Sun 8th Jul 2012 at 10:00am by sheppardmk
Run > Race
Not good
warm
-
Time
1:32:45
-
Miles
13.11
-
Min/mi
7:04
-
Pacing
94%
-
WAVA
70.73
-
Cals
1452
-
Asc(m)
366
-
Hillscore
4
-
Surface
Trail
Notes & Comments
NSPCC Milton Keynes Half Marathon - eased off after 4 miles due to tight thigh
Split Summary
====
1) - 1km - 3:56(3:56/km) - 65cal
2) - 1km - 4:13(4:13/km) - 69cal
3) - 1km - 4:07(4:07/km) - 69cal
4) - 1km - 4:10(4:10/km) - 69cal
5) - 1km - 4:12(4:12/km) - 69cal
6) - 1km - 4:20(4:20/km) - 69cal
7) - 1km - 4:14(4:14/km) - 68cal
8) - 1km - 4:20(4:20/km) - 66cal
9) - 1km - 4:16(4:16/km) - 66cal
10) - 1km - 4:19(4:19/km) - 70cal
11) - 1km - 4:26(4:26/km) - 68cal
12) - 1km - 4:27(4:27/km) - 70cal
13) - 1km - 4:44(4:44/km) - 69cal
14) - 1km - 4:35(4:35/km) - 70cal
15) - 1km - 4:37(4:37/km) - 70cal
16) - 1km - 4:32(4:32/km) - 70cal
17) - 1km - 4:40(4:40/km) - 70cal
18) - 1km - 4:48(4:48/km) - 70cal
19) - 1km - 4:28(4:28/km) - 69cal
20) - 1km - 4:26(4:26/km) - 69cal
21) - 1km - 4:25(4:25/km) - 69cal
22) - 0.14km - 29(3:38/km) - 8cal
Pace Zone Summary
====
Pace Zone: 3:20-3:39/km: 2.9%
Pace Zone: 3:40-3:59/km: 7.4%
Pace Zone: 4:00-4:19/km: 29.5%
Pace Zone: 4:20-4:39/km: 34.5%
Pace Zone: 4:40-4:59/km: 16%
Pace Zone: 5:00-5:19/km: 5.8%
Pace Zone: 5:20-5:39/km: 2.1%
3:56 4:13 4:07 4:10 4:12 4:20 4:14 4:20 4:16 4:19 4:26 4:27 4:44 4:35 4:37 4:32 4:40 4:48 4:28 4:26 4:25 29
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
3:03 |
3:03 |
6:06 |
0/11 |
| 1.00 |
6:26 |
3:23 |
6:45 |
1/7 |
| 1.50 |
9:46 |
3:20 |
6:41 |
0/9 |
| 2.00 |
13:06 |
3:20 |
6:39 |
3/2 |
| 2.50 |
16:27 |
3:21 |
6:43 |
1/5 |
| 3.00 |
19:51 |
3:24 |
6:47 |
2/4 |
| 3.50 |
23:17 |
3:26 |
6:52 |
7/1 |
| 4.00 |
26:44 |
3:28 |
6:55 |
2/4 |
| 4.50 |
30:10 |
3:26 |
6:52 |
4/10 |
| 5.00 |
33:41 |
3:30 |
7:00 |
8/2 |
| 5.50 |
37:07 |
3:26 |
6:52 |
1/4 |
| 6.00 |
40:34 |
3:27 |
6:54 |
3/4 |
| 6.50 |
44:05 |
3:31 |
7:02 |
2/2 |
| 7.00 |
47:41 |
3:36 |
7:13 |
4/1 |
| 7.50 |
51:15 |
3:34 |
7:07 |
1/4 |
| 8.00 |
55:03 |
3:48 |
7:36 |
11/0 |
| 8.50 |
58:46 |
3:43 |
7:26 |
4/4 |
| 9.00 |
1:02:29 |
3:43 |
7:27 |
2/5 |
| 9.50 |
1:06:08 |
3:39 |
7:19 |
3/2 |
| 10.00 |
1:09:49 |
3:41 |
7:22 |
4/2 |
| 10.50 |
1:13:34 |
3:45 |
7:29 |
5/4 |
| 11.00 |
1:17:28 |
3:54 |
7:47 |
14/1 |
| 11.50 |
1:21:08 |
3:41 |
7:22 |
4/6 |
| 12.00 |
1:24:45 |
3:37 |
7:14 |
0/9 |
| 12.50 |
1:28:18 |
3:33 |
7:05 |
7/0 |
| 13.00 |
1:31:52 |
3:34 |
7:08 |
13/0 |
| 13.13 |
1:32:42 |
50 |
6:16 |
0/3 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:25 |
5:41 |
58.80% |
More |
| 800m |
3:02 |
6:06 |
64.46% |
More |
| 1km |
3:51 |
6:12 |
66.12% |
More |
| Mile |
6:26 |
6:26 |
67.30% |
More |
| 5k |
20:33 |
6:37 |
71.64% |
More |
| 5 miles |
33:41 |
6:44 |
71.23% |
More |
| 10k |
42:02 |
6:46 |
71.27% |
More |
| 10 miles |
1:09:49 |
6:59 |
70.95% |
More |
| Half |
1:32:29 |
7:04 |
70.88% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:53 |
5:53 |
73.54 |
| 5km |
19:49 |
6:23 |
74.31 |
| 5M |
33:00 |
6:36 |
72.69 |
| 10km |
41:40 |
6:42 |
71.91 |
| 10M |
1:09:23 |
6:56 |
71.39 |
| Half |
1:32:40 |
7:04 |
70.19 |
| 20M |
2:25:52 |
7:18 |
70.66 |
| Mara |
3:14:50 |
7:26 |
70.54 |
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