Sun 17th Apr 2011 at 9:00am by Jon_T
Run > Race
hellish
-
Time
4:02:09
-
Miles
26.20
-
Min/mi
9:15
-
Pacing
70%
-
WAVA
52.16
-
Cals
3903
-
Asc(m)
1780
-
Surface
Road
Notes & Comments
Threw up at 17 miles, tanks completely empty after that, glad to finish
Split Summary
====
1) - 1m - 8:35(8:35/m) - 148cal
2) - 1m - 8:03(8:03/m) - 150cal
3) - 1m - 8:16(8:16/m) - 148cal
4) - 1m - 7:53(7:53/m) - 150cal
5) - 1m - 8:01(8:01/m) - 149cal
6) - 1m - 8:02(8:02/m) - 150cal
7) - 1m - 7:54(7:54/m) - 150cal
8) - 1m - 7:59(7:59/m) - 151cal
9) - 1m - 8:05(8:05/m) - 149cal
10) - 1m - 8:09(8:09/m) - 150cal
11) - 1m - 8:12(8:12/m) - 149cal
12) - 1m - 8:17(8:17/m) - 149cal
13) - 1m - 8:29(8:29/m) - 150cal
14) - 1m - 8:32(8:32/m) - 148cal
15) - 1m - 8:57(8:57/m) - 149cal
16) - 1m - 9:35(9:35/m) - 137cal
17) - 1m - 12:25(12:25/m) - 147cal
18) - 1m - 8:50(8:50/m) - 150cal
19) - 1m - 9:28(9:28/m) - 142cal
20) - 1m - 10:12(10:12/m) - 161cal
21) - 1m - 9:39(9:39/m) - 147cal
22) - 1m - 10:57(10:57/m) - 139cal
23) - 1m - 11:23(11:23/m) - 139cal
24) - 1m - 10:12(10:12/m) - 151cal
25) - 1m - 10:34(10:34/m) - 120cal
26) - 1m - 10:19(10:19/m) - 144cal
27) - 0.58m - 5:13(8:58/m) - 86cal
Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.3%
Pace Zone: 7:00-7:19/mile: 2.5%
Pace Zone: 7:20-7:39/mile: 6.6%
Pace Zone: 7:40-7:59/mile: 11.8%
Pace Zone: 8:00-8:19/mile: 14%
Pace Zone: 8:20-8:39/mile: 11.4%
Pace Zone: 8:40-8:59/mile: 10.3%
Pace Zone: 9:00-9:19/mile: 9%
Pace Zone: 9:20-9:39/mile: 6.9%
Pace Zone: 9:40-9:59/mile: 5%
Pace Zone: 10:00-10:19/mile: 3.9%
Pace Zone: 10:20-10:39/mile: 2.6%
Pace Zone: 10:40-10:59/mile: 1.4%
8:35 8:03 8:16 7:53 8:01 8:02 7:54 7:59 8:05 8:09 8:12 8:17 8:29 8:32 8:57 9:35 12:25 8:50 9:28 10:12 9:39 10:57 11:23 10:12 10:34 10:19 5:13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
8:35 |
8:35 |
8:35 |
0/0 |
| 2.00 |
16:38 |
8:03 |
8:03 |
0/0 |
| 3.00 |
24:54 |
8:16 |
8:16 |
0/0 |
| 4.00 |
32:47 |
7:53 |
7:53 |
0/0 |
| 5.00 |
40:48 |
8:01 |
8:01 |
0/0 |
| 6.00 |
48:50 |
8:02 |
8:02 |
0/0 |
| 7.00 |
56:44 |
7:54 |
7:54 |
0/0 |
| 8.00 |
1:04:43 |
7:59 |
7:59 |
0/0 |
| 9.00 |
1:12:48 |
8:05 |
8:05 |
0/0 |
| 10.00 |
1:20:57 |
8:09 |
8:09 |
0/0 |
| 11.00 |
1:29:09 |
8:12 |
8:12 |
0/0 |
| 12.00 |
1:37:26 |
8:17 |
8:17 |
0/0 |
| 13.00 |
1:45:55 |
8:29 |
8:29 |
0/0 |
| 14.00 |
1:54:27 |
8:32 |
8:32 |
0/0 |
| 15.00 |
2:03:24 |
8:57 |
8:57 |
0/0 |
| 16.00 |
2:12:58 |
9:35 |
9:35 |
0/0 |
| 17.00 |
2:25:24 |
12:25 |
12:25 |
0/0 |
| 18.00 |
2:34:13 |
8:49 |
8:49 |
0/0 |
| 19.00 |
2:43:41 |
9:28 |
9:28 |
0/0 |
| 20.00 |
2:53:54 |
10:12 |
10:12 |
0/0 |
| 21.00 |
3:03:32 |
9:39 |
9:39 |
0/0 |
| 22.00 |
3:14:29 |
10:57 |
10:57 |
0/0 |
| 23.00 |
3:25:52 |
11:23 |
11:23 |
0/0 |
| 24.00 |
3:36:04 |
10:11 |
10:11 |
0/0 |
| 25.00 |
3:46:38 |
10:34 |
10:34 |
0/0 |
| 26.00 |
3:56:57 |
10:19 |
10:19 |
0/0 |
| 26.58 |
4:02:11 |
5:14 |
8:59 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:16 |
5:05 |
61.41% |
More |
| 800m |
3:26 |
6:55 |
52.05% |
More |
| 1km |
4:47 |
7:42 |
48.92% |
More |
| Mile |
7:45 |
7:45 |
51.75% |
More |
| 5k |
24:32 |
7:54 |
55.57% |
More |
| 5 miles |
39:38 |
7:56 |
55.86% |
More |
| 10k |
49:18 |
7:56 |
56.01% |
More |
| 10 miles |
1:20:19 |
8:02 |
56.74% |
More |
| Half |
1:46:19 |
8:07 |
56.66% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:36 |
7:36 |
52.77 |
| 5km |
25:16 |
8:08 |
53.95 |
| 5M |
41:50 |
8:22 |
52.92 |
| 10km |
52:41 |
8:29 |
52.41 |
| 10M |
1:27:14 |
8:43 |
52.24 |
| Half |
1:56:09 |
8:52 |
51.47 |
| 20M |
3:01:53 |
9:06 |
52.08 |
| Mara |
4:02:09 |
9:15 |
52.17 |
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