Sun 10th Mar 2013 at 10:00am by AntClark
Run > Race
-
Time
2:09:40
-
Miles
20.10
-
Min/mi
6:27
-
Pacing
92%
-
WAVA
71.08
-
Cals
2633
-
Asc(m)
120
-
Surface
Road
Notes & Comments
3 comments
Mad March 20 - Progressive
10 miles @ 7mm
5 miles @ 6:30mm
5 mile @ MP / sub 6mm
Split Summary
====
1) - 1m - 6:50(6:50/m) - 130cal
2) - 1m - 6:43(6:43/m) - 133cal
3) - 1m - 6:47(6:47/m) - 132cal
4) - 1m - 6:41(6:41/m) - 132cal
5) - 1m - 6:45(6:45/m) - 132cal
6) - 1m - 6:46(6:46/m) - 132cal
7) - 1m - 7:04(7:04/m) - 132cal
8) - 1m - 6:58(6:58/m) - 131cal
9) - 1m - 7:01(7:01/m) - 131cal
10) - 1m - 6:51(6:51/m) - 132cal
11) - 1m - 6:16(6:16/m) - 130cal
12) - 1m - 6:30(6:30/m) - 132cal
13) - 1m - 6:22(6:22/m) - 131cal
14) - 1m - 6:14(6:14/m) - 131cal
15) - 1m - 6:20(6:20/m) - 130cal
16) - 1m - 5:46(5:46/m) - 130cal
17) - 1m - 5:57(5:57/m) - 128cal
18) - 1m - 5:50(5:50/m) - 130cal
19) - 1m - 5:51(5:51/m) - 129cal
20) - 1m - 5:37(5:37/m) - 132cal
21) - 0.1m - 32(5:20/m) - 13cal
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 1.7%
Pace Zone: 5:20-5:39/mile: 8.1%
Pace Zone: 5:40-5:59/mile: 15.9%
Pace Zone: 6:00-6:19/mile: 16.2%
Pace Zone: 6:20-6:39/mile: 18.9%
Pace Zone: 6:40-6:59/mile: 17.7%
Pace Zone: 7:00-7:19/mile: 12.2%
Pace Zone: 7:20-7:39/mile: 4.6%
Pace Zone: 7:40-7:59/mile: 1.3%
6:50 6:43 6:47 6:41 6:45 6:46 7:04 6:58 7:01 6:51 6:16 6:30 6:22 6:14 6:20 5:46 5:57 5:50 5:51 5:37 32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
6:49 |
6:49 |
6:49 |
0/0 |
2.00 |
13:33 |
6:44 |
6:44 |
0/0 |
3.00 |
20:19 |
6:47 |
6:47 |
0/0 |
4.00 |
27:00 |
6:41 |
6:41 |
0/0 |
5.00 |
33:45 |
6:45 |
6:45 |
0/0 |
6.00 |
40:31 |
6:46 |
6:46 |
0/0 |
7.00 |
47:35 |
7:04 |
7:04 |
0/0 |
8.00 |
54:33 |
6:58 |
6:58 |
0/0 |
9.00 |
1:01:34 |
7:01 |
7:01 |
0/0 |
10.00 |
1:08:25 |
6:51 |
6:51 |
0/0 |
11.00 |
1:14:40 |
6:15 |
6:15 |
0/0 |
12.00 |
1:21:10 |
6:30 |
6:30 |
0/0 |
13.00 |
1:27:32 |
6:22 |
6:22 |
0/0 |
14.00 |
1:33:46 |
6:14 |
6:14 |
0/0 |
15.00 |
1:40:06 |
6:20 |
6:20 |
0/0 |
16.00 |
1:45:53 |
5:47 |
5:47 |
0/0 |
17.00 |
1:51:50 |
5:56 |
5:56 |
0/0 |
18.00 |
1:57:40 |
5:50 |
5:50 |
0/0 |
19.00 |
2:03:30 |
5:50 |
5:50 |
0/0 |
20.00 |
2:09:08 |
5:38 |
5:38 |
0/0 |
20.10 |
2:09:41 |
33 |
5:27 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:20 |
5:22 |
55.65% |
More |
800m |
2:43 |
5:28 |
62.27% |
More |
1km |
3:26 |
5:31 |
64.75% |
More |
Mile |
5:35 |
5:35 |
68.93% |
More |
5k |
17:54 |
5:46 |
72.98% |
More |
5 miles |
28:59 |
5:48 |
73.46% |
More |
10k |
36:39 |
5:54 |
72.70% |
More |
10 miles |
1:00:40 |
6:04 |
72.60% |
More |
Half |
1:22:07 |
6:16 |
71.00% |
More |
20 miles |
2:09:02 |
6:27 |
71.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:23 |
5:23 |
71.48 |
5km |
17:55 |
5:46 |
72.88 |
5M |
29:40 |
5:56 |
71.77 |
10km |
37:22 |
6:01 |
71.30 |
10M |
1:01:52 |
6:11 |
71.19 |
Half |
1:22:22 |
6:17 |
70.23 |
20M |
2:08:59 |
6:27 |
71.07 |
Mara |
2:51:44 |
6:33 |
71.17 |
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Flying finish & great booster in run up to London
Excellent Ant. That is a real confidence booster, absolutely flying in the final quarter!!
Felt very strange running within myself for 15 miles seemed to be trying to slow myself down all the way. Some great running by everyone today