Sun 1st Apr 2012 at 10:00am by Goofee
Run > Race
- warm
-
Time
1:44:39
-
Miles
13.19
-
Min/mi
7:56
-
Pacing
94%
-
WAVA
61.48
-
Cals
1894
-
Asc(m)
131
-
Hillscore
7
-
Surface
Road
Notes & Comments
Held back early on, got the climb to Shinfield Road out of the way, allowed myself to recover and then pushed on during the down hill into the town centre, following that just concentrated on trying to grind out 8 minute miles, all worked nicely. Official splits 5k - 25:36 10k - 49:46 (24:10) 15k - 1:14:39 (24:53) 20k - 1:39:22 (24:43)
Split Summary
===
1) 1m - 8:19(8:19/m) - 143cal - 7.22/8.62mph
2) 1m - 8:05(8:05/m) - 143cal - 7.42/8.29mph
3) 1m - 8:18(8:18/m) - 143cal - 7.23/8.84mph
4) 1m - 7:50(7:50/m) - 143cal - 7.67/10.08mph
5) 1m - 7:45(7:45/m) - 144cal - 7.74/9.07mph
6) 1m - 7:28(7:28/m) - 145cal - 8.03/13.08mph
7) 1m - 7:56(7:56/m) - 145cal - 7.57/9.32mph
8) 1m - 8:01(8:01/m) - 143cal - 7.48/8.58mph
9) 1m - 7:53(7:53/m) - 144cal - 7.61/9.14mph
10) 1m - 7:56(7:56/m) - 143cal - 7.56/8.46mph
11) 1m - 7:52(7:52/m) - 144cal - 7.63/8.37mph
12) 1m - 7:56(7:56/m) - 144cal - 7.55/8.69mph
13) 1m - 7:58(7:58/m) - 143cal - 7.53/8.59mph
14) 0.19m - 1:22(7:09/m) - 27cal - 8.4/10.54mph
Pace Zone Summary
===
Pace Zone: 6:40-6:59/m: 3%
Pace Zone: 7:00-7:19/m: 9.6%
Pace Zone: 7:20-7:39/m: 14.7%
Pace Zone: 7:40-7:59/m: 26.6%
Pace Zone: 8:00-8:19/m: 24.4%
Pace Zone: 8:20-8:39/m: 9.4%
Pace Zone: 8:40-8:59/m: 4.3%
Pace Zone: 9:00-9:19/m: 1.9%
Max Speed
===
13.08mph
8:19 8:05 8:18 7:50 7:45 7:28 7:56 8:01 7:53 7:56 7:52 7:56 7:58 1:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:10 |
4:10 |
8:20 |
2/2 |
1.00 |
8:18 |
4:07 |
8:15 |
6/0 |
1.50 |
12:24 |
4:07 |
8:14 |
5/1 |
2.00 |
16:23 |
3:59 |
7:58 |
4/3 |
2.50 |
20:46 |
4:23 |
8:45 |
26/0 |
3.00 |
24:41 |
3:55 |
7:49 |
3/0 |
3.50 |
28:25 |
3:45 |
7:29 |
1/4 |
4.00 |
32:30 |
4:05 |
8:10 |
1/4 |
4.50 |
36:28 |
3:58 |
7:56 |
3/7 |
5.00 |
40:15 |
3:47 |
7:34 |
1/10 |
5.50 |
43:56 |
3:41 |
7:21 |
0/12 |
6.00 |
47:43 |
3:48 |
7:36 |
7/5 |
6.50 |
51:41 |
3:58 |
7:56 |
7/3 |
7.00 |
55:40 |
3:58 |
7:57 |
3/5 |
7.50 |
59:43 |
4:03 |
8:06 |
14/1 |
8.00 |
1:03:41 |
3:58 |
7:57 |
6/5 |
8.50 |
1:07:42 |
4:00 |
8:01 |
4/1 |
9.00 |
1:11:34 |
3:53 |
7:45 |
1/3 |
9.50 |
1:15:39 |
4:04 |
8:09 |
5/3 |
10.00 |
1:19:30 |
3:52 |
7:44 |
0/13 |
10.50 |
1:23:20 |
3:49 |
7:38 |
0/8 |
11.00 |
1:27:22 |
4:03 |
8:06 |
1/4 |
11.50 |
1:31:20 |
3:58 |
7:56 |
6/1 |
12.00 |
1:35:19 |
3:58 |
7:57 |
2/2 |
12.50 |
1:39:18 |
3:59 |
7:58 |
1/1 |
13.00 |
1:43:17 |
3:59 |
7:58 |
7/2 |
13.19 |
1:44:38 |
1:21 |
7:07 |
6/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:48 |
6:48 |
62.16 |
5km |
22:36 |
7:16 |
63.63 |
5M |
37:26 |
7:29 |
62.52 |
10km |
47:07 |
7:35 |
62.01 |
10M |
1:18:02 |
7:48 |
61.87 |
Half |
1:43:54 |
7:56 |
60.99 |
20M |
2:42:42 |
8:08 |
61.72 |
Mara |
3:36:37 |
8:16 |
61.82 |
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