v cold
-
Time
2:19:19
-
Miles
20.09
-
Min/mi
6:56
-
Pacing
96%
-
WAVA
66.11
-
Cals
2373
-
Asc(m)
190
-
Hillscore
8
-
Surface
Road
Notes & Comments
First lap was supposed to be steady but ended up running behind a group doing 7min miles and they gave me shelter so just tucked in behind them. Sped up on 2nd lap only for right quad to tighten almost immediately so spent the lap trying to run as best as I could. Fairly happy with performance given niggles with achilies and shin.
Split Summary
====
1) - 1m - 7:00(7:00/m) - 116cal
2) - 1m - 7:02(7:02/m) - 118cal
3) - 1m - 6:54(6:54/m) - 118cal
4) - 1m - 6:58(6:58/m) - 119cal
5) - 1m - 6:57(6:57/m) - 118cal
6) - 1m - 7:04(7:04/m) - 119cal
7) - 1m - 7:01(7:01/m) - 117cal
8) - 1m - 6:57(6:57/m) - 118cal
9) - 1m - 6:56(6:56/m) - 119cal
10) - 1m - 6:57(6:57/m) - 119cal
11) - 1m - 6:39(6:39/m) - 117cal
12) - 1m - 6:55(6:55/m) - 119cal
13) - 1m - 6:46(6:46/m) - 117cal
14) - 1m - 6:46(6:46/m) - 119cal
15) - 1m - 6:57(6:57/m) - 118cal
16) - 1m - 6:54(6:54/m) - 119cal
17) - 1m - 6:59(6:59/m) - 117cal
18) - 1m - 7:05(7:05/m) - 119cal
19) - 1m - 6:58(6:58/m) - 118cal
20) - 1m - 6:56(6:56/m) - 119cal
21) - 0.09m - 37(6:59/m) - 10cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 6.3%
Pace Zone: 6:20-6:39/mile: 17.3%
Pace Zone: 6:40-6:59/mile: 31.9%
Pace Zone: 7:00-7:19/mile: 24.2%
Pace Zone: 7:20-7:39/mile: 10.4%
Pace Zone: 7:40-7:59/mile: 4.3%
Pace Zone: 8:00-8:19/mile: 2.7%
7:00 7:02 6:54 6:58 6:57 7:04 7:01 6:57 6:56 6:57 6:39 6:55 6:46 6:46 6:57 6:54 6:59 7:05 6:58 6:56 37
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
6:52 |
6:52 |
6:52 |
3/9 |
| 2.00 |
13:54 |
7:02 |
7:02 |
10/5 |
| 3.00 |
20:48 |
6:54 |
6:54 |
4/7 |
| 4.00 |
27:46 |
6:58 |
6:58 |
7/5 |
| 5.00 |
34:43 |
6:57 |
6:57 |
8/9 |
| 6.00 |
41:47 |
7:04 |
7:04 |
13/9 |
| 7.00 |
48:49 |
7:02 |
7:02 |
14/2 |
| 8.00 |
55:45 |
6:57 |
6:57 |
16/10 |
| 9.00 |
1:02:42 |
6:56 |
6:56 |
11/15 |
| 10.00 |
1:09:39 |
6:57 |
6:57 |
5/7 |
| 11.00 |
1:16:18 |
6:39 |
6:39 |
3/11 |
| 12.00 |
1:23:13 |
6:55 |
6:55 |
12/5 |
| 13.00 |
1:29:59 |
6:46 |
6:46 |
3/8 |
| 14.00 |
1:36:45 |
6:46 |
6:46 |
6/7 |
| 15.00 |
1:43:42 |
6:57 |
6:57 |
9/10 |
| 16.00 |
1:50:36 |
6:55 |
6:55 |
12/9 |
| 17.00 |
1:57:35 |
6:59 |
6:59 |
13/1 |
| 18.00 |
2:04:40 |
7:05 |
7:05 |
17/11 |
| 19.00 |
2:11:38 |
6:58 |
6:58 |
10/15 |
| 20.00 |
2:18:35 |
6:57 |
6:57 |
4/6 |
| 20.09 |
2:19:13 |
38 |
7:08 |
0/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:34 |
6:16 |
47.57% |
More |
| 800m |
3:14 |
6:30 |
52.29% |
More |
| 1km |
4:04 |
6:33 |
54.51% |
More |
| Mile |
6:39 |
6:39 |
57.86% |
More |
| 5k |
21:00 |
6:46 |
62.16% |
More |
| 5 miles |
34:01 |
6:48 |
62.58% |
More |
| 10k |
42:24 |
6:49 |
62.83% |
More |
| 10 miles |
1:08:44 |
6:52 |
64.07% |
More |
| Half |
1:30:22 |
6:54 |
64.50% |
More |
| 20 miles |
2:18:35 |
6:56 |
66.15% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:45 |
5:45 |
66.92 |
| 5km |
19:11 |
6:10 |
68.07 |
| 5M |
31:48 |
6:22 |
66.96 |
| 10km |
40:04 |
6:27 |
66.50 |
| 10M |
1:06:24 |
6:38 |
66.33 |
| Half |
1:28:28 |
6:45 |
65.39 |
| 20M |
2:18:39 |
6:56 |
66.11 |
| Mara |
3:04:43 |
7:03 |
66.17 |
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