Sun 20th Mar 2011 at 10:00am by OllyGoGo
Run > Race
-
Time
1:33:55
-
Miles
13.10
-
Min/mi
7:10
-
WAVA
71.04
-
Cals
1499
-
Asc(m)
42
-
Surface
Road
Notes & Comments
4 comments
Alloa Half - first race of the season.
Used to check progress for VLM
Constant pace at target level so pleased
with run, finished strong
Split Summary
====
1) - 1m - 7:15(7:15/m) - 111cal
2) - 1m - 6:57(6:57/m) - 116cal
3) - 1m - 7:16(7:16/m) - 114cal
4) - 1m - 7:12(7:12/m) - 114cal
5) - 1m - 7:14(7:14/m) - 113cal
6) - 1m - 7:09(7:09/m) - 116cal
7) - 0.07m - 28(6:47/m) - 7cal
8) - 1m - 7:02(7:02/m) - 118cal
9) - 1m - 7:17(7:17/m) - 116cal
10) - 1m - 7:06(7:06/m) - 118cal
11) - 1m - 7:15(7:15/m) - 114cal
12) - 1m - 7:33(7:33/m) - 114cal
13) - 1m - 7:07(7:07/m) - 113cal
14) - 1m - 6:52(6:52/m) - 112cal
15) - 0.03m - 11(6:08/m) - 3cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 2.4%
Pace Zone: 6:20-6:39/mile: 7.1%
Pace Zone: 6:40-6:59/mile: 23.5%
Pace Zone: 7:00-7:19/mile: 32.7%
Pace Zone: 7:20-7:39/mile: 19.9%
Pace Zone: 7:40-7:59/mile: 7%
Pace Zone: 8:00-8:19/mile: 3.8%
Pace Zone: 8:20-8:39/mile: 1.6%
7:15 6:57 7:16 7:12 7:14 7:09 28 7:02 7:17 7:06 7:15 7:33 7:07 6:52 11
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
71.48 |
5km |
20:26 |
6:35 |
73.24 |
5M |
33:50 |
6:46 |
72.11 |
10km |
42:36 |
6:51 |
71.55 |
10M |
1:10:32 |
7:03 |
71.48 |
Half |
1:33:55 |
7:10 |
70.50 |
20M |
2:27:04 |
7:21 |
71.34 |
Mara |
3:15:49 |
7:28 |
71.44 |
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excellent running,looking great for the marathon.
Looking good for London. You looked strong at the end. Another 13 miles will be easy for you.
excellent run, very consistent, well done
looking great for london m8 and thanks for pulling me along for a few miles at alloa.new shiny mara pb coming your way m8 keep up the good work!!!