Sun 4th Sep 2011 at 9:00am by Mr. K.
Run > Race
-
Time
2:54:18
-
Miles
19.97
-
Min/mi
8:44
-
Pacing
89%
-
WAVA
54.71
-
Cals
2576
-
Asc(m)
258
-
Surface
Road
Notes & Comments
Autumn Spitfire 20...
The plan was;
5M @ 9:08/m,
5M @ 8:53/m,
4M @ 8:38/m,
4M @ 8.23/m,
2M @ 8:00/m
2:54:04
Only 14 seconds out but could have got 2nd closer on target.
Split Summary
====
1) - 1m - 9:11(9:11/m) - 127cal
2) - 1m - 9:07(9:07/m) - 129cal
3) - 1m - 9:08(9:08/m) - 128cal
4) - 1m - 9:22(9:22/m) - 130cal
5) - 1m - 9:06(9:06/m) - 129cal
6) - 1m - 9:01(9:01/m) - 129cal
7) - 1m - 8:51(8:51/m) - 130cal
8) - 1m - 8:56(8:56/m) - 129cal
9) - 1m - 8:57(8:57/m) - 129cal
10) - 1m - 9:21(9:21/m) - 130cal *
11) - 1m - 8:16(8:16/m) - 130cal
12) - 1m - 8:34(8:34/m) - 129cal
13) - 1m - 8:29(8:29/m) - 129cal
14) - 1m - 8:36(8:36/m) - 130cal
15) - 1m - 8:39(8:39/m) - 131cal
16) - 1m - 8:11(8:11/m) - 130cal
17) - 1m - 8:26(8:26/m) - 130cal
18) - 1m - 8:30(8:30/m) - 131cal
19) - 1m - 8:22(8:22/m) - 131cal
20) - 0.88m - 7:15(8:13/m) - 115cal
* Waited for Dave
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 2.5%
Pace Zone: 7:20-7:39/mile: 3.6%
Pace Zone: 7:40-7:59/mile: 6.6%
Pace Zone: 8:00-8:19/mile: 15.9%
Pace Zone: 8:20-8:39/mile: 20%
Pace Zone: 8:40-8:59/mile: 13.7%
Pace Zone: 9:00-9:19/mile: 15.4%
Pace Zone: 9:20-9:39/mile: 10.7%
Pace Zone: 9:40-9:59/mile: 5.1%
Pace Zone: 10:00-10:19/mile: 2.7%
9:11 9:07 9:08 9:22 9:06 9:01 8:51 8:56 8:57 9:21 8:16 8:34 8:29 8:36 8:39 8:11 8:26 8:30 8:22 7:15
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
9:11 |
9:11 |
9:11 |
7/5 |
| 2.00 |
18:18 |
9:07 |
9:07 |
6/7 |
| 3.00 |
27:26 |
9:08 |
9:08 |
7/4 |
| 4.00 |
36:49 |
9:22 |
9:22 |
26/15 |
| 5.00 |
45:54 |
9:06 |
9:06 |
18/3 |
| 6.00 |
54:56 |
9:01 |
9:01 |
7/23 |
| 7.00 |
1:03:46 |
8:51 |
8:51 |
12/17 |
| 8.00 |
1:12:42 |
8:56 |
8:56 |
15/10 |
| 9.00 |
1:21:39 |
8:57 |
8:57 |
4/7 |
| 10.00 |
1:30:59 |
9:21 |
9:21 |
5/7 |
| 11.00 |
1:39:16 |
8:16 |
8:16 |
8/4 |
| 12.00 |
1:47:49 |
8:34 |
8:34 |
4/8 |
| 13.00 |
1:56:19 |
8:30 |
8:30 |
7/4 |
| 14.00 |
2:04:55 |
8:35 |
8:35 |
24/16 |
| 15.00 |
2:13:34 |
8:39 |
8:39 |
19/1 |
| 16.00 |
2:21:45 |
8:11 |
8:11 |
6/27 |
| 17.00 |
2:30:11 |
8:26 |
8:26 |
13/13 |
| 18.00 |
2:38:41 |
8:30 |
8:30 |
15/10 |
| 19.00 |
2:47:03 |
8:22 |
8:22 |
5/11 |
| 19.88 |
2:54:19 |
7:16 |
8:13 |
5/8 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:18 |
7:18 |
55.34 |
| 5km |
24:15 |
7:48 |
56.64 |
| 5M |
40:10 |
8:02 |
55.54 |
| 10km |
50:34 |
8:08 |
55.04 |
| 10M |
1:23:44 |
8:22 |
54.87 |
| Half |
1:51:29 |
8:31 |
54.07 |
| 20M |
2:54:35 |
8:44 |
54.71 |
| Mara |
3:52:26 |
8:52 |
54.79 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
