Sun 13th Mar 2011 at 9:00am by Mr. K.
Run > Race
-
Time
3:20:11
-
Miles
19.97
-
Min/mi
10:01
-
Pacing
90%
-
WAVA
47.64
-
Cals
2789
-
Asc(m)
368
-
Hillscore
2
-
Surface
Road
Notes & Comments
Surrey Spitfire 20. Aim was 03:20 (10:00/m) - Ran with Gymfreak & David from the club.
Through 10M clock at 1:40:05
Excellent 3hr 20mins spent.
Split Summary
====
1) - 1m - 9:58(9:58/m) - 139cal
2) - 1m - 9:55(9:55/m) - 140cal
3) - 1m - 9:44(9:44/m) - 139cal
4) - 1m - 10:12(10:12/m) - 143cal
5) - 1m - 10:20(10:20/m) - 143cal
6) - 1m - 10:12(10:12/m) - 142cal
7) - 1m - 9:51(9:51/m) - 141cal
8) - 1m - 9:46(9:46/m) - 140cal
9) - 1m - 9:41(9:41/m) - 142cal
10) - 1m - 10:06(10:06/m) - 144cal
11) - 1m - 9:59(9:59/m) - 140cal
12) - 1m - 9:35(9:35/m) - 140cal
13) - 1m - 10:18(10:18/m) - 141cal
14) - 1m - 10:37(10:37/m) - 140cal
15) - 1m - 10:23(10:23/m) - 137cal
16) - 1m - 10:19(10:19/m) - 137cal
17) - 1m - 10:35(10:35/m) - 137cal
18) - 1m - 10:35(10:35/m) - 138cal
19) - 1m - 9:41(9:41/m) - 141cal
20) - 0.88m - 8:25(9:35/m) - 125cal
Pace Zone Summary
====
Pace Zone: 7:40-7:59/mile: 1.3%
Pace Zone: 8:00-8:19/mile: 1.2%
Pace Zone: 8:20-8:39/mile: 3.1%
Pace Zone: 8:40-8:59/mile: 5%
Pace Zone: 9:00-9:19/mile: 7.7%
Pace Zone: 9:20-9:39/mile: 16%
Pace Zone: 9:40-9:59/mile: 20%
Pace Zone: 10:00-10:19/mile: 14.6%
Pace Zone: 10:20-10:39/mile: 9.2%
Pace Zone: 10:40-10:59/mile: 7.1%
Pace Zone: 11:00-11:19/mile: 3.6%
Pace Zone: 11:20-11:39/mile: 2.7%
Pace Zone: 11:40-11:59/mile: 1.4%
Pace Zone: 12:00-12:19/mile: 1.5%
9:58 9:55 9:44 10:12 10:20 10:12 9:51 9:46 9:41 10:06 9:59 9:35 10:18 10:37 10:23 10:19 10:35 10:35 9:41 8:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
9:59 |
9:59 |
9:59 |
7/5 |
2.00 |
19:53 |
9:54 |
9:54 |
6/7 |
3.00 |
29:37 |
9:44 |
9:44 |
7/4 |
4.00 |
39:48 |
10:11 |
10:11 |
26/15 |
5.00 |
50:10 |
10:22 |
10:22 |
18/3 |
6.00 |
1:00:21 |
10:11 |
10:11 |
7/23 |
7.00 |
1:10:12 |
9:51 |
9:51 |
12/17 |
8.00 |
1:19:58 |
9:47 |
9:47 |
15/10 |
9.00 |
1:29:39 |
9:41 |
9:41 |
4/7 |
10.00 |
1:39:44 |
10:05 |
10:05 |
5/7 |
11.00 |
1:49:44 |
10:00 |
10:00 |
8/4 |
12.00 |
1:59:19 |
9:35 |
9:35 |
4/8 |
13.00 |
2:09:37 |
10:18 |
10:18 |
7/4 |
14.00 |
2:20:16 |
10:39 |
10:39 |
24/16 |
15.00 |
2:30:37 |
10:21 |
10:21 |
19/1 |
16.00 |
2:40:58 |
10:20 |
10:20 |
6/27 |
17.00 |
2:51:32 |
10:34 |
10:34 |
13/13 |
18.00 |
3:02:07 |
10:35 |
10:35 |
15/10 |
19.00 |
3:11:48 |
9:41 |
9:41 |
5/11 |
19.88 |
3:20:12 |
8:24 |
9:35 |
5/8 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:04 |
38.93% |
More |
800m |
4:26 |
8:55 |
40.74% |
More |
1km |
5:44 |
9:14 |
41.09% |
More |
Mile |
9:32 |
9:32 |
42.38% |
More |
5k |
30:19 |
9:45 |
45.30% |
More |
5 miles |
49:02 |
9:48 |
45.51% |
More |
10k |
1:01:03 |
9:50 |
45.59% |
More |
10 miles |
1:39:24 |
9:56 |
46.22% |
More |
Half |
2:10:34 |
9:58 |
46.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:23 |
8:23 |
48.19 |
5km |
27:51 |
8:58 |
49.32 |
5M |
46:07 |
9:13 |
48.38 |
10km |
58:04 |
9:21 |
47.93 |
10M |
1:36:10 |
9:37 |
47.77 |
Half |
2:08:02 |
9:46 |
47.08 |
20M |
3:20:30 |
10:02 |
47.63 |
Mara |
4:26:57 |
10:11 |
47.71 |
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