Sun 21st Apr 2013 at 10:00am by Ralph D
Run > General
-
Time
3:08:54
-
Miles
26.61
-
Min/mi
7:06
-
Pacing
88%
-
WAVA
69.27
-
Cals
3382
-
Asc(m)
1448
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
====
1) - 1.01m - 6:52(6:48/m) - 134cal
2) - 1.02m - 6:59(6:51/m) - 130cal
3) - 1m - 6:36(6:36/m) - 126cal
4) - 1.01m - 6:51(6:48/m) - 128cal
5) - 0.98m - 6:47(6:54/m) - 125cal
6) - 1.02m - 7:02(6:54/m) - 129cal
7) - 1.02m - 6:54(6:47/m) - 130cal
8) - 1m - 6:41(6:41/m) - 127cal
9) - 0.99m - 6:50(6:54/m) - 126cal
10) - 1.03m - 7:00(6:49/m) - 130cal
11) - 1.02m - 6:49(6:42/m) - 130cal
12) - 1m - 6:46(6:47/m) - 127cal
13) - 1.01m - 6:45(6:42/m) - 128cal
14) - 1.02m - 6:47(6:39/m) - 130cal
15) - 0.98m - 6:33(6:40/m) - 125cal
16) - 1.12m - 6:52(6:09/m) - 133cal
17) - 1.02m - 6:54(6:46/m) - 130cal
18) - 1.03m - 6:49(6:38/m) - 131cal
19) - 1.04m - 7:19(7:01/m) - 145cal
20) - 1m - 7:24(7:22/m) - 131cal
21) - 1.01m - 7:52(7:47/m) - 131cal
22) - 1.05m - 8:31(8:08/m) - 135cal
23) - 0.95m - 8:06(8:32/m) - 121cal
24) - 1m - 7:59(8:00/m) - 106cal
25) - 2.29m - 18:58(8:16/m) - 294cal
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.6%
Pace Zone: 6:00-6:19/mile: 5.4%
Pace Zone: 6:20-6:39/mile: 17.5%
Pace Zone: 6:40-6:59/mile: 24.9%
Pace Zone: 7:00-7:19/mile: 14.2%
Pace Zone: 7:20-7:39/mile: 6.9%
Pace Zone: 7:40-7:59/mile: 6%
Pace Zone: 8:00-8:19/mile: 6%
Pace Zone: 8:20-8:39/mile: 4.7%
Pace Zone: 8:40-8:59/mile: 3.3%
Pace Zone: 9:00-9:19/mile: 1.9%
Pace Zone: 9:20-9:39/mile: 1.3%
6:52 6:59 6:36 6:51 6:47 7:02 6:54 6:41 6:50 7:00 6:49 6:46 6:45 6:47 6:33 6:52 6:54 6:49 7:19 7:24 7:52 8:31 8:06 7:59 18:58
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
6:45 |
6:45 |
6:45 |
2/8 |
| 2.00 |
13:36 |
6:51 |
6:51 |
9/8 |
| 3.00 |
20:12 |
6:37 |
6:37 |
13/19 |
| 4.00 |
27:00 |
6:48 |
6:48 |
2/26 |
| 5.00 |
33:54 |
6:53 |
6:53 |
7/8 |
| 6.00 |
40:48 |
6:55 |
6:55 |
3/6 |
| 7.00 |
47:35 |
6:46 |
6:46 |
8/9 |
| 8.00 |
54:16 |
6:41 |
6:41 |
4/4 |
| 9.00 |
1:01:09 |
6:53 |
6:53 |
6/2 |
| 10.00 |
1:07:59 |
6:50 |
6:50 |
4/8 |
| 11.00 |
1:14:41 |
6:42 |
6:42 |
3/4 |
| 12.00 |
1:21:28 |
6:47 |
6:47 |
6/5 |
| 13.00 |
1:28:10 |
6:42 |
6:42 |
20/10 |
| 14.00 |
1:34:50 |
6:40 |
6:40 |
3/6 |
| 15.00 |
1:41:30 |
6:40 |
6:40 |
3/6 |
| 16.00 |
1:47:32 |
6:02 |
6:02 |
5/5 |
| 17.00 |
1:54:18 |
6:47 |
6:47 |
4/6 |
| 18.00 |
2:00:59 |
6:41 |
6:41 |
7/4 |
| 19.00 |
2:07:55 |
6:55 |
6:55 |
3/4 |
| 20.00 |
2:14:51 |
6:56 |
6:56 |
4/6 |
| 21.00 |
2:22:47 |
7:56 |
7:56 |
5/2 |
| 22.00 |
2:31:03 |
8:16 |
8:16 |
9/7 |
| 23.00 |
2:39:04 |
8:01 |
8:01 |
8/3 |
| 24.00 |
2:47:25 |
8:21 |
8:21 |
18/16 |
| 25.00 |
2:55:39 |
8:15 |
8:15 |
11/8 |
| 26.00 |
3:04:03 |
8:24 |
8:24 |
17/15 |
| 26.59 |
3:08:52 |
4:49 |
8:08 |
5/3 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:25 |
5:40 |
55.82% |
More |
| 800m |
3:08 |
6:17 |
58.26% |
More |
| 1km |
3:56 |
6:19 |
60.57% |
More |
| Mile |
6:29 |
6:29 |
62.83% |
More |
| 5k |
20:35 |
6:37 |
67.23% |
More |
| 5 miles |
33:29 |
6:42 |
67.17% |
More |
| 10k |
41:46 |
6:43 |
67.15% |
More |
| Half |
56:39 |
4:19 |
108.10% |
More |
| 10 miles |
1:07:34 |
6:45 |
68.55% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:50 |
5:50 |
69.77 |
| 5km |
19:23 |
6:14 |
71.39 |
| 5M |
32:06 |
6:25 |
70.05 |
| 10km |
40:25 |
6:30 |
69.41 |
| 10M |
1:06:56 |
6:42 |
69.20 |
| Half |
1:29:07 |
6:48 |
68.19 |
| 20M |
2:19:34 |
6:59 |
69.00 |
| Mara |
3:05:49 |
7:06 |
69.10 |
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