Sun 17th Mar 2013 at 10:00am by keyring
Run > Race
-
Time
1:38:38
-
Miles
13.06
-
Min/mi
7:33
-
Pacing
95%
-
WAVA
66.85
-
Cals
1563
-
Asc(m)
150
-
Hillscore
8
-
Surface
Road
Notes & Comments
Alloa Half. Started slow as didnt expect much after yesterdays disaster. Kept a steady pace from the start so i was breathing easy all the way. Cant be too unhappy with the run, all things considered. Off the steroids from next week so hopefully immune system should start to recover soon.
Split Summary
====
1) - 0.62m - 4:45(7:38/m) - 72cal
2) - 0.62m - 4:35(7:22/m) - 75cal
3) - 0.62m - 4:31(7:17/m) - 74cal
4) - 0.62m - 4:49(7:45/m) - 75cal
5) - 0.62m - 4:47(7:42/m) - 74cal
6) - 0.62m - 4:45(7:38/m) - 74cal
7) - 0.62m - 4:39(7:30/m) - 75cal
8) - 0.62m - 4:35(7:22/m) - 74cal
9) - 0.62m - 4:42(7:34/m) - 75cal
10) - 0.62m - 4:35(7:23/m) - 74cal
11) - 0.62m - 4:40(7:30/m) - 75cal
12) - 0.62m - 4:45(7:38/m) - 75cal
13) - 0.62m - 4:46(7:40/m) - 75cal
14) - 0.62m - 4:35(7:23/m) - 75cal
15) - 0.62m - 4:39(7:30/m) - 75cal
16) - 0.62m - 4:42(7:34/m) - 75cal
17) - 0.62m - 4:57(7:58/m) - 74cal
18) - 0.62m - 4:53(7:52/m) - 74cal
19) - 0.62m - 4:52(7:50/m) - 73cal
20) - 0.62m - 4:35(7:23/m) - 75cal
21) - 0.62m - 4:24(7:05/m) - 73cal
22) - 0.02m - 8(5:32/m) - 2cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.5%
Pace Zone: 6:40-6:59/mile: 7.1%
Pace Zone: 7:00-7:19/mile: 20.6%
Pace Zone: 7:20-7:39/mile: 33.5%
Pace Zone: 7:40-7:59/mile: 19%
Pace Zone: 8:00-8:19/mile: 8.2%
Pace Zone: 8:20-8:39/mile: 4.8%
Pace Zone: 8:40-8:59/mile: 2.6%
4:45 4:35 4:31 4:49 4:47 4:45 4:39 4:35 4:42 4:35 4:40 4:45 4:46 4:35 4:39 4:42 4:57 4:53 4:52 4:35 4:24 8
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:51 |
3:51 |
7:42 |
6/0 |
1.00 |
7:31 |
3:40 |
7:20 |
3/5 |
1.50 |
11:13 |
3:42 |
7:24 |
3/4 |
2.00 |
14:55 |
3:42 |
7:24 |
4/3 |
2.50 |
18:46 |
3:51 |
7:41 |
9/0 |
3.00 |
22:40 |
3:55 |
7:50 |
15/0 |
3.50 |
26:30 |
3:50 |
7:40 |
8/4 |
4.00 |
30:16 |
3:45 |
7:30 |
2/8 |
4.50 |
33:59 |
3:44 |
7:27 |
5/11 |
5.00 |
37:38 |
3:39 |
7:18 |
1/9 |
5.50 |
41:23 |
3:45 |
7:29 |
3/9 |
6.00 |
45:12 |
3:49 |
7:39 |
9/3 |
6.50 |
48:51 |
3:39 |
7:18 |
0/12 |
7.00 |
52:38 |
3:46 |
7:33 |
1/1 |
7.50 |
56:27 |
3:49 |
7:39 |
4/1 |
8.00 |
1:00:19 |
3:52 |
7:44 |
9/0 |
8.50 |
1:03:57 |
3:39 |
7:17 |
1/10 |
9.00 |
1:07:44 |
3:47 |
7:34 |
6/5 |
9.50 |
1:11:28 |
3:44 |
7:28 |
2/2 |
10.00 |
1:15:14 |
3:46 |
7:31 |
4/4 |
10.50 |
1:19:12 |
3:58 |
7:56 |
8/4 |
11.00 |
1:23:11 |
3:59 |
7:58 |
10/0 |
11.50 |
1:27:19 |
4:08 |
8:16 |
17/2 |
12.00 |
1:30:53 |
3:34 |
7:08 |
0/19 |
12.50 |
1:34:38 |
3:45 |
7:31 |
4/8 |
13.00 |
1:38:13 |
3:35 |
7:09 |
3/2 |
13.07 |
1:38:40 |
27 |
6:05 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:25 |
39.98% |
More |
800m |
4:19 |
8:41 |
45.70% |
More |
1km |
5:24 |
8:41 |
47.62% |
More |
Mile |
8:41 |
8:41 |
50.18% |
More |
5k |
28:34 |
9:12 |
51.98% |
More |
5 miles |
46:47 |
9:21 |
51.71% |
More |
10k |
59:44 |
9:37 |
50.60% |
More |
10 miles |
1:38:00 |
9:48 |
50.99% |
More |
Half |
2:08:52 |
9:50 |
51.32% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:19 |
6:19 |
69.04 |
5km |
21:13 |
6:50 |
69.97 |
5M |
35:18 |
7:04 |
68.53 |
10km |
44:33 |
7:10 |
67.83 |
10M |
1:14:07 |
7:25 |
67.42 |
Half |
1:38:57 |
7:33 |
66.32 |
20M |
2:35:37 |
7:47 |
66.82 |
Mara |
3:27:45 |
7:56 |
66.74 |
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