v warm
-
Time
3:27:01
-
Miles
26.46
-
Min/mi
7:49
-
Pacing
92%
-
WAVA
59.43
-
Cals
3118
-
Asc(m)
870
-
Hillscore
8
-
Surface
Road
Notes & Comments
3 comments
ITB went at 0.69m. Absolute hell.
Split Summary
====
1) - 1m - 7:57(7:57/m) - 115cal
2) - 1m - 7:38(7:38/m) - 119cal
3) - 1m - 7:29(7:29/m) - 119cal
4) - 1m - 7:28(7:28/m) - 118cal
5) - 1m - 7:37(7:37/m) - 119cal
6) - 1m - 7:24(7:24/m) - 117cal
7) - 1m - 7:26(7:26/m) - 117cal
8) - 1m - 7:17(7:17/m) - 118cal
9) - 1m - 7:26(7:26/m) - 118cal
10) - 1m - 7:25(7:25/m) - 118cal
11) - 1m - 7:22(7:22/m) - 118cal
12) - 1m - 7:49(7:49/m) - 117cal
13) - 1m - 7:24(7:24/m) - 118cal
14) - 1m - 7:20(7:20/m) - 118cal
15) - 1m - 7:32(7:32/m) - 118cal
16) - 1m - 7:41(7:41/m) - 119cal
17) - 1m - 7:48(7:48/m) - 119cal
18) - 1m - 7:58(7:58/m) - 120cal
19) - 1m - 7:50(7:50/m) - 119cal
20) - 1m - 8:08(8:08/m) - 117cal
21) - 1m - 8:18(8:18/m) - 118cal
22) - 1m - 8:37(8:37/m) - 116cal
23) - 1m - 8:43(8:43/m) - 117cal
24) - 1m - 8:50(8:50/m) - 117cal
25) - 1m - 8:40(8:40/m) - 117cal
26) - 1m - 8:23(8:23/m) - 117cal
27) - 0.47m - 3:31(7:28/m) - 55cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.5%
Pace Zone: 6:20-6:39/mile: 3.2%
Pace Zone: 6:40-6:59/mile: 7.7%
Pace Zone: 7:00-7:19/mile: 12.6%
Pace Zone: 7:20-7:39/mile: 15.7%
Pace Zone: 7:40-7:59/mile: 16.2%
Pace Zone: 8:00-8:19/mile: 13.1%
Pace Zone: 8:20-8:39/mile: 9.8%
Pace Zone: 8:40-8:59/mile: 7.9%
Pace Zone: 9:00-9:19/mile: 4.6%
Pace Zone: 9:20-9:39/mile: 2.6%
Pace Zone: 9:40-9:59/mile: 1.5%
7:57 7:38 7:29 7:28 7:37 7:24 7:26 7:17 7:26 7:25 7:22 7:49 7:24 7:20 7:32 7:41 7:48 7:58 7:50 8:08 8:18 8:37 8:43 8:50 8:40 8:23 3:31
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
7:51 |
7:51 |
7:51 |
21/15 |
| 2.00 |
15:29 |
7:38 |
7:38 |
2/11 |
| 3.00 |
22:59 |
7:30 |
7:30 |
2/6 |
| 4.00 |
30:27 |
7:28 |
7:28 |
6/5 |
| 5.00 |
38:04 |
7:37 |
7:37 |
14/7 |
| 6.00 |
45:28 |
7:24 |
7:24 |
6/16 |
| 7.00 |
52:53 |
7:25 |
7:25 |
11/9 |
| 8.00 |
1:00:11 |
7:18 |
7:18 |
13/3 |
| 9.00 |
1:07:37 |
7:25 |
7:25 |
18/15 |
| 10.00 |
1:15:02 |
7:26 |
7:26 |
3/15 |
| 11.00 |
1:22:24 |
7:22 |
7:22 |
6/9 |
| 12.00 |
1:30:13 |
7:49 |
7:49 |
7/3 |
| 13.00 |
1:37:37 |
7:24 |
7:24 |
10/9 |
| 14.00 |
1:44:56 |
7:20 |
7:20 |
9/10 |
| 15.00 |
1:52:29 |
7:32 |
7:32 |
8/6 |
| 16.00 |
2:00:10 |
7:41 |
7:41 |
2/5 |
| 17.00 |
2:07:58 |
7:49 |
7:49 |
5/6 |
| 18.00 |
2:15:56 |
7:58 |
7:58 |
7/1 |
| 19.00 |
2:23:46 |
7:50 |
7:50 |
4/10 |
| 20.00 |
2:31:54 |
8:08 |
8:08 |
0/5 |
| 21.00 |
2:40:12 |
8:18 |
8:18 |
2/3 |
| 22.00 |
2:48:50 |
8:38 |
8:38 |
4/4 |
| 23.00 |
2:57:33 |
8:43 |
8:43 |
3/3 |
| 24.00 |
3:06:24 |
8:51 |
8:51 |
5/2 |
| 25.00 |
3:15:03 |
8:40 |
8:40 |
4/3 |
| 26.00 |
3:23:27 |
8:23 |
8:23 |
14/8 |
| 26.46 |
3:26:56 |
3:29 |
7:33 |
4/5 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:43 |
6:54 |
41.99% |
More |
| 800m |
3:29 |
7:01 |
48.32% |
More |
| 1km |
4:24 |
7:05 |
50.04% |
More |
| Mile |
7:11 |
7:11 |
52.69% |
More |
| 5k |
22:48 |
7:20 |
56.38% |
More |
| 5 miles |
36:50 |
7:22 |
57.19% |
More |
| 10k |
45:57 |
7:24 |
57.46% |
More |
| 10 miles |
1:14:23 |
7:26 |
58.81% |
More |
| Half |
1:37:43 |
7:28 |
59.33% |
More |
| 20 miles |
2:31:54 |
7:36 |
60.02% |
More |
| Mara |
3:24:52 |
7:49 |
59.34% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
4:13 |
4:13 |
89.73 |
| 5km |
16:15 |
5:14 |
79.08 |
| 5M |
28:36 |
5:43 |
73.66 |
| 10km |
37:01 |
5:57 |
71.32 |
| 10M |
1:05:09 |
6:31 |
67.15 |
| Half |
1:29:48 |
6:51 |
64.06 |
| 20M |
2:28:27 |
7:25 |
61.41 |
| Mara |
3:24:36 |
7:49 |
59.41 |
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Sorry to hear of the ITB. 17 minute PB, you should be under prepared more often. Now go give London a slap.
lol. I'm one of those could've done better types; especially when I know I could have. I'm hoping this pain lifts by Sunday, but it's definitely not going to be a quick one. 8:30/m, I guess.
Fantastic time. Congrats and make sure you rest that ITB (physio) before next weekend.