Sun 4th Sep 2011 at 9:00am by Jock Itch
Run > Race
drizzle
-
Time
2:05:44
-
Miles
20.00
-
Min/mi
6:17
-
Pacing
94%
-
WAVA
75.97
-
Cals
2344
-
Asc(m)
1089
-
Surface
Road
Notes & Comments
5M @ 6.30
5M @ 6.15
10M @ PMP
Surrey Spitfire 20. Above plan went well, hills made it difficult but pleased with a PB. legs ok at end.
Split Summary
====
1) - 1m - 6:28(6:28/m) - 116cal
2) - 1m - 6:30(6:30/m) - 118cal
3) - 1m - 6:33(6:33/m) - 118cal
4) - 1m - 6:45(6:45/m) - 117cal
5) - 1m - 6:29(6:29/m) - 118cal
6) - 1m - 6:19(6:19/m) - 117cal
7) - 1m - 6:18(6:18/m) - 117cal
8) - 1m - 6:15(6:15/m) - 116cal
9) - 1m - 6:13(6:13/m) - 118cal
10) - 1m - 6:14(6:14/m) - 117cal
11) - 1m - 6:02(6:02/m) - 117cal
12) - 1m - 6:01(6:01/m) - 117cal
13) - 1m - 5:56(5:56/m) - 115cal
14) - 1m - 6:17(6:17/m) - 118cal
15) - 1m - 6:09(6:09/m) - 117cal
16) - 1m - 6:11(6:11/m) - 118cal
17) - 1m - 6:24(6:24/m) - 117cal
18) - 1m - 6:11(6:11/m) - 117cal
19) - 1m - 6:11(6:11/m) - 117cal
20) - 1m - 6:13(6:13/m) - 116cal
21) - 0.02m - 7(4:57/m) - 3cal
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 1.6%
Pace Zone: 5:00-5:19/mile: 5.5%
Pace Zone: 5:20-5:39/mile: 9.6%
Pace Zone: 5:40-5:59/mile: 15.4%
Pace Zone: 6:00-6:19/mile: 19.8%
Pace Zone: 6:20-6:39/mile: 17.8%
Pace Zone: 6:40-6:59/mile: 12%
Pace Zone: 7:00-7:19/mile: 6.7%
Pace Zone: 7:20-7:39/mile: 3.9%
Pace Zone: 7:40-7:59/mile: 2.2%
Pace Zone: 8:00-8:19/mile: 1.2%
Pace Zone: 8:20-8:39/mile: 1.4%
6:28 6:30 6:33 6:45 6:29 6:19 6:18 6:15 6:13 6:14 6:02 6:01 5:56 6:17 6:09 6:11 6:24 6:11 6:11 6:13 7
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
6:28 |
6:28 |
6:28 |
0/0 |
| 2.00 |
12:57 |
6:30 |
6:30 |
0/0 |
| 3.00 |
19:30 |
6:32 |
6:32 |
0/0 |
| 4.00 |
26:14 |
6:44 |
6:44 |
0/0 |
| 5.00 |
32:44 |
6:29 |
6:29 |
0/0 |
| 6.00 |
39:03 |
6:19 |
6:19 |
0/0 |
| 7.00 |
45:21 |
6:18 |
6:18 |
0/0 |
| 8.00 |
51:35 |
6:15 |
6:15 |
0/0 |
| 9.00 |
57:49 |
6:13 |
6:13 |
0/0 |
| 10.00 |
1:04:03 |
6:14 |
6:14 |
0/0 |
| 11.00 |
1:10:05 |
6:02 |
6:02 |
0/0 |
| 12.00 |
1:16:06 |
6:01 |
6:01 |
0/0 |
| 13.00 |
1:22:02 |
5:56 |
5:56 |
0/0 |
| 14.00 |
1:28:19 |
6:17 |
6:17 |
0/0 |
| 15.00 |
1:34:27 |
6:09 |
6:09 |
0/0 |
| 16.00 |
1:40:38 |
6:11 |
6:11 |
0/0 |
| 17.00 |
1:47:02 |
6:24 |
6:24 |
0/0 |
| 18.00 |
1:53:13 |
6:11 |
6:11 |
0/0 |
| 19.00 |
1:59:24 |
6:11 |
6:11 |
0/0 |
| 20.00 |
2:05:37 |
6:13 |
6:13 |
0/0 |
| 20.02 |
2:05:45 |
8 |
5:37 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:22 |
5:28 |
57.40% |
More |
| 800m |
2:54 |
5:50 |
62.23% |
More |
| 1km |
3:39 |
5:52 |
64.69% |
More |
| Mile |
5:54 |
5:54 |
68.56% |
More |
| 5k |
18:38 |
6:00 |
73.74% |
More |
| 5 miles |
30:23 |
6:05 |
73.42% |
More |
| 10k |
37:51 |
6:06 |
73.52% |
More |
| 10 miles |
1:01:32 |
6:09 |
74.67% |
More |
| Half |
1:20:51 |
6:10 |
75.13% |
More |
| 20 miles |
2:05:34 |
6:17 |
76.06% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:26 |
5:26 |
74.35 |
| 5km |
17:51 |
5:45 |
76.94 |
| 5M |
29:24 |
5:53 |
75.88 |
| 10km |
36:55 |
5:56 |
75.39 |
| 10M |
1:00:48 |
6:05 |
75.56 |
| Half |
1:20:41 |
6:10 |
74.71 |
| 20M |
2:05:44 |
6:17 |
75.96 |
| Mara |
2:46:52 |
6:22 |
76.32 |
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