Sun 7th Feb 2010 at 10:00am by LWG
Run > General
-
Time
2:06:10
-
Miles
13.13
-
Min/mi
9:37
-
Pacing
89%
-
WAVA
51.28
-
Cals
1306
-
Asc(m)
903
-
Surface
Road
Notes & Comments
1 comments
Proper training run to test pacing. Took it steady as intended (too steady given I don't feel like I've even had a run). 1st in slow build up to Marathon!!! Really enjoyed the hills and countryside.
1) - 13.13m - 2:06:10(9:37/m) - 1306cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.5%
Pace Zone: 7:40-7:59/mile: 3.7%
Pace Zone: 8:00-8:19/mile: 5.2%
Pace Zone: 8:20-8:39/mile: 6.5%
Pace Zone: 8:40-8:59/mile: 10.7%
Pace Zone: 9:00-9:19/mile: 12.7%
Pace Zone: 9:20-9:39/mile: 13.6%
Pace Zone: 9:40-9:59/mile: 9%
Pace Zone: 10:00-10:19/mile: 8%
Pace Zone: 10:20-10:39/mile: 6.2%
Pace Zone: 10:40-10:59/mile: 3.3%
Pace Zone: 11:00-11:19/mile: 3%
Pace Zone: 11:20-11:39/mile: 2.7%
Pace Zone: 11:40-11:59/mile: 1.9%
Pace Zone: 12:20-12:39/mile: 1.2%
Pace Zone: 12:40-12:59/mile: 1.2%
Pace Zone: 13:00-13:19/mile: 1.3%
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:46 |
4:46 |
9:33 |
0/0 |
1.00 |
9:40 |
4:54 |
9:48 |
0/0 |
1.50 |
14:37 |
4:57 |
9:53 |
0/0 |
2.00 |
19:19 |
4:42 |
9:24 |
0/0 |
2.50 |
24:06 |
4:47 |
9:35 |
0/0 |
3.00 |
28:56 |
4:50 |
9:39 |
0/0 |
3.50 |
34:14 |
5:18 |
10:37 |
0/0 |
4.00 |
39:05 |
4:51 |
9:42 |
0/0 |
4.50 |
44:02 |
4:56 |
9:52 |
0/0 |
5.00 |
49:00 |
4:59 |
9:58 |
0/0 |
5.50 |
54:30 |
5:30 |
10:59 |
0/0 |
6.00 |
59:32 |
5:02 |
10:04 |
0/0 |
6.50 |
1:04:41 |
5:09 |
10:18 |
0/0 |
7.00 |
1:09:27 |
4:46 |
9:33 |
0/0 |
7.50 |
1:13:52 |
4:24 |
8:49 |
0/0 |
8.00 |
1:18:23 |
4:32 |
9:03 |
0/0 |
8.50 |
1:23:43 |
5:19 |
10:39 |
0/0 |
9.00 |
1:28:07 |
4:24 |
8:47 |
0/0 |
9.50 |
1:32:48 |
4:42 |
9:24 |
0/0 |
10.00 |
1:37:39 |
4:51 |
9:41 |
0/0 |
10.50 |
1:42:03 |
4:24 |
8:48 |
0/0 |
11.00 |
1:46:33 |
4:30 |
9:00 |
0/0 |
11.50 |
1:51:00 |
4:27 |
8:55 |
0/0 |
12.00 |
1:55:50 |
4:50 |
9:41 |
0/0 |
12.50 |
2:00:40 |
4:49 |
9:39 |
0/0 |
13.00 |
2:05:04 |
4:25 |
8:49 |
0/0 |
13.13 |
2:06:11 |
1:07 |
8:23 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:14 |
8:14 |
51.22 |
5km |
27:23 |
8:49 |
53.81 |
5M |
45:20 |
9:04 |
52.69 |
10km |
57:05 |
9:11 |
52.25 |
10M |
1:34:32 |
9:27 |
51.93 |
Half |
2:05:52 |
9:36 |
50.93 |
20M |
3:17:06 |
9:51 |
51.24 |
Mara |
4:22:25 |
10:01 |
51.05 |
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This is good and it should feel easy. Your longest run of the week is a Long Slow Distance (LSD) run. The idea is to get time in your legs. You really want to build up to 3 1/2 hours. It doent matter about how far you have gone or have fast.