Sun 14th Feb 2010 at 10:00am by Mr. K.
Run > Race
-
Time
2:53:20
-
Miles
20.09
-
Min/mi
8:38
-
Pacing
92%
-
WAVA
54.50
-
Cals
2617
-
Asc(m)
817
-
Hillscore
8
-
Surface
Road
Notes & Comments
1 comments
Bramley 20 - The plan;
5M @ 9.18m/m,
5M @ 9.04m/m,
4M @ 8.49m/m,
4M @ 8.34m/m,
2M @ 8.30m/m.
Total Predication 2 Hrs 58 mins 02 sec
(Schedule says 14M(2hrs 15 mins) slow)
Split Summary
====
1) - 1m - 9:16(9:16/m) - 127cal
2) - 1m - 9:14(9:14/m) - 130cal
3) - 1m - 9:09(9:09/m) - 130cal
4) - 1m - 9:02(9:02/m) - 130cal
5) - 1m - 9:05(9:05/m) - 130cal
6) - 1m - 9:04(9:04/m) - 130cal
7) - 1m - 9:03(9:03/m) - 130cal
8) - 1m - 9:16(9:16/m) - 131cal
9) - 1m - 8:53(8:53/m) - 130cal
10) - 1m - 8:45(8:45/m) - 130cal
11) - 1m - 8:07(8:07/m) - 131cal
12) - 1m - 8:32(8:32/m) - 131cal
13) - 1m - 8:21(8:21/m) - 131cal
14) - 1m - 8:34(8:34/m) - 130cal
15) - 1m - 8:19(8:19/m) - 131cal
16) - 1m - 8:38(8:38/m) - 130cal
17) - 1m - 8:19(8:19/m) - 131cal
18) - 1m - 8:09(8:09/m) - 131cal
19) - 1m - 7:35(7:35/m) - 131cal
20) - 1m - 7:25(7:25/m) - 131cal
21) - 0.09m - 34(6:19/m) - 11cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.6%
Pace Zone: 7:00-7:19/mile: 2.3%
Pace Zone: 7:20-7:39/mile: 5.2%
Pace Zone: 7:40-7:59/mile: 7.9%
Pace Zone: 8:00-8:19/mile: 14.2%
Pace Zone: 8:20-8:39/mile: 16.2%
Pace Zone: 8:40-8:59/mile: 16.8%
Pace Zone: 9:00-9:19/mile: 16.1%
Pace Zone: 9:20-9:39/mile: 8.7%
Pace Zone: 9:40-9:59/mile: 4.5%
Pace Zone: 10:00-10:19/mile: 2.5%
Pace Zone: 10:20-10:39/mile: 1.2%
9:16 9:14 9:09 9:02 9:05 9:04 9:03 9:16 8:53 8:45 8:07 8:32 8:21 8:34 8:19 8:38 8:19 8:09 7:35 7:25 34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
9:16 |
9:16 |
9:16 |
3/9 |
2.00 |
18:30 |
9:14 |
9:14 |
12/5 |
3.00 |
27:39 |
9:09 |
9:09 |
3/7 |
4.00 |
36:41 |
9:03 |
9:03 |
6/6 |
5.00 |
45:46 |
9:05 |
9:05 |
9/10 |
6.00 |
54:51 |
9:04 |
9:04 |
13/10 |
7.00 |
1:03:54 |
9:03 |
9:03 |
14/3 |
8.00 |
1:13:10 |
9:16 |
9:16 |
17/10 |
9.00 |
1:22:03 |
8:53 |
8:53 |
10/14 |
10.00 |
1:30:48 |
8:45 |
8:45 |
5/7 |
11.00 |
1:38:55 |
8:07 |
8:07 |
3/11 |
12.00 |
1:47:28 |
8:33 |
8:33 |
11/5 |
13.00 |
1:55:48 |
8:20 |
8:20 |
4/9 |
14.00 |
2:04:22 |
8:34 |
8:34 |
6/7 |
15.00 |
2:12:41 |
8:19 |
8:19 |
9/10 |
16.00 |
2:21:19 |
8:38 |
8:38 |
10/9 |
17.00 |
2:29:39 |
8:19 |
8:19 |
14/2 |
18.00 |
2:37:47 |
8:09 |
8:09 |
17/11 |
19.00 |
2:45:23 |
7:35 |
7:35 |
10/14 |
20.00 |
2:52:48 |
7:25 |
7:25 |
4/6 |
20.09 |
2:53:21 |
33 |
6:10 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
45.57% |
More |
800m |
3:36 |
7:14 |
49.33% |
More |
1km |
4:29 |
7:12 |
51.78% |
More |
Mile |
7:19 |
7:19 |
54.45% |
More |
5k |
23:50 |
7:40 |
56.76% |
More |
5 miles |
39:54 |
7:59 |
55.06% |
More |
10k |
50:03 |
8:03 |
54.73% |
More |
10 miles |
1:21:48 |
8:11 |
55.29% |
More |
Half |
1:49:31 |
8:22 |
54.59% |
More |
20 miles |
2:52:28 |
8:37 |
54.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
55.29 |
5km |
23:58 |
7:43 |
56.46 |
5M |
39:41 |
7:56 |
55.36 |
10km |
49:58 |
8:02 |
54.83 |
10M |
1:22:44 |
8:16 |
54.66 |
Half |
1:50:10 |
8:25 |
53.86 |
20M |
2:52:31 |
8:38 |
54.50 |
Mara |
3:49:41 |
8:46 |
54.58 |
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Great going! What happened to the last couple of miles?? If you can do that pace at the end of that distance, you'll ace it at VLM