Sat 14th Nov 2009 at 9:00am by Mr. K.
Run > Race
-
Time
22:30
-
Miles
3.07
-
Min/mi
7:20
-
Pacing
91%
-
WAVA
59.39
-
Cals
403
-
Asc(m)
170
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
NHTT - Felt good, steady start - shoe lace didn`t come undone so that`s an improvement (12 secounds better than last week !!!!) - 16th
Split Summary
====
1) - 0.62m - 4:24(7:05/m) - 78cal
2) - 0.62m - 4:39(7:29/m) - 83cal
3) - 0.62m - 4:27(7:11/m) - 82cal
4) - 0.62m - 4:47(7:43/m) - 85cal
5) - 0.58m - 4:14(7:18/m) - 75cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
52 |
52 |
6:59 |
3/0 |
0.25 |
1:42 |
50 |
6:40 |
0/4 |
0.38 |
2:39 |
57 |
7:36 |
3/1 |
0.50 |
3:33 |
53 |
7:07 |
1/3 |
0.63 |
4:24 |
51 |
6:51 |
0/6 |
0.75 |
5:16 |
52 |
6:57 |
2/1 |
0.88 |
6:13 |
57 |
7:36 |
1/4 |
1.00 |
7:09 |
56 |
7:30 |
1/2 |
1.13 |
8:07 |
58 |
7:42 |
4/0 |
1.25 |
9:05 |
58 |
7:41 |
6/0 |
1.38 |
10:00 |
55 |
7:24 |
4/0 |
1.50 |
10:52 |
52 |
6:53 |
1/4 |
1.63 |
11:45 |
53 |
7:05 |
1/1 |
1.75 |
12:41 |
56 |
7:31 |
3/1 |
1.88 |
13:34 |
52 |
6:59 |
0/6 |
2.00 |
14:27 |
53 |
7:07 |
0/4 |
2.13 |
15:25 |
58 |
7:41 |
4/2 |
2.25 |
16:19 |
54 |
7:13 |
0/4 |
2.38 |
17:23 |
1:04 |
8:32 |
5/0 |
2.50 |
18:23 |
1:00 |
8:04 |
5/0 |
2.63 |
19:21 |
58 |
7:43 |
4/0 |
2.75 |
20:16 |
55 |
7:23 |
1/2 |
2.88 |
21:03 |
47 |
6:16 |
0/3 |
3.00 |
22:05 |
1:02 |
8:15 |
4/0 |
3.07 |
22:31 |
26 |
6:20 |
0/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:28 |
47.86% |
More |
800m |
3:27 |
6:56 |
51.50% |
More |
1km |
4:17 |
6:53 |
54.14% |
More |
Mile |
7:06 |
7:06 |
56.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:51 |
6:51 |
58.12 |
5km |
22:47 |
7:20 |
59.39 |
5M |
37:44 |
7:33 |
58.22 |
10km |
47:30 |
7:39 |
57.68 |
10M |
1:18:40 |
7:52 |
57.49 |
Half |
1:44:45 |
8:00 |
56.64 |
20M |
2:44:01 |
8:12 |
57.32 |
Mara |
3:38:23 |
8:20 |
57.41 |
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