Sun 7th Mar 2010 at 10:00am by PhilB66
Run > Race
- Good
- breezy
-
Time
2:24:29
-
Miles
20.18
-
Min/mi
7:10
-
Pacing
95%
-
WAVA
67.30
-
Cals
2456
-
Asc(m)
856
-
Surface
Road
Notes & Comments
Wymondham 20
Cold, but sunny and thus perfect for such a long run, though a bit of a breeze from the East.
Significantly faster than I had expected myself to be - concerned I was going too fast, but felt comfortable. Backed off to mid 7:20s, but felt strong at 15miles and decided to up the pace again.
Nutrition: Geo bar 3/4hr before race; Gel @ 5, 9.5, 14 and 18 miles. Water at each of drink stations (6).
Split Summary
====
1) - 1.01m - 6:54(6:50/m) - 121cal
2) - 1.02m - 7:14(7:06/m) - 124cal
3) - 1.02m - 7:23(7:14/m) - 124cal
4) - 1.02m - 7:23(7:14/m) - 124cal
5) - 1m - 7:17(7:17/m) - 123cal
6) - 1.02m - 7:40(7:31/m) - 125cal
7) - 1.01m - 7:27(7:23/m) - 125cal
8) - 1.01m - 7:23(7:19/m) - 123cal
9) - 1.01m - 7:24(7:20/m) - 123cal
10) - 1m - 7:27(7:27/m) - 123cal
11) - 1.01m - 7:27(7:22/m) - 123cal
12) - 1m - 7:25(7:25/m) - 123cal
13) - 1m - 7:03(7:03/m) - 122cal
14) - 1.01m - 7:24(7:19/m) - 124cal
15) - 1.01m - 7:16(7:11/m) - 123cal
16) - 0.97m - 6:50(7:03/m) - 117cal
17) - 1.04m - 7:17(7:00/m) - 126cal
18) - 1m - 6:57(6:57/m) - 121cal
19) - 1.01m - 6:51(6:46/m) - 122cal
20) - 1m - 6:27(6:27/m) - 120cal
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.6%
Pace Zone: 6:00-6:19/mile: 4.6%
Pace Zone: 6:20-6:39/mile: 9.3%
Pace Zone: 6:40-6:59/mile: 18.9%
Pace Zone: 7:00-7:19/mile: 27.4%
Pace Zone: 7:20-7:39/mile: 19.3%
Pace Zone: 7:40-7:59/mile: 10.4%
Pace Zone: 8:00-8:19/mile: 3.9%
Pace Zone: 8:20-8:39/mile: 2.2%
6:54 7:14 7:23 7:23 7:17 7:40 7:27 7:23 7:24 7:27 7:27 7:25 7:03 7:24 7:16 6:50 7:17 6:57 6:51 6:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
6:51 |
6:51 |
6:51 |
0/0 |
2.00 |
13:57 |
7:06 |
7:06 |
0/0 |
3.00 |
21:14 |
7:16 |
7:16 |
0/0 |
4.00 |
28:30 |
7:16 |
7:16 |
0/0 |
5.00 |
35:42 |
7:12 |
7:12 |
0/0 |
6.00 |
43:17 |
7:35 |
7:35 |
0/0 |
7.00 |
50:35 |
7:19 |
7:19 |
0/0 |
8.00 |
57:57 |
7:22 |
7:22 |
0/0 |
9.00 |
1:05:17 |
7:20 |
7:20 |
0/0 |
10.00 |
1:12:40 |
7:24 |
7:24 |
0/0 |
11.00 |
1:20:07 |
7:27 |
7:27 |
0/0 |
12.00 |
1:27:29 |
7:22 |
7:22 |
0/0 |
13.00 |
1:34:33 |
7:03 |
7:03 |
0/0 |
14.00 |
1:41:47 |
7:14 |
7:14 |
0/0 |
15.00 |
1:49:02 |
7:15 |
7:15 |
0/0 |
16.00 |
1:56:05 |
7:03 |
7:03 |
0/0 |
17.00 |
2:03:07 |
7:02 |
7:02 |
0/0 |
18.00 |
2:10:01 |
6:55 |
6:55 |
0/0 |
19.00 |
2:16:55 |
6:53 |
6:53 |
0/0 |
20.00 |
2:23:25 |
6:30 |
6:30 |
0/0 |
20.18 |
2:24:30 |
1:05 |
6:08 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:57 |
53.20% |
More |
800m |
3:07 |
6:16 |
58.41% |
More |
1km |
3:58 |
6:23 |
59.92% |
More |
Mile |
6:26 |
6:26 |
63.30% |
More |
5k |
20:53 |
6:43 |
66.25% |
More |
5 miles |
34:11 |
6:50 |
65.77% |
More |
10k |
42:58 |
6:55 |
65.29% |
More |
10 miles |
1:10:27 |
7:03 |
65.74% |
More |
Half |
1:33:18 |
7:07 |
65.63% |
More |
20 miles |
2:23:20 |
7:10 |
67.18% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:09 |
4:09 |
98.07 |
5km |
15:50 |
5:06 |
87.40 |
5M |
27:47 |
5:33 |
80.93 |
10km |
35:55 |
5:47 |
78.10 |
10M |
1:03:01 |
6:18 |
73.50 |
Half |
1:26:42 |
6:37 |
70.09 |
20M |
2:22:58 |
7:09 |
67.35 |
Mara |
3:16:42 |
7:30 |
65.28 |
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