Sun 10th Feb 2013 at 11:00am by Rken
Run > General
-
Time
2:09:32
-
Miles
15.00
-
Min/mi
8:38
-
Pacing
23%
-
WAVA
60.04
-
Cals
1962
-
Asc(m)
196
-
Hillscore
10
-
Surface
Road
Notes & Comments
8 comments
Split Summary
====
1) - 1m - 8:27(8:27/m) - 129cal
2) - 1m - 8:31(8:31/m) - 131cal
3) - 1m - 8:54(8:54/m) - 131cal
4) - 1m - 8:41(8:41/m) - 130cal
5) - 1m - 8:35(8:35/m) - 131cal
6) - 1m - 8:15(8:15/m) - 131cal
7) - 1m - 8:49(8:49/m) - 131cal
8) - 1m - 8:15(8:15/m) - 132cal
9) - 1m - 8:33(8:33/m) - 131cal
10) - 1m - 8:51(8:51/m) - 131cal
11) - 1m - 9:34(9:34/m) - 132cal
12) - 1m - 9:14(9:14/m) - 130cal
13) - 1m - 8:39(8:39/m) - 131cal
14) - 1m - 8:05(8:05/m) - 132cal
15) - 1m - 8:11(8:15/m) - 129cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 1.6%
Pace Zone: 7:20-7:39/mile: 4.9%
Pace Zone: 7:40-7:59/mile: 9.7%
Pace Zone: 8:00-8:19/mile: 16.3%
Pace Zone: 8:20-8:39/mile: 17.4%
Pace Zone: 8:40-8:59/mile: 17.4%
Pace Zone: 9:00-9:19/mile: 11.1%
Pace Zone: 9:20-9:39/mile: 7.9%
Pace Zone: 9:40-9:59/mile: 4.8%
Pace Zone: 10:00-10:19/mile: 1.9%
Pace Zone: 10:20-10:39/mile: 2.5%
Pace Zone: 10:40-10:59/mile: 1.3%
Folksworth 15 , wet windy grey day, Ran with Ray mainly, initial idea was to do 9 min miles and get round, but both of us felt ok initially, so carried on prob averaging 8:40 ish. Slowed a bit 2nd lap into the wind, then picked up to finish. First time have used shotbloks specifically timed to try to help latter stages. Seemed to help!
Congrats to all WJ's, some good runs and PBs today, but thanks to WJ marshalls, all very supportive , esp Hazel /Emma who were all over the place!
8:27 8:31 8:54 8:41 8:35 8:15 8:49 8:15 8:33 8:51 9:34 9:14 8:39 8:05 8:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
0 |
0 |
0 |
0/4 |
1.00 |
0 |
0 |
0 |
6/1 |
1.50 |
0 |
0 |
0 |
14/0 |
2.00 |
0 |
0 |
0 |
5/24 |
2.50 |
0 |
0 |
0 |
2/1 |
3.00 |
0 |
0 |
0 |
26/0 |
3.50 |
0 |
0 |
0 |
1/2 |
4.00 |
0 |
0 |
0 |
2/2 |
4.50 |
0 |
0 |
0 |
5/0 |
5.00 |
0 |
0 |
0 |
2/3 |
5.50 |
0 |
0 |
0 |
0/8 |
6.00 |
3:50 |
3:50 |
7:40 |
0/23 |
6.50 |
8:22 |
4:32 |
9:04 |
21/0 |
7.00 |
12:39 |
4:17 |
8:34 |
0/6 |
7.50 |
16:46 |
4:07 |
8:14 |
5/9 |
8.00 |
20:55 |
4:09 |
8:17 |
0/12 |
8.50 |
25:07 |
4:13 |
8:25 |
2/2 |
9.00 |
29:27 |
4:20 |
8:41 |
6/0 |
9.50 |
34:07 |
4:40 |
9:19 |
19/0 |
10.00 |
38:19 |
4:12 |
8:23 |
3/18 |
10.50 |
42:56 |
4:37 |
9:14 |
11/1 |
11.00 |
47:52 |
4:56 |
9:53 |
14/0 |
11.50 |
52:27 |
4:35 |
9:10 |
1/3 |
12.00 |
57:06 |
4:39 |
9:18 |
3/3 |
12.50 |
1:01:30 |
4:24 |
8:48 |
6/0 |
13.00 |
1:05:45 |
4:15 |
8:30 |
0/6 |
13.50 |
1:09:50 |
4:06 |
8:11 |
0/10 |
14.00 |
1:13:49 |
3:59 |
7:58 |
0/17 |
14.50 |
1:18:18 |
4:28 |
8:57 |
20/1 |
14.99 |
1:22:01 |
3:43 |
7:34 |
1/6 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
10k |
55:16 |
8:54 |
55.63% |
More |
10 miles |
1:29:34 |
8:57 |
56.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:38 |
6:38 |
66.81 |
5km |
23:01 |
7:25 |
65.56 |
5M |
38:48 |
7:46 |
63.41 |
10km |
49:15 |
7:56 |
62.43 |
10M |
1:23:01 |
8:18 |
61.27 |
Half |
1:51:39 |
8:31 |
59.84 |
20M |
2:57:37 |
8:53 |
59.60 |
Mara |
3:58:52 |
9:07 |
59.10 |
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Looks like you powered up the last hill to achieve the sub 2:10. Well done
Well done
Wow look at that strong finish, the training deffo paying off. Well done Ken.
Going great ,well done!
good pacing,well done. and was thinking the wet windy and grey thing was you lol
Great running and fast finish, training is working whoop whoop
well done Rken, your going great
well done. Great run in the weather