-
Time
1:12:27
-
Miles
9.89
-
Min/mi
7:20
-
Pacing
90%
-
WAVA
62.69
-
Cals
1404
-
Asc(m)
500
-
Surface
Road
Notes & Comments
6 comments
Lasswade 10. although my Garmin seems to have got the distance wrong. this is the hardest race i have run in. hills upon hills. the end of race buffet made it seem worthwhile.
Split Summary
====
1) - 1m - 7:24(7:24/m) - 139cal
2) - 1m - 6:42(6:42/m) - 141cal
3) - 1m - 7:48(7:48/m) - 142cal
4) - 1m - 7:14(7:14/m) - 143cal
5) - 1m - 7:41(7:41/m) - 143cal
6) - 1m - 8:01(8:01/m) - 143cal
7) - 1m - 7:17(7:17/m) - 142cal
8) - 1m - 6:58(6:58/m) - 142cal
9) - 1m - 6:58(6:58/m) - 142cal
10) - 0.89m - 6:23(7:10/m) - 127cal
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.9%
Pace Zone: 6:00-6:19/mile: 6.6%
Pace Zone: 6:20-6:39/mile: 12.5%
Pace Zone: 6:40-6:59/mile: 13.1%
Pace Zone: 7:00-7:19/mile: 15.2%
Pace Zone: 7:20-7:39/mile: 14.4%
Pace Zone: 7:40-7:59/mile: 10.9%
Pace Zone: 8:00-8:19/mile: 8.5%
Pace Zone: 8:20-8:39/mile: 5.2%
Pace Zone: 8:40-8:59/mile: 3.1%
Pace Zone: 9:00-9:19/mile: 3.1%
Pace Zone: 9:20-9:39/mile: 1.5%
Pace Zone: 9:40-9:59/mile: 1.9%
7:24 6:42 7:48 7:14 7:41 8:01 7:17 6:58 6:58 6:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:43 |
3:43 |
7:26 |
0/0 |
1.00 |
7:19 |
3:36 |
7:12 |
0/0 |
1.50 |
10:50 |
3:31 |
7:01 |
0/0 |
2.00 |
14:02 |
3:12 |
6:24 |
0/0 |
2.50 |
17:35 |
3:33 |
7:06 |
0/0 |
3.00 |
21:50 |
4:15 |
8:31 |
0/0 |
3.50 |
25:25 |
3:35 |
7:10 |
0/0 |
4.00 |
29:04 |
3:39 |
7:19 |
0/0 |
4.50 |
32:39 |
3:35 |
7:10 |
0/0 |
5.00 |
36:45 |
4:06 |
8:12 |
0/0 |
5.50 |
40:45 |
4:00 |
8:00 |
0/0 |
6.00 |
44:46 |
4:01 |
8:01 |
0/0 |
6.50 |
48:27 |
3:41 |
7:22 |
0/0 |
7.00 |
52:04 |
3:36 |
7:13 |
0/0 |
7.50 |
55:33 |
3:29 |
6:58 |
0/0 |
8.00 |
59:02 |
3:29 |
6:59 |
0/0 |
8.50 |
1:02:19 |
3:18 |
6:35 |
0/0 |
9.00 |
1:06:00 |
3:41 |
7:21 |
0/0 |
9.50 |
1:09:30 |
3:30 |
7:00 |
0/0 |
9.89 |
1:12:24 |
2:54 |
7:25 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:57 |
5:57 |
67.90 |
5km |
20:30 |
6:36 |
67.00 |
5M |
34:27 |
6:53 |
64.76 |
10km |
43:39 |
7:01 |
63.76 |
10M |
1:13:20 |
7:20 |
62.65 |
Half |
1:38:26 |
7:31 |
61.23 |
20M |
2:36:07 |
7:48 |
61.18 |
Mara |
3:29:34 |
8:00 |
60.77 |
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Great run there, you have been really improving. You must have been flying, those hill were hard but great, well done
i'm fairly pleased with my time. this will hopefully set me up for the rest of the season.
Fairly happy?! that is madness, that is a great time, just wait for a flatter course, you running has really taken off. Care to share your secret?
slightly longer runs and getting out at least three times a week.
Bums, not sure how that will help me, I run 5 times a week, and have been going up to 20 miles as the long run, okay not every month! Any other tips?
Yes i have a tip for you elayne just keep doing what you are doing you are fine as you are(you are in the hyper crew after all)!!!