Sun 16th Jan 2011 at 10:00am by jlucas
Run > Race
- windy
-
Time
32:26
-
Miles
5.17
-
Min/mi
6:16
-
Pacing
94%
-
WAVA
67.71
-
Cals
627
-
Asc(m)
120
-
Surface
Mixed
Notes & Comments
7 comments
Split Summary
====
1) - 0m - 4(29:35/m)
2) - 1m - 6:04(6:04/m) - 118cal
3) - 1m - 6:02(6:02/m) - 121cal
4) - 1m - 6:02(6:02/m) - 121cal
5) - 1m - 6:38(6:38/m) - 123cal
6) - 1m - 6:33(6:33/m) - 123cal
7) - 0.17m - 1:02(5:57/m) - 21cal
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 1.1%
Pace Zone: 5:20-5:39/mile: 7%
Pace Zone: 5:40-5:59/mile: 22.7%
Pace Zone: 6:00-6:19/mile: 28.4%
Pace Zone: 6:20-6:39/mile: 18.9%
Pace Zone: 6:40-6:59/mile: 12.3%
Pace Zone: 7:00-7:19/mile: 4.6%
Pace Zone: 7:20-7:39/mile: 2%
Pace Zone: 7:40-7:59/mile: 1.1%
4 6:04 6:02 6:02 6:38 6:33 1:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:30 |
1:30 |
6:01 |
0/0 |
0.50 |
3:01 |
1:31 |
6:04 |
0/0 |
0.75 |
4:30 |
1:28 |
5:54 |
0/0 |
1.00 |
6:06 |
1:36 |
6:24 |
0/0 |
1.25 |
7:37 |
1:31 |
6:03 |
0/0 |
1.50 |
9:09 |
1:33 |
6:11 |
0/0 |
1.75 |
10:38 |
1:28 |
5:53 |
0/0 |
2.00 |
12:08 |
1:31 |
6:03 |
0/0 |
2.25 |
13:38 |
1:30 |
5:58 |
0/0 |
2.50 |
15:09 |
1:32 |
6:06 |
0/0 |
2.75 |
16:40 |
1:30 |
6:00 |
0/0 |
3.00 |
18:10 |
1:31 |
6:02 |
0/0 |
3.25 |
19:44 |
1:34 |
6:17 |
0/0 |
3.50 |
21:22 |
1:38 |
6:31 |
0/0 |
3.75 |
23:04 |
1:42 |
6:48 |
0/0 |
4.00 |
24:48 |
1:44 |
6:58 |
0/0 |
4.25 |
26:25 |
1:36 |
6:24 |
0/0 |
4.50 |
28:03 |
1:39 |
6:36 |
0/0 |
4.75 |
29:42 |
1:39 |
6:34 |
0/0 |
5.00 |
31:22 |
1:40 |
6:39 |
0/0 |
5.17 |
32:26 |
1:04 |
6:07 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:41 |
5:41 |
67.38 |
5km |
18:54 |
6:05 |
68.72 |
5M |
31:18 |
6:16 |
67.77 |
10km |
39:25 |
6:21 |
67.37 |
10M |
1:05:16 |
6:32 |
67.30 |
Half |
1:26:54 |
6:38 |
66.39 |
20M |
2:16:05 |
6:48 |
67.18 |
Mara |
3:01:10 |
6:55 |
67.29 |
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Brilliant run-well done
thanks jude, not seen results as yet but sure you had a great run as ever and enjoyed your second lap!
flying along, must be all the training !
frostbiteleague.org.uk watching my back for sure now. great run
Great run Jeff - many congratulations - you've set the bar high for your future races!! Good recovery run later as well I see!!
your good for a while yet marts, not racing for few weeks so can get speedwork in etc. hope to still be improving! yeah no wd so rr later.
Ace run Jeff, fantastic pace, well done