Sun 13th Feb 2011 at 11:00am by Marts

Run > Race

  • Time
    2:07:31
  • Miles
    18.67
  • Min/mi
    6:50
  • Pacing
    92%
  • WAVA
    66.98
  • Cals
    2198
  • Asc(m)
    740
  • Hillscore
    21
  • 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%
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
Totley
Hope recovery is swift Marts - a good finish today.
hurricanehamlyn
Hope you progress speedily down the road to recovery. A good run in all the circumstances.
shop girl jules
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
gingerwand
good to hav a neg split...
Hey Jude
Great run Marts especially to do negative splits considering the wind direction!
Rken
Another great run in tough conditions, Well done.
swerver
echo all the above, great running on a tough day so soon after marrakech, well done
dingdong*
Ditto the above esp neg splits with a headwind. Hope back better v soon.
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Pace

23% 22% 48% 6%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:46 52.13% More
800m 3:01 6:04 56.63% More
1km 3:47 6:06 59.07% More
Mile 6:08 6:08 63.15% More
5k 20:50 6:42 63.10% More
5 miles 33:30 6:42 63.84% More
10k 41:55 6:45 63.81% More
10 miles 1:08:21 6:50 64.69% More
Half 1:29:31 6:50 65.35% More

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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