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Time
2:07:31
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Miles 18.67
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Min/mi 6:50
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Pacing
92%
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WAVA
66.98
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Cals
2198
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Asc(m)
740
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Hillscore
21
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Surface
Road
Notes & Comments
8 comments
Stamford 30k. sore back and glutes .Back pain eased at 12-14k ish but glutes sore throughout. 10mins slower than PB and 5th fastest of 7 Stamfords but injured and windy so generally pleased.tailwind out and head wind home. negative split by 1 second
great runs by WJ's and PBs from SGJ, DD, Swerver, M72
10k splits 42:05, 43:20, 42:06
5k splits 21:06, 20:59, 21:41, 21:39, 21:01, 21:05
fastest 2 k's were 30 and 29 :):)
Split Summary
====
1) - 0.61m - 4:08(6:44/m) - 69cal
2) - 0.62m - 4:11(6:45/m) - 74cal
3) - 0.63m - 4:10(6:39/m) - 72cal
4) - 0.62m - 4:24(7:07/m) - 74cal
5) - 0.61m - 4:15(6:55/m) - 73cal
6) - 0.63m - 4:17(6:46/m) - 74cal
7) - 0.61m - 4:18(7:04/m) - 72cal
8) - 0.62m - 4:03(6:33/m) - 73cal
9) - 0.63m - 4:22(6:54/m) - 75cal
10) - 0.62m - 3:59(6:24/m) - 72cal
11) - 0.63m - 4:26(7:03/m) - 74cal
12) - 0.61m - 4:19(7:03/m) - 73cal
13) - 0.62m - 4:16(6:52/m) - 73cal
14) - 0.63m - 4:14(6:46/m) - 74cal
15) - 0.62m - 4:26(7:09/m) - 73cal
16) - 0.62m - 4:17(6:53/m) - 74cal
17) - 0.62m - 4:11(6:43/m) - 74cal
18) - 0.63m - 4:31(7:13/m) - 74cal
19) - 0.63m - 4:14(6:46/m) - 74cal
20) - 0.62m - 4:26(7:09/m) - 73cal
21) - 0.62m - 4:30(7:15/m) - 74cal
22) - 0.64m - 4:14(6:38/m) - 75cal
23) - 0.61m - 4:01(6:34/m) - 71cal
24) - 0.63m - 4:12(6:40/m) - 74cal
25) - 0.62m - 4:05(6:36/m) - 73cal
26) - 0.64m - 4:33(7:05/m) - 76cal
27) - 0.62m - 4:38(7:28/m) - 73cal
28) - 0.62m - 4:17(6:55/m) - 73cal
29) - 0.63m - 3:50(6:08/m) - 72cal
30) - 0.62m - 3:47(6:08/m) - 73cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 3.5%
Pace Zone: 5:40-5:59/mile: 7%
Pace Zone: 6:00-6:19/mile: 10.4%
Pace Zone: 6:20-6:39/mile: 17.8%
Pace Zone: 6:40-6:59/mile: 19.2%
Pace Zone: 7:00-7:19/mile: 17.8%
Pace Zone: 7:20-7:39/mile: 10.1%
Pace Zone: 7:40-7:59/mile: 5.7%
Pace Zone: 8:00-8:19/mile: 3.3%
Pace Zone: 8:20-8:39/mile: 2%
Pace Zone: 8:40-8:59/mile: 1.3%
great runs by WJ's and PBs from SGJ, DD, Swerver, M72
10k splits 42:05, 43:20, 42:06
5k splits 21:06, 20:59, 21:41, 21:39, 21:01, 21:05
fastest 2 k's were 30 and 29 :):)
Split Summary
====
1) - 0.61m - 4:08(6:44/m) - 69cal
2) - 0.62m - 4:11(6:45/m) - 74cal
3) - 0.63m - 4:10(6:39/m) - 72cal
4) - 0.62m - 4:24(7:07/m) - 74cal
5) - 0.61m - 4:15(6:55/m) - 73cal
6) - 0.63m - 4:17(6:46/m) - 74cal
7) - 0.61m - 4:18(7:04/m) - 72cal
8) - 0.62m - 4:03(6:33/m) - 73cal
9) - 0.63m - 4:22(6:54/m) - 75cal
10) - 0.62m - 3:59(6:24/m) - 72cal
11) - 0.63m - 4:26(7:03/m) - 74cal
12) - 0.61m - 4:19(7:03/m) - 73cal
13) - 0.62m - 4:16(6:52/m) - 73cal
14) - 0.63m - 4:14(6:46/m) - 74cal
15) - 0.62m - 4:26(7:09/m) - 73cal
16) - 0.62m - 4:17(6:53/m) - 74cal
17) - 0.62m - 4:11(6:43/m) - 74cal
18) - 0.63m - 4:31(7:13/m) - 74cal
19) - 0.63m - 4:14(6:46/m) - 74cal
20) - 0.62m - 4:26(7:09/m) - 73cal
21) - 0.62m - 4:30(7:15/m) - 74cal
22) - 0.64m - 4:14(6:38/m) - 75cal
23) - 0.61m - 4:01(6:34/m) - 71cal
24) - 0.63m - 4:12(6:40/m) - 74cal
25) - 0.62m - 4:05(6:36/m) - 73cal
26) - 0.64m - 4:33(7:05/m) - 76cal
27) - 0.62m - 4:38(7:28/m) - 73cal
28) - 0.62m - 4:17(6:55/m) - 73cal
29) - 0.63m - 3:50(6:08/m) - 72cal
30) - 0.62m - 3:47(6:08/m) - 73cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 3.5%
Pace Zone: 5:40-5:59/mile: 7%
Pace Zone: 6:00-6:19/mile: 10.4%
Pace Zone: 6:20-6:39/mile: 17.8%
Pace Zone: 6:40-6:59/mile: 19.2%
Pace Zone: 7:00-7:19/mile: 17.8%
Pace Zone: 7:20-7:39/mile: 10.1%
Pace Zone: 7:40-7:59/mile: 5.7%
Pace Zone: 8:00-8:19/mile: 3.3%
Pace Zone: 8:20-8:39/mile: 2%
Pace Zone: 8:40-8:59/mile: 1.3%
4:08 4:11 4:10 4:24 4:15 4:17 4:18 4:03 4:22 3:59 4:26 4:19 4:16 4:14 4:26 4:17 4:11 4:31 4:14 4:26 4:30 4:14 4:01 4:12 4:05 4:33 4:38 4:17 3:50 3:47
Pin Map |
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Min/mi0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.50 | 3:24 | 3:24 | 6:49 | 6/2 |
1.00 | 6:42 | 3:17 | 6:35 | 2/7 |
1.50 | 10:10 | 3:28 | 6:57 | 6/0 |
2.00 | 13:25 | 3:15 | 6:31 | 0/20 |
2.50 | 17:01 | 3:35 | 7:10 | 17/2 |
3.00 | 20:31 | 3:30 | 7:00 | 8/12 |
3.50 | 23:56 | 3:25 | 6:51 | 3/3 |
4.00 | 27:19 | 3:23 | 6:47 | 9/13 |
4.50 | 30:45 | 3:25 | 6:51 | 6/3 |
5.00 | 34:06 | 3:21 | 6:43 | 5/12 |
5.50 | 37:25 | 3:19 | 6:38 | 1/7 |
6.00 | 40:48 | 3:22 | 6:45 | 8/15 |
6.50 | 44:11 | 3:23 | 6:45 | 6/3 |
7.00 | 47:37 | 3:26 | 6:52 | 2/0 |
7.50 | 51:14 | 3:38 | 7:15 | 17/0 |
8.00 | 54:41 | 3:27 | 6:53 | 10/2 |
8.50 | 57:59 | 3:18 | 6:37 | 10/22 |
9.00 | 1:01:28 | 3:28 | 6:56 | 3/2 |
9.50 | 1:04:59 | 3:31 | 7:03 | 12/0 |
10.00 | 1:08:30 | 3:31 | 7:02 | 8/1 |
10.50 | 1:11:50 | 3:21 | 6:41 | 1/2 |
11.00 | 1:15:30 | 3:40 | 7:19 | 15/5 |
11.50 | 1:18:46 | 3:16 | 6:32 | 0/14 |
12.00 | 1:22:28 | 3:42 | 7:23 | 17/2 |
12.50 | 1:25:54 | 3:26 | 6:51 | 0/11 |
13.00 | 1:29:32 | 3:38 | 7:17 | 7/13 |
13.50 | 1:32:50 | 3:18 | 6:36 | 2/12 |
14.00 | 1:36:11 | 3:21 | 6:43 | 7/5 |
14.50 | 1:39:26 | 3:14 | 6:29 | 5/4 |
15.00 | 1:42:50 | 3:25 | 6:49 | 10/8 |
15.50 | 1:46:06 | 3:16 | 6:31 | 0/15 |
16.00 | 1:49:42 | 3:36 | 7:12 | 17/4 |
16.50 | 1:53:18 | 3:36 | 7:12 | 8/7 |
17.00 | 1:56:56 | 3:38 | 7:16 | 10/1 |
17.50 | 2:00:19 | 3:23 | 6:46 | 6/5 |
18.00 | 2:03:25 | 3:07 | 6:13 | 6/1 |
18.50 | 2:06:31 | 3:05 | 6:10 | 1/13 |
18.68 | 2:07:44 | 1:13 | 6:48 | 4/0 |
Elevation
Asc 740m,
Range 53m, Flat prediction 2:06:26
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
32 2.4% | 6:57 |
25 1.6% | 6:55 |
22 2.5% | 7:26 |
21 3.3% | 7:24 |
18 2.3% | 7:07 |
17 3.0% | 6:49 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:45 | 5:45 | 67.31 |
5km | 19:05 | 6:09 | 68.88 |
5M | 31:35 | 6:19 | 67.73 |
10km | 39:46 | 6:24 | 67.27 |
10M | 1:05:49 | 6:35 | 67.17 |
Half | 1:27:37 | 6:41 | 66.25 |
20M | 2:17:10 | 6:52 | 67.06 |
Mara | 3:02:35 | 6:58 | 67.17 |
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Hope recovery is swift Marts - a good finish today.
Hope you progress speedily down the road to recovery. A good run in all the circumstances.
considering you have only just completed marathon and you have had a sore back you did brilliant Marts, do take bit of recovery time and sort your back........gosh hope im not sounding too much like your' mum 'lol......great time though well done
good to hav a neg split...
Great run Marts especially to do negative splits considering the wind direction!
Another great run in tough conditions, Well done.
echo all the above, great running on a tough day so soon after marrakech, well done
Ditto the above esp neg splits with a headwind. Hope back better v soon.