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Time
2:42:53
-
Miles 18.75
-
Min/mi 8:41
-
Pacing
34%
-
WAVA
60.64
-
Cals
2462
-
Asc(m)
294
-
Hillscore
17
-
Surface
Road
Notes & Comments
9 comments
Split Summary
====
1) - 1m - 8:14(8:14/m) - 128cal
2) - 1m - 8:04(8:04/m) - 132cal
3) - 1m - 8:34(8:34/m) - 132cal
4) - 1m - 8:28(8:28/m) - 131cal
5) - 1m - 8:31(8:31/m) - 132cal
6) - 1m - 8:30(8:30/m) - 130cal
7) - 1m - 8:26(8:26/m) - 132cal
8) - 1m - 8:50(8:50/m) - 131cal
9) - 1m - 8:37(8:37/m) - 132cal
10) - 1m - 8:45(8:45/m) - 130cal
11) - 1m - 8:47(8:47/m) - 132cal
12) - 1m - 8:39(8:39/m) - 131cal
13) - 1m - 8:27(8:27/m) - 132cal
14) - 1m - 8:35(8:35/m) - 131cal
15) - 1m - 8:44(8:44/m) - 132cal
16) - 1m - 8:50(8:50/m) - 131cal
17) - 1m - 9:22(9:22/m) - 133cal
18) - 1m - 9:33(9:33/m) - 131cal
19) - 0.75m - 6:59(9:19/m) - 99cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 2.5%
Pace Zone: 7:20-7:39/mile: 4.8%
Pace Zone: 7:40-7:59/mile: 9.7%
Pace Zone: 8:00-8:19/mile: 16.2%
Pace Zone: 8:20-8:39/mile: 14.6%
Pace Zone: 8:40-8:59/mile: 14.4%
Pace Zone: 9:00-9:19/mile: 11.5%
Pace Zone: 9:20-9:39/mile: 8.1%
Pace Zone: 9:40-9:59/mile: 5.8%
Pace Zone: 10:00-10:19/mile: 4.3%
Pace Zone: 10:20-10:39/mile: 2.2%
Pace Zone: 10:40-10:59/mile: 1.1%
Pace Zone: 11:00-11:19/mile: 1.4%
Stamford 30 k on a gorgeous day for running! Congrats to all WJ's who did it, all seemed good performances. Ran round with Swerver (thanks as ever for the lift and esp for the encouragement towards the end !)
All seemed to be going to plan, then at 25k, developed pain in right knee , which settled fortunately plodding up the hill to Tolethorpe again, then coming down got cramp in left calf! Despite Swervers best efforts to encourage me , the sensible option was to a)slow down a bit and run with a straighter leg, trying to keep the toes up and a flatter foot strike and b) encourage Swerver to keep going!- which he duly did with some aplomb!
====
1) - 1m - 8:14(8:14/m) - 128cal
2) - 1m - 8:04(8:04/m) - 132cal
3) - 1m - 8:34(8:34/m) - 132cal
4) - 1m - 8:28(8:28/m) - 131cal
5) - 1m - 8:31(8:31/m) - 132cal
6) - 1m - 8:30(8:30/m) - 130cal
7) - 1m - 8:26(8:26/m) - 132cal
8) - 1m - 8:50(8:50/m) - 131cal
9) - 1m - 8:37(8:37/m) - 132cal
10) - 1m - 8:45(8:45/m) - 130cal
11) - 1m - 8:47(8:47/m) - 132cal
12) - 1m - 8:39(8:39/m) - 131cal
13) - 1m - 8:27(8:27/m) - 132cal
14) - 1m - 8:35(8:35/m) - 131cal
15) - 1m - 8:44(8:44/m) - 132cal
16) - 1m - 8:50(8:50/m) - 131cal
17) - 1m - 9:22(9:22/m) - 133cal
18) - 1m - 9:33(9:33/m) - 131cal
19) - 0.75m - 6:59(9:19/m) - 99cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 2.5%
Pace Zone: 7:20-7:39/mile: 4.8%
Pace Zone: 7:40-7:59/mile: 9.7%
Pace Zone: 8:00-8:19/mile: 16.2%
Pace Zone: 8:20-8:39/mile: 14.6%
Pace Zone: 8:40-8:59/mile: 14.4%
Pace Zone: 9:00-9:19/mile: 11.5%
Pace Zone: 9:20-9:39/mile: 8.1%
Pace Zone: 9:40-9:59/mile: 5.8%
Pace Zone: 10:00-10:19/mile: 4.3%
Pace Zone: 10:20-10:39/mile: 2.2%
Pace Zone: 10:40-10:59/mile: 1.1%
Pace Zone: 11:00-11:19/mile: 1.4%
Stamford 30 k on a gorgeous day for running! Congrats to all WJ's who did it, all seemed good performances. Ran round with Swerver (thanks as ever for the lift and esp for the encouragement towards the end !)
All seemed to be going to plan, then at 25k, developed pain in right knee , which settled fortunately plodding up the hill to Tolethorpe again, then coming down got cramp in left calf! Despite Swervers best efforts to encourage me , the sensible option was to a)slow down a bit and run with a straighter leg, trying to keep the toes up and a flatter foot strike and b) encourage Swerver to keep going!- which he duly did with some aplomb!
8:14 8:04 8:34 8:28 8:31 8:30 8:26 8:50 8:37 8:45 8:47 8:39 8:27 8:35 8:44 8:50 9:22 9:33 6:59
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.50 | 0 | 0 | 0 | 7/3 |
1.00 | 0 | 0 | 0 | 1/7 |
1.50 | 0 | 0 | 0 | 6/0 |
2.00 | 0 | 0 | 0 | 0/20 |
2.50 | 0 | 0 | 0 | 17/2 |
3.00 | 0 | 0 | 0 | 4/13 |
3.50 | 0 | 0 | 0 | 2/5 |
4.00 | 0 | 0 | 0 | 8/14 |
4.50 | 0 | 0 | 0 | 10/3 |
5.00 | 0 | 0 | 0 | 5/13 |
5.50 | 0 | 0 | 0 | 1/7 |
6.00 | 2:49 | 2:49 | 5:37 | 11/6 |
6.50 | 6:55 | 4:06 | 8:12 | 1/10 |
7.00 | 11:14 | 4:19 | 8:39 | 6/0 |
7.50 | 15:37 | 4:23 | 8:45 | 14/1 |
8.00 | 20:04 | 4:27 | 8:54 | 12/1 |
8.50 | 24:17 | 4:13 | 8:26 | 7/19 |
9.00 | 28:40 | 4:24 | 8:47 | 1/3 |
9.50 | 33:08 | 4:27 | 8:54 | 16/0 |
10.00 | 37:25 | 4:18 | 8:35 | 9/3 |
10.50 | 41:45 | 4:20 | 8:40 | 2/5 |
11.00 | 46:12 | 4:27 | 8:53 | 15/7 |
11.50 | 50:24 | 4:12 | 8:24 | 0/13 |
12.00 | 54:51 | 4:27 | 8:53 | 7/3 |
12.50 | 59:03 | 4:12 | 8:23 | 2/11 |
13.00 | 1:03:18 | 4:15 | 8:31 | 0/13 |
13.50 | 1:07:36 | 4:18 | 8:36 | 5/8 |
14.00 | 1:11:55 | 4:19 | 8:38 | 6/9 |
14.50 | 1:16:16 | 4:22 | 8:43 | 2/3 |
15.00 | 1:20:39 | 4:23 | 8:45 | 9/7 |
15.50 | 1:24:51 | 4:12 | 8:24 | 1/13 |
16.00 | 1:29:29 | 4:38 | 9:17 | 18/3 |
16.50 | 1:34:04 | 4:35 | 9:10 | 4/15 |
17.00 | 1:38:51 | 4:47 | 9:35 | 15/1 |
17.50 | 1:43:46 | 4:55 | 9:51 | 3/6 |
18.00 | 1:48:24 | 4:38 | 9:16 | 6/2 |
18.50 | 1:53:02 | 4:38 | 9:16 | 1/10 |
18.75 | 1:55:24 | 2:22 | 9:30 | 3/3 |
Elevation
Asc 294m,
Range 53m, Flat prediction 2:43:27
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
31 2.6% | 8:49 |
22 2.4% | 9:34 |
18 1.8% | 8:37 |
18 3.6% | 8:25 |
17 1.9% | 8:22 |
16 3.1% | 8:14 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:32 | 6:32 | 67.83 |
5km | 22:40 | 7:18 | 66.57 |
5M | 38:12 | 7:38 | 64.41 |
10km | 48:29 | 7:48 | 63.42 |
10M | 1:21:43 | 8:10 | 62.24 |
Half | 1:49:54 | 8:23 | 60.79 |
20M | 2:54:50 | 8:45 | 60.55 |
Mara | 3:55:08 | 8:58 | 60.04 |
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Well done Rken on a v welcome sunny day!
Well done ken, great running up to cramp and knee pain. Hope all ok now?
Amazing what food and Marston's Pedigree can do !
Glad to hear you're on the mend. V sensible slowing. A time to be proud of overall ESP with hills!
good time on a tough course, well done...
Glad to hear it's feeling better, a time to be proud of none the less, Well done
Solid run though Rken despite the twek. Hope its clear tomorrow
great run and well done for keeping going when it got tough, great run and pb well done, thanks for company
Hope the knee is feeling better. Good sensible approach