Sun 10th Apr 2011 at 9:00am by mr_andy_r
Run > Race
Good
v warm
-
Time
4:52:35
-
Miles
26.22
-
Min/mi
11:10
-
Pacing
77%
-
WAVA
41.70
-
Cals
3644
-
Asc(m)
208
-
Hillscore
9
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1m - 10:10(10:10/m) - 144cal
2) - 1m - 9:48(9:48/m) - 143cal
3) - 1m - 10:02(10:02/m) - 144cal
4) - 1m - 9:51(9:51/m) - 143cal
5) - 1m - 9:36(9:36/m) - 143cal
6) - 1m - 10:11(10:11/m) - 141cal
7) - 1m - 9:43(9:43/m) - 142cal
8) - 1m - 9:47(9:47/m) - 143cal
9) - 1m - 10:13(10:13/m) - 144cal
10) - 1m - 9:56(9:56/m) - 143cal
11) - 1m - 9:57(9:57/m) - 143cal
12) - 1m - 9:58(9:58/m) - 143cal
13) - 1m - 10:42(10:42/m) - 140cal
14) - 1m - 9:51(9:51/m) - 142cal
15) - 1m - 10:43(10:43/m) - 139cal
16) - 1m - 10:36(10:36/m) - 140cal
17) - 1m - 12:35(12:35/m) - 131cal
18) - 1m - 13:21(13:21/m) - 126cal
19) - 1m - 11:09(11:09/m) - 139cal
20) - 1m - 12:23(12:23/m) - 134cal
21) - 1m - 15:38(15:38/m) - 112cal
22) - 1m - 13:07(13:07/m) - 136cal
23) - 1m - 13:53(13:53/m) - 133cal
24) - 1m - 13:22(13:22/m) - 128cal
25) - 1m - 11:26(11:26/m) - 143cal
26) - 1m - 11:25(11:25/m) - 136cal
27) - 0.35m - 3:09(9:03/m) - 49cal
Pace Zone Summary
====
Pace Zone: 8:40-8:59/mile: 2.1%
Pace Zone: 9:00-9:19/mile: 5.5%
Pace Zone: 9:20-9:39/mile: 10.8%
Pace Zone: 9:40-9:59/mile: 12.9%
Pace Zone: 10:00-10:19/mile: 14.1%
Pace Zone: 10:20-10:39/mile: 12%
Pace Zone: 10:40-10:59/mile: 8.2%
Pace Zone: 11:00-11:19/mile: 6.8%
Pace Zone: 11:20-11:39/mile: 3.9%
Pace Zone: 11:40-11:59/mile: 1.5%
Pace Zone: 12:00-12:19/mile: 1.1%
10:10 9:48 10:02 9:51 9:36 10:11 9:43 9:47 10:13 9:56 9:57 9:58 10:42 9:51 10:43 10:36 12:35 13:21 11:09 12:23 15:38 13:07 13:53 13:22 11:26 11:25 3:09
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
10:09 |
10:09 |
10:09 |
22/17 |
| 2.00 |
19:57 |
9:48 |
9:48 |
1/12 |
| 3.00 |
29:58 |
10:02 |
10:02 |
5/8 |
| 4.00 |
39:49 |
9:51 |
9:51 |
6/5 |
| 5.00 |
49:26 |
9:37 |
9:37 |
16/4 |
| 6.00 |
59:37 |
10:11 |
10:11 |
2/16 |
| 7.00 |
1:09:21 |
9:43 |
9:43 |
5/12 |
| 8.00 |
1:19:08 |
9:47 |
9:47 |
16/5 |
| 9.00 |
1:29:20 |
10:12 |
10:12 |
20/18 |
| 10.00 |
1:39:16 |
9:56 |
9:56 |
3/15 |
| 11.00 |
1:49:13 |
9:57 |
9:57 |
4/6 |
| 12.00 |
1:59:11 |
9:58 |
9:58 |
9/7 |
| 13.00 |
2:09:53 |
10:42 |
10:42 |
6/9 |
| 14.00 |
2:19:44 |
9:52 |
9:52 |
10/13 |
| 15.00 |
2:30:27 |
10:43 |
10:43 |
7/4 |
| 16.00 |
2:41:03 |
10:36 |
10:36 |
2/9 |
| 17.00 |
2:53:39 |
12:36 |
12:36 |
4/4 |
| 18.00 |
3:07:00 |
13:21 |
13:21 |
8/2 |
| 19.00 |
3:18:10 |
11:10 |
11:10 |
0/9 |
| 20.00 |
3:30:33 |
12:23 |
12:23 |
2/6 |
| 21.00 |
3:46:11 |
15:38 |
15:38 |
5/2 |
| 22.00 |
3:59:18 |
13:07 |
13:07 |
3/6 |
| 23.00 |
4:13:11 |
13:53 |
13:53 |
3/2 |
| 24.00 |
4:26:34 |
13:23 |
13:23 |
4/2 |
| 25.00 |
4:38:00 |
11:26 |
11:26 |
6/8 |
| 26.00 |
4:49:25 |
11:25 |
11:25 |
16/11 |
| 26.35 |
4:52:35 |
3:10 |
9:07 |
5/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:12 |
8:52 |
33.38% |
More |
| 800m |
4:36 |
9:16 |
36.60% |
More |
| 1km |
5:45 |
9:15 |
38.48% |
More |
| Mile |
9:22 |
9:22 |
40.88% |
More |
| 5k |
30:11 |
9:43 |
43.03% |
More |
| 5 miles |
48:50 |
9:46 |
43.43% |
More |
| 10k |
1:01:12 |
9:51 |
43.39% |
More |
| 10 miles |
1:38:49 |
9:53 |
44.45% |
More |
| Half |
2:10:14 |
9:56 |
44.65% |
More |
| 20 miles |
3:30:33 |
10:32 |
43.42% |
More |
| Mara |
4:51:12 |
11:07 |
41.87% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:37 |
6:37 |
57.87 |
| 5km |
24:38 |
7:56 |
52.72 |
| 5M |
42:46 |
8:33 |
49.60 |
| 10km |
55:03 |
8:52 |
48.24 |
| 10M |
1:35:36 |
9:34 |
45.94 |
| Half |
2:10:47 |
9:59 |
44.12 |
| 20M |
3:33:42 |
10:41 |
42.78 |
| Mara |
4:52:19 |
11:09 |
41.71 |
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