Sun 20th Jan 2013 at 9:00am by Trotters
Run > Long Run
-
Time
2:45:57
-
Miles
15.04
-
Min/mi
11:02
-
Pacing
55.4%
-
WAVA
43.82
-
Cals
1788
-
Asc(m)
99
-
Surface
Road
Notes & Comments
6 comments
Split Summary
====
1) - 1m - 11:04(11:04/m) - 126cal
2) - 1m - 10:49(10:49/m) - 118cal
3) - 1m - 10:44(10:44/m) - 119cal
4) - 1m - 10:42(10:42/m) - 119cal
5) - 1m - 10:52(10:52/m) - 118cal
6) - 1m - 10:38(10:38/m) - 121cal
7) - 1m - 11:39(11:39/m) - 117cal
8) - 1m - 11:00(11:00/m) - 119cal
9) - 1m - 10:53(10:53/m) - 121cal
10) - 1m - 10:54(10:54/m) - 121cal
11) - 1m - 11:06(11:06/m) - 118cal
12) - 1m - 11:07(11:07/m) - 119cal
13) - 1m - 11:25(11:25/m) - 118cal
14) - 1m - 11:41(11:41/m) - 111cal
15) - 1m - 10:59(10:59/m) - 119cal
16) - 0.04m - 25(10:04/m) -
Pace Zone Summary
====
Pace Zone: 9:20-9:39/mile: 2.2%
Pace Zone: 9:40-9:59/mile: 5.3%
Pace Zone: 10:00-10:19/mile: 13.1%
Pace Zone: 10:20-10:39/mile: 16.9%
Pace Zone: 10:40-10:59/mile: 17.1%
Pace Zone: 11:00-11:19/mile: 12.5%
Pace Zone: 11:20-11:39/mile: 6.5%
Pace Zone: 11:40-11:59/mile: 5.5%
Pace Zone: 12:00-12:19/mile: 4.1%
Pace Zone: 12:20-12:39/mile: 3.4%
Pace Zone: 12:40-12:59/mile: 2.7%
Pace Zone: 13:20-13:39/mile: 1.3%
Our long run of the week Piggysquealer and i , 15.miles in the snow/ice .
11:04 10:49 10:44 10:42 10:52 10:38 11:39 11:00 10:53 10:54 11:06 11:07 11:25 11:41 10:59 25
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
0 |
0 |
0 |
6/0 |
| 1.00 |
0 |
0 |
0 |
1/5 |
| 1.50 |
0 |
0 |
0 |
4/0 |
| 2.00 |
0 |
0 |
0 |
4/4 |
| 2.50 |
2:14 |
2:14 |
4:28 |
2/1 |
| 3.00 |
7:42 |
5:28 |
10:55 |
4/1 |
| 3.50 |
13:00 |
5:18 |
10:36 |
2/5 |
| 4.00 |
18:23 |
5:24 |
10:47 |
3/6 |
| 4.50 |
23:48 |
5:24 |
10:48 |
0/4 |
| 5.00 |
29:15 |
5:28 |
10:56 |
8/2 |
| 5.50 |
34:32 |
5:17 |
10:33 |
3/6 |
| 6.00 |
39:53 |
5:21 |
10:43 |
1/5 |
| 6.50 |
45:29 |
5:36 |
11:11 |
2/1 |
| 7.00 |
51:33 |
6:04 |
12:07 |
9/1 |
| 7.50 |
57:02 |
5:29 |
10:59 |
1/13 |
| 8.00 |
1:02:32 |
5:30 |
11:01 |
0/3 |
| 8.50 |
1:07:56 |
5:24 |
10:47 |
2/1 |
| 9.00 |
1:13:25 |
5:29 |
10:59 |
1/0 |
| 9.50 |
1:18:52 |
5:27 |
10:54 |
2/2 |
| 10.00 |
1:24:20 |
5:27 |
10:55 |
5/1 |
| 10.50 |
1:29:55 |
5:35 |
11:11 |
4/2 |
| 11.00 |
1:35:26 |
5:30 |
11:01 |
5/1 |
| 11.50 |
1:41:08 |
5:43 |
11:25 |
2/3 |
| 12.00 |
1:46:32 |
5:24 |
10:48 |
3/2 |
| 12.50 |
1:52:19 |
5:47 |
11:34 |
3/4 |
| 13.00 |
1:57:57 |
5:38 |
11:17 |
3/2 |
| 13.50 |
2:04:56 |
6:59 |
13:58 |
1/4 |
| 14.00 |
2:10:36 |
5:39 |
11:19 |
5/3 |
| 14.50 |
2:16:09 |
5:34 |
11:07 |
3/2 |
| 15.00 |
2:21:35 |
5:25 |
10:51 |
3/1 |
| 15.04 |
2:22:08 |
33 |
13:54 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:27 |
5:49 |
55.50% |
More |
| 800m |
3:07 |
6:17 |
59.96% |
More |
| 1km |
4:05 |
6:34 |
59.87% |
More |
| Mile |
6:51 |
6:51 |
60.70% |
More |
| 5k |
21:49 |
7:01 |
64.91% |
More |
| 5 miles |
35:19 |
7:04 |
65.21% |
More |
| 10k |
44:06 |
7:06 |
65.17% |
More |
| 10 miles |
1:11:11 |
7:07 |
66.69% |
More |
| Half |
1:34:58 |
7:15 |
66.11% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:23 |
9:23 |
44.36 |
| 5km |
31:11 |
10:02 |
45.40 |
| 5M |
51:39 |
10:20 |
44.58 |
| 10km |
1:05:01 |
10:28 |
44.20 |
| 10M |
1:47:40 |
10:46 |
44.09 |
| Half |
2:23:21 |
10:57 |
43.46 |
| 20M |
3:44:29 |
11:13 |
43.98 |
| Mara |
4:58:53 |
11:24 |
44.04 |
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snow
breezy
cold
Good running trotters and well done PS? Is that longest ever run for PS?
No Marts 15,5 miles .
Good long icy runs well done
Well done you 2 that must of been very hard.
THanks Jango most of it was xc the only clear road was near the Woolpack stanground.
Thanks Trotters for keeping me safe!