Sun 28th Mar 2010 at 9:00am by Mr. K.
Run > Race
-
Time
3:02:36
-
Miles
21.14
-
Min/mi
8:38
-
Pacing
93%
-
WAVA
55.06
-
Cals
2767
-
Asc(m)
1338
-
Hillscore
18
-
Surface
Road
Notes & Comments
Cranleigh 21. Was aiming for 9.00m/m - 3.09 on 21M
(Schedule says 20 miles (3hrs 10 mins) Slow
Split Summary
====
1) - 1m - 9:03(9:03/m) - 130cal
2) - 1m - 8:28(8:28/m) - 131cal
3) - 1m - 8:50(8:50/m) - 130cal
4) - 1m - 8:42(8:42/m) - 131cal
5) - 1m - 8:35(8:35/m) - 132cal
6) - 1m - 8:37(8:37/m) - 131cal
7) - 1m - 8:50(8:50/m) - 130cal
8) - 1m - 8:51(8:51/m) - 132cal
9) - 1m - 8:33(8:33/m) - 130cal
10) - 1m - 8:38(8:38/m) - 130cal
11) - 1m - 8:47(8:47/m) - 132cal
12) - 1m - 8:36(8:36/m) - 132cal
13) - 1m - 8:37(8:37/m) - 131cal
14) - 1m - 8:13(8:13/m) - 130cal
15) - 1m - 8:40(8:40/m) - 130cal
16) - 1m - 8:27(8:27/m) - 132cal
17) - 1m - 8:44(8:44/m) - 131cal
18) - 1m - 8:35(8:35/m) - 130cal
19) - 1m - 8:41(8:41/m) - 131cal
20) - 1m - 8:26(8:26/m) - 131cal
21) - 1m - 8:41(8:41/m) - 131cal
22) - 0.15m - 1:03(6:57/m) - 19cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.3%
Pace Zone: 7:00-7:19/mile: 2.1%
Pace Zone: 7:20-7:39/mile: 4.8%
Pace Zone: 7:40-7:59/mile: 8.7%
Pace Zone: 8:00-8:19/mile: 14%
Pace Zone: 8:20-8:39/mile: 19%
Pace Zone: 8:40-8:59/mile: 16.3%
Pace Zone: 9:00-9:19/mile: 11.9%
Pace Zone: 9:20-9:39/mile: 6.9%
Pace Zone: 9:40-9:59/mile: 4.1%
Pace Zone: 10:00-10:19/mile: 2.9%
Pace Zone: 10:20-10:39/mile: 2.2%
9:03 8:28 8:50 8:42 8:35 8:37 8:50 8:51 8:33 8:38 8:47 8:36 8:37 8:13 8:40 8:27 8:44 8:35 8:41 8:26 8:41 1:03
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
9:03 |
9:03 |
9:03 |
17/18 |
| 2.00 |
17:31 |
8:28 |
8:28 |
12/4 |
| 3.00 |
26:21 |
8:50 |
8:50 |
21/3 |
| 4.00 |
35:03 |
8:42 |
8:42 |
9/15 |
| 5.00 |
43:38 |
8:36 |
8:36 |
19/8 |
| 6.00 |
52:16 |
8:37 |
8:37 |
3/19 |
| 7.00 |
1:01:06 |
8:50 |
8:50 |
7/9 |
| 8.00 |
1:09:56 |
8:50 |
8:50 |
20/18 |
| 9.00 |
1:18:29 |
8:33 |
8:33 |
7/17 |
| 10.00 |
1:27:07 |
8:38 |
8:38 |
5/10 |
| 11.00 |
1:35:55 |
8:48 |
8:48 |
9/4 |
| 12.00 |
1:44:31 |
8:35 |
8:35 |
5/13 |
| 13.00 |
1:53:08 |
8:37 |
8:37 |
9/7 |
| 14.00 |
2:01:21 |
8:13 |
8:13 |
8/10 |
| 15.00 |
2:10:01 |
8:40 |
8:40 |
23/10 |
| 16.00 |
2:18:29 |
8:28 |
8:28 |
1/8 |
| 17.00 |
2:27:13 |
8:44 |
8:44 |
10/3 |
| 18.00 |
2:35:48 |
8:35 |
8:35 |
5/13 |
| 19.00 |
2:44:28 |
8:41 |
8:41 |
17/6 |
| 20.00 |
2:52:55 |
8:27 |
8:27 |
2/13 |
| 21.00 |
3:01:34 |
8:39 |
8:39 |
21/18 |
| 21.14 |
3:02:37 |
1:03 |
7:18 |
0/1 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
25 1.4% |
8:49
|
|
18 2.4% |
9:11
|
|
16 3.0% |
9:54
|
|
13 1.0% |
8:53
|
|
13 1.0% |
8:45
|
|
12 2.5% |
9:17
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:42 |
6:50 |
45.64% |
More |
| 800m |
3:45 |
7:33 |
47.63% |
More |
| 1km |
4:49 |
7:45 |
48.57% |
More |
| Mile |
8:01 |
8:01 |
50.04% |
More |
| 5k |
26:09 |
8:25 |
52.12% |
More |
| 5 miles |
42:27 |
8:29 |
52.15% |
More |
| 10k |
52:59 |
8:32 |
52.12% |
More |
| 10 miles |
1:25:22 |
8:32 |
53.39% |
More |
| Half |
1:52:19 |
8:34 |
53.64% |
More |
| 20 miles |
2:52:14 |
8:37 |
55.00% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:12 |
7:12 |
55.70 |
| 5km |
23:55 |
7:42 |
57.00 |
| 5M |
39:37 |
7:55 |
55.88 |
| 10km |
49:52 |
8:02 |
55.37 |
| 10M |
1:22:35 |
8:16 |
55.18 |
| Half |
1:49:57 |
8:24 |
54.38 |
| 20M |
2:52:11 |
8:37 |
55.02 |
| Mara |
3:49:14 |
8:45 |
55.11 |
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