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
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
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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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.