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Sun 17th Feb 2013 at 10:00am by Rken

Run > Race
  • Time
    2:42:53
  • Miles
    18.75
  • Min/mi
    8:41
  • Pacing
    33.7%
  • WAVA
    59.69
  • Cals
    2462
  • Asc(m)
    294
  • Hillscore
    17
  • Surface
    Road

Notes & 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!
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
EO
Well done Rken on a v welcome sunny day!
dingdong*
Well done ken, great running up to cramp and knee pain. Hope all ok now?
Rken
Amazing what food and Marston's Pedigree can do !
Curly K
Glad to hear you're on the mend. V sensible slowing. A time to be proud of overall ESP with hills!
gingerwand
good time on a tough course, well done...
hurricanehamlyn
Glad to hear it's feeling better, a time to be proud of none the less, Well done :-)
Old Man
Solid run though Rken despite the twek. Hope its clear tomorrow
swerver
great run and well done for keeping going when it got tough, great run and pb well done, thanks for company
Javthrower
Hope the knee is feeling better. Good sensible approach

Multigraph

  • Pace
  • Elev
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

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

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient 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

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    10k 55:16 8:54 55.63% More
    10 miles 1:29:34 8:57 56.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:32 6:32 69.60
    5km 22:40 7:18 66.56
    5M 38:12 7:38 64.45
    10km 48:29 7:48 63.42
    10M 1:21:43 8:10 61.82
    Half 1:49:54 8:23 60.67
    20M 2:54:50 8:45 59.68
    Mara 3:55:08 8:58 59.34
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