Sun 10th Apr 2011 at 11:00am by Smout
Run > Race
-
Time
3:39:17
-
Miles
26.23
-
Min/mi
8:22
-
Pacing
0%
-
WAVA
61.16
-
Cals
2985
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Started wee bit late an edited cos never stopped. When started walking near 18 tried to walk .25 an run more / downhill or from just after water station with bottle. Right groin/ knee / leg (ITB too maybe) agony restarting running from 21 / 22 but bizarrely just normal DOMS day 1 an 2..... see when running restarts mind!
Split Summary
====
1) - 1m - 7:35(7:35/m) - 108cal
2) - 1m - 7:44(7:44/m) - 109cal
3) - 1m - 7:50(7:50/m) - 110cal
4) - 1m - 7:27(7:27/m) - 109cal
5) - 1m - 7:45(7:45/m) - 110cal
6) - 1m - 7:34(7:34/m) - 109cal
7) - 1m - 7:39(7:39/m) - 111cal
8) - 1m - 7:45(7:45/m) - 109cal
9) - 1m - 7:43(7:43/m) - 109cal
10) - 1m - 7:41(7:41/m) - 110cal
11) - 1m - 7:37(7:37/m) - 110cal
12) - 1m - 7:35(7:35/m) - 109cal
13) - 1m - 7:38(7:38/m) - 110cal
14) - 1m - 7:22(7:22/m) - 109cal
15) - 1m - 7:46(7:46/m) - 109cal
16) - 1m - 8:00(8:00/m) - 109cal
17) - 1m - 8:03(8:03/m) - 109cal
18) - 1m - 8:55(8:55/m) - 104cal
19) - 1m - 9:20(9:20/m) - 104cal
20) - 1m - 9:04(9:04/m) - 104cal
21) - 1m - 9:13(9:13/m) - 105cal
22) - 1m - 9:04(9:04/m) - 104cal
23) - 1m - 10:01(10:01/m) - 101cal
24) - 1m - 10:20(10:20/m) - 99cal
25) - 1m - 11:09(11:09/m) - 96cal
26) - 1m - 9:43(9:43/m) - 101cal
27) - .23m - ??? think 1:45 looking at Garmin Graphs (26 at 3:37:32)
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 2.5%
Pace Zone: 7:00-7:19/mile: 7.9%
Pace Zone: 7:20-7:39/mile: 16.3%
Pace Zone: 7:40-7:59/mile: 18.9%
Pace Zone: 8:00-8:19/mile: 14%
Pace Zone: 8:20-8:39/mile: 8%
Pace Zone: 8:40-8:59/mile: 4.9%
Pace Zone: 9:00-9:19/mile: 2.6%
Pace Zone: 9:20-9:39/mile: 1.9%
7:35 7:44 7:50 7:27 7:45 7:34 7:39 7:45 7:43 7:41 7:37 7:35 7:38 7:22 7:46 8:00 8:03 8:55 9:20 9:04 9:13 9:04 10:01 10:20 11:09 9:43
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
1.00 |
7:34 |
7:34 |
7:34 |
2.00 |
15:18 |
7:44 |
7:44 |
3.00 |
23:08 |
7:50 |
7:50 |
4.00 |
30:34 |
7:27 |
7:27 |
5.00 |
38:20 |
7:45 |
7:45 |
6.00 |
45:54 |
7:34 |
7:34 |
7.00 |
53:33 |
7:39 |
7:39 |
8.00 |
1:01:18 |
7:45 |
7:45 |
9.00 |
1:09:02 |
7:43 |
7:43 |
10.00 |
1:16:43 |
7:41 |
7:41 |
11.00 |
1:24:20 |
7:37 |
7:37 |
12.00 |
1:31:55 |
7:35 |
7:35 |
13.00 |
1:39:33 |
7:38 |
7:38 |
14.00 |
1:46:55 |
7:22 |
7:22 |
15.00 |
1:54:41 |
7:46 |
7:46 |
16.00 |
2:02:42 |
8:00 |
8:00 |
17.00 |
2:10:45 |
8:03 |
8:03 |
18.00 |
2:19:40 |
8:55 |
8:55 |
19.00 |
2:29:00 |
9:20 |
9:20 |
20.00 |
2:38:04 |
9:04 |
9:04 |
21.00 |
2:47:17 |
9:13 |
9:13 |
22.00 |
2:56:21 |
9:04 |
9:04 |
23.00 |
3:06:22 |
10:01 |
10:01 |
24.00 |
3:16:42 |
10:20 |
10:20 |
25.00 |
3:27:51 |
11:09 |
11:09 |
26.00 |
3:37:33 |
9:42 |
9:42 |
27.00 |
4:11:26 |
33:53 |
33:53 |
27.85 |
4:41:42 |
30:16 |
35:30 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
42 |
2:49 |
113.65% |
More |
800m |
3:06 |
6:14 |
60.91% |
More |
1km |
4:31 |
7:16 |
54.56% |
More |
Mile |
7:21 |
7:21 |
57.33% |
More |
5k |
23:23 |
7:32 |
63.00% |
More |
5 miles |
37:51 |
7:34 |
63.04% |
More |
10k |
47:15 |
7:36 |
63.02% |
More |
10 miles |
1:16:18 |
7:38 |
64.26% |
More |
Half |
1:40:03 |
7:38 |
64.46% |
More |
20 miles |
2:38:02 |
7:54 |
63.90% |
More |
Mara |
3:38:59 |
8:22 |
61.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
63.73 |
5km |
22:17 |
7:10 |
66.12 |
5M |
37:07 |
7:25 |
64.28 |
10km |
46:51 |
7:32 |
63.56 |
10M |
1:18:01 |
7:48 |
62.85 |
Half |
1:44:12 |
7:57 |
61.47 |
20M |
2:43:59 |
8:12 |
61.58 |
Mara |
3:39:01 |
8:22 |
61.17 |
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