Sun 11th Mar 2012 at 9:00am by njosmith

Run > Progressive

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Time
2:47:20
Miles
20.00
Min/mi
8:22
Pacing
89%
WAVA
54.64
Cals
2432
Asc(m)
1425
Surface
Road

20mile

Notes & Comments

Finchely 20. Good progressive training run before GMM. and then pushed on.

Really enjoyed this run, perhaps started off a bit slower than I would have liked (with Simon) and kept to his pace rather than the 9 min mile I had planned, after 5 miles I left simon and moved up to 8,30. After ten moved up to 8 min miles. Last five at PMP. 19th mile was a bit of strugle (uphill) but finsihed in a respectable 2h 47m 20s.

Splits 9:38, 9:30, 9:18, 9:06, 8:47, 8:20 (went a bit quick inthe move to 8.30s) , 8:29, 8:26, 8:17, 8:23, 7:56, 8:04, 7:56, 8:31 (toilet stop), 7:55, 7:28, 7:43, 7:46, 8:07 (tough mile with some uphil), 7:39

Split Summary

====

1) - 1m - 9:38(9:38/m) - 122cal

2) - 1m - 9:30(9:30/m) - 119cal

3) - 1m - 9:18(9:18/m) - 124cal

4) - 1m - 9:06(9:06/m) - 125cal

5) - 1m - 8:47(8:47/m) - 124cal

6) - 1m - 8:20(8:20/m) - 124cal

7) - 1m - 8:29(8:29/m) - 117cal

8) - 1m - 8:26(8:26/m) - 125cal

9) - 1m - 8:17(8:17/m) - 122cal

10) - 1m - 8:23(8:23/m) - 123cal

11) - 1m - 7:56(7:56/m) - 122cal

12) - 1m - 8:04(8:04/m) - 108cal

13) - 1m - 7:56(7:56/m) - 122cal

14) - 1m - 8:31(8:31/m) - 122cal

15) - 1m - 7:55(7:55/m) - 125cal

16) - 1m - 7:28(7:28/m) - 119cal

17) - 1m - 7:43(7:43/m) - 120cal

18) - 1m - 7:46(7:46/m) - 121cal

19) - 1m - 8:07(8:07/m) - 124cal

20) - 0.98m - 7:39(7:46/m) - 124cal

9:38 9:30 9:18 9:06 8:47 8:20 8:29 8:26 8:17 8:23 7:56 8:04 7:56 8:31 7:55 7:28 7:43 7:46 8:07 7:39 2

Pace

15%

26%

37%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	9:32	9:32	9:32	0/0
2.00	19:02	9:30	9:30	0/0
3.00	28:20	9:18	9:18	0/0
4.00	37:26	9:06	9:06	0/0
5.00	46:13	8:47	8:47	0/0
6.00	54:33	8:20	8:20	0/0
7.00	1:03:02	8:29	8:29	0/0
8.00	1:11:28	8:26	8:26	0/0
9.00	1:19:46	8:17	8:17	0/0
10.00	1:28:09	8:23	8:23	0/0
11.00	1:36:05	7:56	7:56	0/0
12.00	1:44:09	8:05	8:05	0/0
13.00	1:52:06	7:56	7:56	0/0
14.00	2:00:36	8:31	8:31	0/0
15.00	2:08:32	7:55	7:55	0/0
16.00	2:16:00	7:28	7:28	0/0
17.00	2:23:43	7:43	7:43	0/0
18.00	2:31:29	7:46	7:46	0/0
19.00	2:39:36	8:07	8:07	0/0
19.98	3:15:13	35:37	36:13	0/0

Elevation

Asc 1425m, Range 0m, Flat prediction 2:47:20

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	42.18%	More
800m	3:36	7:15	46.77%	More
1km	4:29	7:13	49.25%	More
Mile	7:21	7:21	52.04%	More
5k	23:43	7:38	54.75%	More
5 miles	38:50	7:46	54.64%	More
10k	48:25	7:47	54.85%	More
10 miles	1:19:12	7:55	55.46%	More
Half	1:45:12	8:02	55.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	54.44
5km	23:20	7:31	55.66
5M	38:36	7:43	54.96
10km	48:34	7:49	54.68
10M	1:20:22	8:02	54.65
Half	1:46:56	8:10	53.96
20M	2:47:20	8:22	54.64
Mara	3:42:40	8:30	54.75

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