

9) - 1m - 7:22(7:22/m) - 127cal

10) - 1m - 7:12(7:12/m) - 127cal

11) - 1m - 7:23(7:23/m) - 128cal

12) - 1m - 7:26(7:26/m) - 127cal

13) - 1m - 7:28(7:28/m) - 128cal

14) - 1m - 7:27(7:27/m) - 128cal

15) - 1m - 7:17(7:17/m) - 128cal

16) - 1m - 9:05(9:05/m) - 112cal

17) - 1m - 7:33(7:33/m) - 128cal

18) - 1m - 9:30(9:30/m) - 120cal

19) - 1m - 9:45(9:45/m) - 134cal

20) - 1m - 11:18(11:18/m) - 132cal

21) - 1m - 8:32(8:32/m) - 127cal

22) - 1m - 8:35(8:35/m) - 126cal

23) - 1m - 10:21(10:21/m) - 118cal

24) - 1m - 10:10(10:10/m) - 105cal

25) - 1m - 10:22(10:22/m) - 105cal

26) - 1m - 9:02(9:02/m) - 123cal

27) - 0.53m - 4:01(7:35/m) - 67cal

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 1.5%

Pace Zone: 6:00-6:19/mile: 3.4%

Pace Zone: 6:20-6:39/mile: 6.6%

Pace Zone: 6:40-6:59/mile: 11.1%

Pace Zone: 7:00-7:19/mile: 13.6%

Pace Zone: 7:20-7:39/mile: 12.5%

Pace Zone: 7:40-7:59/mile: 9.8%

Pace Zone: 8:00-8:19/mile: 7.5%

Pace Zone: 8:20-8:39/mile: 5%

Pace Zone: 8:40-8:59/mile: 3.5%

Pace Zone: 9:00-9:19/mile: 2.6%

Pace Zone: 9:20-9:39/mile: 2%

Pace Zone: 9:40-9:59/mile: 1.3%

Horrible run, uncomfortable at 6 miles, kept going to mile 15 then struggled the last 11 miles. Cramp kicked in around 20 miles. Not a pleasany experience. Glad it's over.
7:04 6:54 6:49 6:39 7:03 7:04 7:02 7:11 7:22 7:12 7:23 7:26 7:28 7:27 7:17 9:05 7:33 9:30 9:45 11:18 8:32 8:35 10:21 10:10 10:22 9:02 4:01

Predictions

Dist Time Per Mile WAVA
1M 6:21 6:21 67.60
5km 21:28 6:55 68.05
5M 35:49 7:10 66.42
10km 45:15 7:17 65.66
10M 1:15:29 7:33 65.06
Half 1:40:55 7:42 63.89
20M 2:39:05 7:57 64.23
Mara 3:32:41 8:07 64.06
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