Sun 17th Mar 2013 at 10:00am by lise
Run > Race
- drizzle
-
Time
1:52:10
-
Miles
13.11
-
Min/mi
8:33
-
Pacing
95%
-
WAVA
58.08
-
Cals
1176
-
Asc(m)
150
-
Hillscore
9
-
Surface
Road
Notes & Comments
Alloa half marathon , first 4 miles with Paula and Dave. Nice hilly course , big hill at mile 10-11 but was managable.
Split Summary
====
1) - 1m - 8:34(8:34/m) - 89cal
2) - 1m - 8:22(8:22/m) - 90cal
3) - 1m - 9:10(9:10/m) - 90cal
4) - 1m - 8:52(8:52/m) - 90cal
5) - 1m - 8:16(8:16/m) - 90cal
6) - 1m - 8:27(8:27/m) - 89cal
7) - 1m - 8:22(8:22/m) - 90cal
8) - 1m - 8:36(8:36/m) - 90cal
9) - 1m - 8:36(8:36/m) - 90cal
10) - 1m - 8:32(8:32/m) - 89cal
11) - 1m - 8:39(8:39/m) - 90cal
12) - 1m - 8:39(8:39/m) - 90cal
13) - 1m - 8:13(8:13/m) - 90cal
14) - 0.11m - 50(7:59/m) - 9cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 3%
Pace Zone: 7:40-7:59/mile: 8.9%
Pace Zone: 8:00-8:19/mile: 21.6%
Pace Zone: 8:20-8:39/mile: 25.4%
Pace Zone: 8:40-8:59/mile: 18.5%
Pace Zone: 9:00-9:19/mile: 10.1%
Pace Zone: 9:20-9:39/mile: 6.4%
Pace Zone: 9:40-9:59/mile: 2.8%
Pace Zone: 10:00-10:19/mile: 1.3%
8:34 8:22 9:10 8:52 8:16 8:27 8:22 8:36 8:36 8:32 8:39 8:39 8:13 50
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:15 |
4:15 |
8:30 |
9/4 |
1.00 |
8:33 |
4:18 |
8:35 |
4/9 |
1.50 |
12:39 |
4:06 |
8:12 |
3/4 |
2.00 |
16:55 |
4:16 |
8:32 |
3/4 |
2.50 |
21:29 |
4:34 |
9:08 |
8/0 |
3.00 |
26:05 |
4:36 |
9:13 |
13/0 |
3.50 |
30:33 |
4:28 |
8:56 |
8/5 |
4.00 |
34:57 |
4:24 |
8:48 |
2/8 |
4.50 |
39:07 |
4:10 |
8:20 |
2/12 |
5.00 |
43:13 |
4:06 |
8:12 |
1/9 |
5.50 |
47:24 |
4:11 |
8:21 |
3/8 |
6.00 |
51:41 |
4:17 |
8:34 |
9/2 |
6.50 |
55:52 |
4:11 |
8:22 |
0/13 |
7.00 |
1:00:03 |
4:11 |
8:22 |
2/2 |
7.50 |
1:04:17 |
4:14 |
8:29 |
4/2 |
8.00 |
1:08:38 |
4:21 |
8:42 |
10/0 |
8.50 |
1:12:54 |
4:15 |
8:31 |
1/11 |
9.00 |
1:17:15 |
4:21 |
8:41 |
4/2 |
9.50 |
1:21:27 |
4:13 |
8:25 |
2/4 |
10.00 |
1:25:46 |
4:19 |
8:38 |
4/5 |
10.50 |
1:30:03 |
4:17 |
8:33 |
8/4 |
11.00 |
1:34:26 |
4:23 |
8:46 |
9/0 |
11.50 |
1:38:55 |
4:29 |
8:58 |
18/0 |
12.00 |
1:43:05 |
4:10 |
8:20 |
0/19 |
12.50 |
1:47:16 |
4:11 |
8:22 |
4/8 |
13.00 |
1:51:18 |
4:03 |
8:05 |
3/2 |
13.10 |
1:52:09 |
51 |
8:21 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
10 miles |
1:22:24 |
8:14 |
60.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:42 |
6:42 |
63.35 |
5km |
23:11 |
7:28 |
63.97 |
5M |
39:03 |
7:49 |
61.75 |
10km |
49:32 |
7:58 |
60.86 |
10M |
1:23:23 |
8:20 |
59.43 |
Half |
1:52:04 |
8:33 |
57.69 |
20M |
2:58:07 |
8:54 |
57.04 |
Mara |
3:59:22 |
9:08 |
56.19 |
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