Sun 21st Apr 2013 at 10:00am by Rosehip
Run > Race
warm
-
Time
5:44:15
-
Miles
26.53
-
Min/mi
12:59
-
Pacing
78%
-
WAVA
43.43
-
Cals
3122
-
Asc(m)
193
-
Hillscore
1
-
Surface
Road
Notes & Comments
3 comments
Went with the 5 hr pacers - who were a little quick as it turns out. Decided to let them go at 9 because I was just too hot , Had decided to try to keep just under the 12's when some stupid great lummox pushed me into a barrier and I smacked my foot on a concrete stand thing. Found that limping was not doing right dodgy achilles any good so after that it was run walk and just get around without doing serious damage. A bit disapointed, but there is a target to smash next time. Just not London - too noisy!
Split Summary
===
1) 1m - 11:16(11:16/m) - 139cal - 5.32/40.29mph
2) 1m - 11:18(11:18/m) - 131cal - 5.31/6.44mph
3) 1m - 11:00(11:00/m) - 133cal - 5.46/6.7mph
4) 1m - 11:04(11:04/m) - 130cal - 5.42/6.51mph
5) 1m - 11:18(11:18/m) - 132cal - 5.31/6.18mph
6) 1m - 11:20(11:20/m) - 131cal - 5.29/6.29mph
7) 1m - 11:23(11:23/m) - 131cal - 5.27/6.36mph
8) 1m - 11:37(11:37/m) - 129cal - 5.16/6.6mph
9) 1m - 11:51(11:51/m) - 126cal - 5.06/6.14mph
10) 1m - 11:53(11:53/m) - 128cal - 5.05/6.02mph
11) 1m - 12:18(12:18/m) - 121cal - 4.88/6.46mph
12) 1m - 12:04(12:04/m) - 126cal - 4.97/6.2mph
13) 1m - 12:33(12:33/m) - 114cal - 4.78/5.95mph
14) 1m - 12:37(12:37/m) - 116cal - 4.75/6.07mph
15) 1m - 12:49(12:49/m) - 117cal - 4.68/6.95mph
16) 0.71m - 10:47(15:16/m) - 92cal - 3.93/24.02mph
17) 0.31m - 4:36(14:56/m) - 28cal - 4.02/5.37mph
18) 1m - 14:50(14:50/m) - 94cal - 4.04/5.97mph
19) 1m - 13:58(13:58/m) - 105cal - 4.3/9.14mph
20) 1m - 16:15(16:15/m) - 127cal - 3.69/15.94mph
21) 0.99m - 14:38(14:48/m) - 110cal - 4.06/7.85mph
22) 1m - 16:23(16:23/m) - 89cal - 3.66/5.14mph
23) 1m - 15:08(15:08/m) - 97cal - 3.96/6.62mph
24) 1m - 16:04(16:04/m) - 103cal - 3.73/6.76mph
25) 1m - 13:48(13:48/m) - 101cal - 4.34/78.86mph
26) 1m - 13:54(13:54/m) - 109cal - 4.32/46.34mph
27) 1m - 13:43(13:43/m) - 105cal - 4.37/6.52mph
28) 0.53m -4:02
Pace Zone Summary
===
Pace Zone: 9:40-9:59/m: 1.4%
Pace Zone: 10:00-10:19/m: 2.4%
Pace Zone: 10:20-10:39/m: 4%
Pace Zone: 10:40-10:59/m: 7.4%
Pace Zone: 11:00-11:19/m: 8.6%
Pace Zone: 11:20-11:39/m: 9.3%
Pace Zone: 11:40-11:59/m: 8.1%
Pace Zone: 12:00-12:19/m: 5.6%
Pace Zone: 12:20-12:39/m: 3.6%
Pace Zone: 12:40-12:59/m: 2.7%
Pace Zone: 13:00-13:19/m: 2%
Pace Zone: 13:20-13:39/m: 2%
Pace Zone: 13:40-13:59/m: 1.7%
Pace Zone: 14:00-14:19/m: 2.2%
Pace Zone: 14:20-14:39/m: 2.6%
Pace Zone: 14:40-14:59/m: 2.4%
Pace Zone: 15:00-15:19/m: 2.8%
Max Speed
===
78.86mph
11:16 11:18 11:00 11:04 11:18 11:20 11:23 11:37 11:51 11:53 12:18 12:04 12:33 12:37 12:49 10:47 4:36 14:50 13:58 16:15 14:38 16:23 15:08 16:04 13:48 13:54 13:43 4:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
11:14 |
11:14 |
11:14 |
7/3 |
| 2.00 |
22:33 |
11:18 |
11:18 |
9/7 |
| 3.00 |
33:32 |
11:00 |
11:00 |
0/26 |
| 4.00 |
44:36 |
11:04 |
11:04 |
3/18 |
| 5.00 |
55:56 |
11:20 |
11:20 |
5/7 |
| 6.00 |
1:07:16 |
11:20 |
11:20 |
4/6 |
| 7.00 |
1:18:38 |
11:22 |
11:22 |
8/9 |
| 8.00 |
1:30:15 |
11:37 |
11:37 |
6/6 |
| 9.00 |
1:42:07 |
11:52 |
11:52 |
7/3 |
| 10.00 |
1:54:00 |
11:53 |
11:53 |
6/9 |
| 11.00 |
2:06:17 |
12:17 |
12:17 |
4/5 |
| 12.00 |
2:18:21 |
12:04 |
12:04 |
6/2 |
| 13.00 |
2:30:54 |
12:33 |
12:33 |
15/8 |
| 14.00 |
2:43:32 |
12:38 |
12:38 |
8/10 |
| 15.00 |
2:56:21 |
12:49 |
12:49 |
4/7 |
| 16.00 |
3:11:31 |
15:11 |
15:11 |
4/6 |
| 17.00 |
3:26:19 |
14:48 |
14:48 |
8/6 |
| 18.00 |
3:40:25 |
14:06 |
14:06 |
2/4 |
| 19.00 |
3:56:37 |
16:11 |
16:11 |
4/4 |
| 20.00 |
4:11:22 |
14:45 |
14:45 |
7/5 |
| 21.00 |
4:27:43 |
16:21 |
16:21 |
5/4 |
| 22.00 |
4:42:53 |
15:09 |
15:09 |
9/7 |
| 23.00 |
4:58:57 |
16:05 |
16:05 |
8/6 |
| 24.00 |
5:12:46 |
13:48 |
13:48 |
8/14 |
| 25.00 |
5:26:40 |
13:54 |
13:54 |
10/12 |
| 26.00 |
5:40:22 |
13:42 |
13:42 |
12/9 |
| 26.53 |
5:49:28 |
9:06 |
17:06 |
6/5 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:34 |
10:21 |
36.94% |
More |
| 800m |
5:20 |
10:44 |
38.99% |
More |
| 1km |
6:41 |
10:45 |
40.61% |
More |
| Mile |
10:53 |
10:53 |
42.43% |
More |
| 5k |
34:27 |
11:05 |
46.85% |
More |
| 5 miles |
55:48 |
11:10 |
47.17% |
More |
| 10k |
1:09:36 |
11:12 |
47.35% |
More |
| 10 miles |
1:54:00 |
11:24 |
47.59% |
More |
| Half |
2:32:10 |
11:37 |
46.86% |
More |
| 20 miles |
4:11:22 |
12:34 |
44.28% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:31 |
6:31 |
70.86 |
| 5km |
25:40 |
8:16 |
62.87 |
| 5M |
45:40 |
9:08 |
57.64 |
| 10km |
59:24 |
9:34 |
55.48 |
| 10M |
1:45:41 |
10:34 |
51.33 |
| Half |
2:26:32 |
11:11 |
48.33 |
| 20M |
4:04:32 |
12:14 |
45.52 |
| Mara |
5:39:04 |
12:56 |
43.45 |
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Well done mum
Went with the 5 hr pacers - who were a little quick as it turns out. Decided to let them go at 9 because I was just too hot , Had decided to try to keep just under the 12's when some stupid great lummox pushed me into a barrier and I smacked my foot on a concrete stand thing. Found that limping was not doing right dodgy achilles any good so after that it was run walk and just get around without doing serious damage. A bit disapointed, but there is a target to smash next time. Just not London - too noisy!
Hope your foot is okay, well done!