Sun 7th Apr 2013 at 10:00am by gump
Run > Race
-
Time
1:12:30
-
Miles
9.89
-
Min/mi
7:20
-
Pacing
96%
-
WAVA
64.20
-
Cals
1556
-
Asc(m)
143
-
Hillscore
5
-
Surface
Road
Notes & Comments
4 comments
Tom Scott 10 miler.
First run without a limp!! Slower than I would have targeted after Alloa but much faster than I planned today. Happy to feel that whilst I'm still in some pain and have lost some fitness/speed that London is now back on (with new reduced target)
Split Summary
====
1) - 1m - 7:06(7:06/m) - 155cal
2) - 1m - 7:14(7:14/m) - 158cal
3) - 1m - 7:27(7:27/m) - 157cal
4) - 1m - 7:27(7:27/m) - 158cal
5) - 1m - 7:14(7:14/m) - 157cal
6) - 1m - 7:25(7:25/m) - 158cal
7) - 1m - 7:19(7:19/m) - 157cal
8) - 1m - 7:23(7:23/m) - 158cal
9) - 1m - 7:19(7:19/m) - 158cal
10) - 0.89m - 6:36(7:26/m) - 140cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 1.2%
Pace Zone: 6:20-6:39/mile: 2.8%
Pace Zone: 6:40-6:59/mile: 12.5%
Pace Zone: 7:00-7:19/mile: 32.8%
Pace Zone: 7:20-7:39/mile: 26.8%
Pace Zone: 7:40-7:59/mile: 11.4%
Pace Zone: 8:00-8:19/mile: 4.8%
Pace Zone: 8:20-8:39/mile: 2.1%
Pace Zone: 8:40-8:59/mile: 1.3%
7:06 7:14 7:27 7:27 7:14 7:25 7:19 7:23 7:19 6:36
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:31 |
3:31 |
7:02 |
6/9 |
1.00 |
7:07 |
3:36 |
7:11 |
3/5 |
1.50 |
10:42 |
3:35 |
7:10 |
8/2 |
2.00 |
14:21 |
3:40 |
7:19 |
5/8 |
2.50 |
18:06 |
3:44 |
7:29 |
10/5 |
3.00 |
21:48 |
3:42 |
7:24 |
6/12 |
3.50 |
25:40 |
3:52 |
7:44 |
22/0 |
4.00 |
29:15 |
3:35 |
7:10 |
1/18 |
4.50 |
32:50 |
3:35 |
7:10 |
4/4 |
5.00 |
36:29 |
3:39 |
7:19 |
1/9 |
5.50 |
40:12 |
3:42 |
7:25 |
6/2 |
6.00 |
43:54 |
3:43 |
7:26 |
7/7 |
6.50 |
47:36 |
3:41 |
7:22 |
2/5 |
7.00 |
51:14 |
3:38 |
7:16 |
12/10 |
7.50 |
54:54 |
3:40 |
7:19 |
15/12 |
8.00 |
58:36 |
3:43 |
7:26 |
2/9 |
8.50 |
1:02:15 |
3:38 |
7:17 |
6/4 |
9.00 |
1:05:56 |
3:41 |
7:22 |
3/7 |
9.50 |
1:09:45 |
3:50 |
7:39 |
5/4 |
9.89 |
1:12:32 |
2:47 |
7:10 |
2/7 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:23 |
6:23 |
64.72 |
5km |
21:15 |
6:50 |
66.12 |
5M |
35:11 |
7:02 |
64.92 |
10km |
44:18 |
7:08 |
64.35 |
10M |
1:13:21 |
7:20 |
64.18 |
Half |
1:37:40 |
7:27 |
63.26 |
20M |
2:32:56 |
7:39 |
64.02 |
Mara |
3:23:37 |
7:46 |
64.12 |
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Well done Gump, impressed considering all you have been through
yes I should be finished by 3.35!
A 90% marathon run at London will set you up nicely for a full out 110% marathon run at Edinburgh.
Good news Gump. Glad you got a run in pre London