Sun 23rd Jan 2011 at 10:00am by Rken
Run > General
breezy
-
Time
2:05:42
-
Miles
15.15
-
Min/mi
8:18
-
Pacing
76%
-
WAVA
61.41
-
Cals
2041
-
Asc(m)
659
-
Hillscore
16
-
Surface
Road
Notes & Comments
6 comments
Split Summary
====
1) - 1m - 7:57(7:57/m) - 132cal
2) - 1m - 7:57(7:57/m) - 135cal
3) - 1m - 8:15(8:15/m) - 135cal
4) - 1m - 7:49(7:49/m) - 135cal
5) - 1m - 7:55(7:55/m) - 136cal
6) - 1m - 7:45(7:45/m) - 137cal
7) - 1m - 8:32(8:32/m) - 134cal
8) - 1m - 8:17(8:17/m) - 135cal
9) - 1m - 8:33(8:33/m) - 134cal
10) - 1m - 8:40(8:40/m) - 135cal
11) - 1m - 9:01(9:01/m) - 134cal
12) - 1m - 8:23(8:23/m) - 136cal
13) - 1m - 8:37(8:37/m) - 134cal
14) - 1m - 8:31(8:31/m) - 134cal
15) - 1m - 9:06(9:06/m) - 135cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.6%
Pace Zone: 7:00-7:19/mile: 5.4%
Pace Zone: 7:20-7:39/mile: 10.1%
Pace Zone: 7:40-7:59/mile: 16.8%
Pace Zone: 8:00-8:19/mile: 15.4%
Pace Zone: 8:20-8:39/mile: 14.1%
Pace Zone: 8:40-8:59/mile: 10.2%
Pace Zone: 9:00-9:19/mile: 7.2%
Pace Zone: 9:20-9:39/mile: 5.8%
Pace Zone: 9:40-9:59/mile: 2.4%
Pace Zone: 10:00-10:19/mile: 2.1%
Pace Zone: 10:20-10:39/mile: 1.4%
Pace Zone: 10:40-10:59/mile: 1.6%
Folksworth 15 , ran with Don who is currently training for VLM Settled into a good pace first lap , slowed a little lap 2 but still good time and managed to take 6:26 of last years time. So chuffed with that. As ever, great run by WJ and fantastic support from all en route. Must marshall this one day.
7:57 7:57 8:15 7:49 7:55 7:45 8:32 8:17 8:33 8:40 9:01 8:23 8:37 8:31 9:06
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
3:57 |
3:57 |
7:54 |
0/4 |
| 1.00 |
7:57 |
3:59 |
7:59 |
5/1 |
| 1.50 |
11:57 |
4:01 |
8:01 |
14/0 |
| 2.00 |
15:53 |
3:56 |
7:52 |
4/24 |
| 2.50 |
19:48 |
3:55 |
7:50 |
2/1 |
| 3.00 |
24:08 |
4:20 |
8:41 |
26/0 |
| 3.50 |
28:03 |
3:55 |
7:49 |
2/2 |
| 4.00 |
31:57 |
3:54 |
7:49 |
2/2 |
| 4.50 |
35:56 |
3:58 |
7:56 |
5/1 |
| 5.00 |
39:52 |
3:56 |
7:53 |
2/2 |
| 5.50 |
43:46 |
3:54 |
7:48 |
0/8 |
| 6.00 |
47:38 |
3:51 |
7:43 |
0/22 |
| 6.50 |
51:58 |
4:20 |
8:40 |
17/1 |
| 7.00 |
56:09 |
4:12 |
8:24 |
2/5 |
| 7.50 |
1:00:15 |
4:05 |
8:11 |
0/9 |
| 8.00 |
1:04:26 |
4:11 |
8:22 |
2/12 |
| 8.50 |
1:08:46 |
4:20 |
8:41 |
2/2 |
| 9.00 |
1:12:59 |
4:13 |
8:26 |
6/0 |
| 9.50 |
1:17:33 |
4:33 |
9:07 |
18/0 |
| 10.00 |
1:21:39 |
4:06 |
8:13 |
1/24 |
| 10.50 |
1:26:02 |
4:23 |
8:45 |
4/1 |
| 11.00 |
1:30:40 |
4:38 |
9:17 |
22/0 |
| 11.50 |
1:34:47 |
4:07 |
8:14 |
1/4 |
| 12.00 |
1:39:03 |
4:16 |
8:32 |
2/2 |
| 12.50 |
1:43:20 |
4:17 |
8:34 |
6/0 |
| 13.00 |
1:47:40 |
4:20 |
8:40 |
1/3 |
| 13.50 |
1:51:55 |
4:16 |
8:31 |
0/9 |
| 14.00 |
1:56:10 |
4:15 |
8:30 |
0/21 |
| 14.50 |
2:01:03 |
4:53 |
9:46 |
21/0 |
| 15.00 |
2:05:16 |
4:13 |
8:26 |
0/7 |
| 15.15 |
2:10:29 |
5:13 |
34:08 |
1/1 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
31 1.5% |
8:08
|
|
30 2.0% |
8:20
|
|
28 1.5% |
8:39
|
|
27 1.7% |
8:03
|
|
23 3.2% |
8:58
|
|
23 3.1% |
8:08
|
|
See your biggest climbs
|
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:22 |
6:22 |
68.50 |
| 5km |
22:06 |
7:07 |
67.17 |
| 5M |
37:15 |
7:27 |
64.94 |
| 10km |
47:16 |
7:36 |
63.93 |
| 10M |
1:19:41 |
7:58 |
62.71 |
| Half |
1:47:10 |
8:11 |
61.23 |
| 20M |
2:50:29 |
8:31 |
60.99 |
| Mara |
3:49:17 |
8:45 |
60.47 |
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great run and well coached round, marshalling it sounds a great idea for another year !
Well done Mr Pacer!
Over 6 mins off last years time - fantastic. Well done you.
Great result, look forward to seeing you Bourne 5.
brilliant run...6 mins off thats fantastic
p.s i shall be watching your miles as your tieing with me on the league board at the moment....lol