Sun 1st Apr 2012 at 10:00am by Trotters
Run > Long Run
- breezy
- warm
-
Time
2:31:36
-
Miles
20.06
-
Min/mi
7:33
-
Pacing
94%
-
WAVA
64.78
-
Cals
5218
-
BPM
131
-
%MHR
76.6
-
B/mi
991
-
Asc(m)
275
-
Hillscore
16
-
Surface
Road
Notes & Comments
10 comments
Split Summary
====
1) - 1m - 7:22(7:22/m) - 131bpm avge - 158bpm max - 255cal
2) - 1m - 7:31(7:31/m) - 131bpm avge - 138bpm max - 261cal
3) - 1m - 7:59(7:59/m) - 130bpm avge - 139bpm max - 262cal
4) - 1m - 7:18(7:18/m) - 123bpm avge - 131bpm max - 259cal
5) - 1m - 7:39(7:39/m) - 129bpm avge - 134bpm max - 262cal
6) - 1m - 7:46(7:46/m) - 128bpm avge - 135bpm max - 262cal
7) - 1m - 7:49(7:49/m) - 125bpm avge - 131bpm max - 261cal
8) - 1m - 7:31(7:31/m) - 129bpm avge - 138bpm max - 257cal
9) - 1m - 7:35(7:35/m) - 129bpm avge - 133bpm max - 261cal
10) - 1m - 7:13(7:13/m) - 128bpm avge - 133bpm max - 259cal
11) - 1m - 7:35(7:35/m) - 129bpm avge - 138bpm max - 261cal
12) - 1m - 7:36(7:36/m) - 129bpm avge - 133bpm max - 261cal
13) - 1m - 7:34(7:34/m) - 129bpm avge - 134bpm max - 261cal
14) - 1m - 7:44(7:44/m) - 132bpm avge - 136bpm max - 261cal
15) - 1m - 7:36(7:36/m) - 135bpm avge - 138bpm max - 261cal
16) - 1m - 7:38(7:38/m) - 134bpm avge - 139bpm max - 260cal
17) - 1m - 7:29(7:29/m) - 133bpm avge - 139bpm max - 260cal
18) - 1m - 7:46(7:46/m) - 134bpm avge - 141bpm max - 261cal
19) - 1m - 7:28(7:28/m) - 136bpm avge - 141bpm max - 259cal
20) - 1m - 7:04(7:04/m) - 143bpm avge - 149bpm max - 259cal
21) - 0.06m - 26(6:42/m) - 147bpm avge - 147bpm max - 15cal
Last long run done happy man finish later putting my feet up with a beer.
Heart Rate Zone Summary
====
HR Zone: undefined: 100%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 4.3%
Pace Zone: 6:40-6:59/mile: 9.7%
Pace Zone: 7:00-7:19/mile: 17.1%
Pace Zone: 7:20-7:39/mile: 23.3%
Pace Zone: 7:40-7:59/mile: 19%
Pace Zone: 8:00-8:19/mile: 13.6%
Pace Zone: 8:20-8:39/mile: 6.2%
Pace Zone: 8:40-8:59/mile: 2.9%
Pace Zone: 9:00-9:19/mile: 1.1%
7:22 7:31 7:59 7:18 7:39 7:46 7:49 7:31 7:35 7:13 7:35 7:36 7:34 7:44 7:36 7:38 7:29 7:46 7:28 7:04 26
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
1.00 |
7:21 |
7:21 |
7:21 |
130 74-158 |
957 |
12/16 |
2.00 |
14:53 |
7:31 |
7:31 |
130 126-138 |
978 |
15/3 |
3.00 |
22:52 |
7:59 |
7:59 |
130 121-139 |
1038 |
34/1 |
4.00 |
30:09 |
7:18 |
7:18 |
123 116-131 |
897 |
1/33 |
5.00 |
37:48 |
7:39 |
7:39 |
129 122-133 |
986 |
11/8 |
6.00 |
45:34 |
7:46 |
7:46 |
129 125-134 |
1003 |
12/3 |
7.00 |
53:23 |
7:49 |
7:49 |
125 116-131 |
977 |
15/18 |
8.00 |
1:00:54 |
7:30 |
7:30 |
129 120-138 |
968 |
24/27 |
9.00 |
1:08:28 |
7:35 |
7:35 |
129 124-133 |
978 |
6/12 |
10.00 |
1:15:41 |
7:13 |
7:13 |
128 123-133 |
923 |
3/22 |
11.00 |
1:23:16 |
7:35 |
7:35 |
129 120-138 |
979 |
13/12 |
12.00 |
1:30:53 |
7:36 |
7:36 |
129 126-133 |
981 |
9/16 |
13.00 |
1:38:27 |
7:34 |
7:34 |
129 124-134 |
976 |
11/18 |
14.00 |
1:46:10 |
7:43 |
7:43 |
132 129-136 |
1020 |
19/2 |
15.00 |
1:53:46 |
7:36 |
7:36 |
135 130-138 |
1025 |
15/7 |
16.00 |
2:01:23 |
7:38 |
7:38 |
134 130-139 |
1022 |
8/12 |
17.00 |
2:08:52 |
7:29 |
7:29 |
133 129-139 |
995 |
9/23 |
18.00 |
2:16:38 |
7:46 |
7:46 |
134 128-141 |
1040 |
11/10 |
19.00 |
2:24:06 |
7:28 |
7:28 |
136 132-141 |
1016 |
13/15 |
20.00 |
2:31:10 |
7:04 |
7:04 |
144 140-149 |
1018 |
8/6 |
20.05 |
2:31:36 |
26 |
8:29 |
147 147-148 |
1248 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
42 2.7% |
8:10
|
37 1.6% |
7:50
|
15 2.0% |
7:51
|
15 1.2% |
7:50
|
14 1.7% |
7:28
|
14 1.1% |
7:45
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:20 |
50.65% |
More |
800m |
3:15 |
6:32 |
57.10% |
More |
1km |
4:07 |
6:38 |
58.76% |
More |
Mile |
7:02 |
7:02 |
58.69% |
More |
5k |
22:48 |
7:20 |
61.63% |
More |
5 miles |
37:14 |
7:27 |
61.34% |
More |
10k |
46:30 |
7:29 |
61.30% |
More |
10 miles |
1:15:11 |
7:31 |
62.61% |
More |
Half |
1:38:32 |
7:31 |
63.20% |
More |
20 miles |
2:31:06 |
7:33 |
64.80% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:19 |
6:19 |
65.40 |
5km |
21:00 |
6:46 |
66.90 |
5M |
34:46 |
6:57 |
65.70 |
10km |
43:46 |
7:03 |
65.13 |
10M |
1:12:29 |
7:15 |
64.95 |
Half |
1:36:30 |
7:22 |
64.03 |
20M |
2:31:07 |
7:33 |
64.79 |
Mara |
3:21:12 |
7:41 |
64.89 |
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Wow! Trotters POWER! So today you did 25.26miles in 3:15:50! Excellent. All hard work done now mate:)
Brilliant Rodney - it is looking sooo good for London!
bloody good run on a hilly course. bit confused though at what part of oldmans plan did it say to run a 7 min last mile and avg 7.30ish. 3.20 is waiting on the Mall for you to pick up!
Well done Trotters and thanks for your support today.
Superb run Trotters - you make it look so easy and thanks for staying to cheer us all in. London is yours for the taking.
Very impressive. What a finish.
Chuffed to bits for you Trotters, simply brilliant, very well done. Easing back now, stick to the plan, double recovery days now, Monday and Tuesday then start to taper. Think you deserve a beer!!
Well done! Trotters bodes well for VLM.
Knew I should have made that bet! Storming run x
well done Rodders I'm so looking forward to seeing all that training pay off at the VLM ;0)