Sat 23rd Jan 2010 at 9:00am by Mr. K.
Run > Race
-
Time
22:57
-
Miles
3.07
-
Min/mi
7:29
-
Pacing
85%
-
WAVA
58.23
-
Cals
400
-
Asc(m)
292
-
Hillscore
3
-
Surface
Mixed
Notes & Comments
NHTT parkrun - No snow, no ice, minimal muddy areas - nice to run `fast` again - well felt faster to all of the other runs this year. Good boost for tomorrow. Had `miles` splits rather than the normal `KMs` which was quite funny after recent posting. (Schedule says 4M (40 mins) easy - opps)
Split Summary
====
1) - 1m - 7:51(7:51/m) - 129cal
2) - 1m - 7:22(7:22/m) - 135cal
3) - 1m - 7:35(7:35/m) - 133cal
4) - 0.03m - 10(5:24/m) - 3cal
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.3%
Pace Zone: 5:20-5:39/mile: 5.2%
Pace Zone: 5:40-5:59/mile: 3.5%
Pace Zone: 6:00-6:19/mile: 4.8%
Pace Zone: 6:20-6:39/mile: 6.5%
Pace Zone: 6:40-6:59/mile: 9%
Pace Zone: 7:00-7:19/mile: 14.5%
Pace Zone: 7:20-7:39/mile: 8.1%
Pace Zone: 7:40-7:59/mile: 6.5%
Pace Zone: 8:00-8:19/mile: 4.8%
Pace Zone: 8:20-8:39/mile: 4.8%
Pace Zone: 8:40-8:59/mile: 3.9%
Pace Zone: 9:00-9:19/mile: 3.9%
Pace Zone: 9:20-9:39/mile: 2.6%
Pace Zone: 9:40-9:59/mile: 3.2%
Pace Zone: 10:00-10:19/mile: 3.2%
Pace Zone: 10:40-10:59/mile: 1.3%
Pace Zone: 11:20-11:39/mile: 1.3%
Pace Zone: 14:40-14:59/mile: 1.3%
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
57 |
57 |
7:32 |
3/0 |
0.25 |
1:50 |
54 |
7:09 |
0/4 |
0.38 |
2:53 |
1:03 |
8:21 |
3/0 |
0.50 |
3:48 |
56 |
7:24 |
1/4 |
0.63 |
4:39 |
51 |
6:45 |
0/5 |
0.75 |
5:34 |
55 |
7:17 |
2/1 |
0.88 |
6:40 |
1:07 |
8:52 |
1/4 |
1.00 |
7:50 |
1:10 |
9:18 |
2/2 |
1.13 |
8:34 |
44 |
5:54 |
5/0 |
1.25 |
9:29 |
55 |
7:19 |
5/0 |
1.38 |
10:21 |
52 |
6:59 |
4/0 |
1.50 |
11:17 |
55 |
7:23 |
0/4 |
1.63 |
12:17 |
1:00 |
7:58 |
2/1 |
1.75 |
13:20 |
1:03 |
8:25 |
2/1 |
1.88 |
14:15 |
55 |
7:20 |
0/6 |
2.00 |
15:12 |
58 |
7:40 |
1/3 |
2.13 |
16:12 |
1:00 |
8:01 |
2/3 |
2.25 |
17:27 |
1:14 |
9:56 |
1/3 |
2.38 |
18:13 |
46 |
6:11 |
5/0 |
2.50 |
19:06 |
53 |
7:06 |
6/0 |
2.63 |
19:59 |
52 |
6:58 |
4/0 |
2.75 |
20:53 |
54 |
7:14 |
1/4 |
2.88 |
21:44 |
51 |
6:50 |
1/1 |
3.00 |
22:47 |
1:03 |
8:21 |
2/1 |
3.03 |
22:58 |
11 |
6:33 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:31 |
47.56% |
More |
800m |
3:24 |
6:51 |
52.06% |
More |
1km |
4:14 |
6:49 |
54.75% |
More |
Mile |
7:19 |
7:19 |
54.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:59 |
6:59 |
57.01 |
5km |
23:15 |
7:29 |
58.20 |
5M |
38:29 |
7:42 |
57.08 |
10km |
48:27 |
7:48 |
56.55 |
10M |
1:20:15 |
8:02 |
56.35 |
Half |
1:46:50 |
8:09 |
55.54 |
20M |
2:47:18 |
8:22 |
56.20 |
Mara |
3:42:45 |
8:30 |
56.28 |
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