Sun 4th Sep 2011 at 11:00am by OllyGoGo
Run > General
-
Time
1:36:43
-
Miles
13.13
-
Min/mi
7:22
-
WAVA
69.15
-
Cals
1566
-
Asc(m)
42
-
Surface
Road
Notes & Comments
4 comments
Great Scottish Run - dead chuffed with this!!
Planned to do 8m/ml to see if leg would hold up
but Bunyan started off fast and I ended up doing 7:30m/ml
and stuck with it. Felt strong and pushed it over last 4 miles.
haven't run this fast for well over a month. Leg is good.
Not the fastest time ever but one of the most satisfying and enjoyable in the last 2 years. Bring on Liverpool!
Split Summary
====
1) - 1m - 7:38(7:38/m) - 120cal
2) - 1m - 7:19(7:19/m) - 120cal
3) - 1m - 7:11(7:11/m) - 119cal
4) - 1m - 7:27(7:27/m) - 120cal
5) - 1m - 7:35(7:35/m) - 121cal
6) - 1m - 7:32(7:32/m) - 119cal
7) - 1m - 7:30(7:30/m) - 119cal
8) - 1m - 7:28(7:28/m) - 120cal
9) - 1m - 7:21(7:21/m) - 120cal
10) - 1m - 7:17(7:17/m) - 118cal
11) - 1m - 7:16(7:16/m) - 119cal
12) - 1m - 7:10(7:10/m) - 119cal
13) - 1m - 7:09(7:09/m) - 118cal
14) - 0.13m - 50(6:35/m) - 14cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.6%
Pace Zone: 6:20-6:39/mile: 4.3%
Pace Zone: 6:40-6:59/mile: 12.7%
Pace Zone: 7:00-7:19/mile: 26.6%
Pace Zone: 7:20-7:39/mile: 25.2%
Pace Zone: 7:40-7:59/mile: 12.8%
Pace Zone: 8:00-8:19/mile: 7.5%
Pace Zone: 8:20-8:39/mile: 3.3%
Pace Zone: 8:40-8:59/mile: 1.7%
7:38 7:19 7:11 7:27 7:35 7:32 7:30 7:28 7:21 7:17 7:16 7:10 7:09 50
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:19 |
6:19 |
69.60 |
5km |
20:59 |
6:45 |
71.32 |
5M |
34:45 |
6:57 |
70.21 |
10km |
43:46 |
7:03 |
69.65 |
10M |
1:12:28 |
7:15 |
69.57 |
Half |
1:36:29 |
7:22 |
68.62 |
20M |
2:31:05 |
7:33 |
69.44 |
Mara |
3:21:10 |
7:41 |
69.54 |
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cracking run Steve
fantastic confidence builder that the leg is okay glad to see you didn't let the short cut master run off nice one
yeah, fantastic. gooo steeeeeeeeeeeeeveeeee
Excellent.well done.