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

Run > Race

  • Amazing
  • Time
    3:58:55
  • Miles
    26.23
  • Min/mi
    9:07
  • Pacing
    92%
  • WAVA
    51.87
  • Cals
    3092
  • Asc(m)
    246
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

1 comments
Split Summary

====

1) - 1m - 9:04(9:04/m) - 115cal

2) - 1m - 9:17(9:17/m) - 118cal

3) - 1m - 9:37(9:37/m) - 119cal

4) - 1m - 9:20(9:20/m) - 118cal

5) - 1m - 9:29(9:29/m) - 118cal

6) - 1m - 9:29(9:29/m) - 119cal

7) - 1m - 9:56(9:56/m) - 117cal

8) - 1m - 9:39(9:39/m) - 118cal

9) - 1m - 9:12(9:12/m) - 118cal

10) - 1m - 9:23(9:23/m) - 119cal

11) - 1m - 9:24(9:24/m) - 118cal

12) - 1m - 9:36(9:36/m) - 118cal

13) - 1m - 9:12(9:12/m) - 118cal

14) - 1m - 8:52(8:52/m) - 118cal

15) - 1m - 9:03(9:03/m) - 119cal

16) - 1m - 9:39(9:39/m) - 119cal

17) - 1m - 9:09(9:09/m) - 117cal

18) - 1m - 8:48(8:48/m) - 118cal

19) - 1m - 8:40(8:40/m) - 118cal

20) - 1m - 8:40(8:40/m) - 118cal

21) - 1m - 9:27(9:27/m) - 117cal

22) - 1m - 8:51(8:51/m) - 118cal

23) - 1m - 8:39(8:39/m) - 117cal

24) - 1m - 8:30(8:30/m) - 118cal

25) - 1m - 8:22(8:22/m) - 119cal

26) - 1m - 8:13(8:13/m) - 118cal

27) - 0.23m - 1:26(6:20/m) - 25cal

Pace Zone Summary

====

Pace Zone: 7:40-7:59/mile: 2.3%

Pace Zone: 8:00-8:19/mile: 6.5%

Pace Zone: 8:20-8:39/mile: 12.8%

Pace Zone: 8:40-8:59/mile: 16.1%

Pace Zone: 9:00-9:19/mile: 20%

Pace Zone: 9:20-9:39/mile: 21.7%

Pace Zone: 9:40-9:59/mile: 12.5%

Pace Zone: 10:00-10:19/mile: 3.5%

Pace Zone: 10:20-10:39/mile: 1.1%
9:04 9:17 9:37 9:20 9:29 9:29 9:56 9:39 9:12 9:23 9:24 9:36 9:12 8:52 9:03 9:39 9:09 8:48 8:40 8:40 9:27 8:51 8:39 8:30 8:22 8:13 1:26
scottdog
Could not believe how well i have run today. I have trained well but to keep getting faster towards the end was amazing. So happy to break 4 hours. Very very happy and still had running in my legs at the end.
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Pace

43% 51% 4% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
1.00 9:03 9:03 9:03 2/11
2.00 18:20 9:17 9:17 2/5
3.00 27:57 9:37 9:37 4/12
4.00 37:17 9:20 9:20 8/8
5.00 46:46 9:29 9:29 11/3
6.00 56:15 9:29 9:29 4/2
7.00 1:06:12 9:56 9:56 16/12
8.00 1:15:51 9:39 9:39 8/10
9.00 1:25:02 9:12 9:12 9/15
10.00 1:34:25 9:23 9:23 6/13
11.00 1:43:49 9:24 9:24 10/4
12.00 1:53:25 9:36 9:36 22/15
13.00 2:02:37 9:12 9:12 8/7
14.00 2:11:29 8:52 8:52 12/7
15.00 2:20:32 9:03 9:03 1/7
16.00 2:30:11 9:39 9:39 6/10
17.00 2:39:20 9:09 9:09 7/2
18.00 2:48:08 8:48 8:48 11/3
19.00 2:56:48 8:40 8:40 2/6
20.00 3:05:29 8:41 8:41 10/15
21.00 3:14:56 9:27 9:27 8/9
22.00 3:23:47 8:51 8:51 4/13
23.00 3:32:26 8:39 8:39 13/9
24.00 3:40:56 8:30 8:30 9/9
25.00 3:49:18 8:21 8:21 18/14
26.00 3:57:31 8:13 8:13 11/7
26.23 3:58:58 1:27 6:24 0/4

Elevation

Asc 246m, Range 23m, Flat prediction 3:59:21
Elevation Graph
Biggest Climbs (m) Min/mi
16 3.6% 9:25
15 3.5% 8:24
11 1.2% 8:47
11 1.4% 9:33
10 1.6% 8:59
10 1.3% 8:32
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:23 47.83% More
800m 3:26 6:55 50.55% More
1km 4:29 7:14 50.69% More
Mile 7:45 7:45 50.68% More
5k 25:30 8:12 52.30% More
5 miles 41:58 8:24 51.57% More
10k 53:21 8:35 50.66% More
10 miles 1:26:40 8:40 51.51% More
Half 1:55:15 8:48 51.23% More
20 miles 3:00:33 9:02 51.42% More
Mara 3:58:43 9:07 51.85% More

Predictions

Dist Time Per Mile WAVA
1M 7:29 7:29 52.44
5km 24:54 8:01 53.56
5M 41:14 8:15 52.49
10km 51:55 8:21 52.06
10M 1:25:58 8:36 51.93
Half 1:54:27 8:44 51.19
20M 2:59:14 8:58 51.79
Mara 3:58:38 9:06 51.87
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