Sun 21st Apr 2013 at 10:00am by gump
Run > Race
-
Time
3:31:44
-
Miles
26.38
-
Min/mi
8:02
-
Pacing
93%
-
WAVA
62.17
-
Cals
3610
-
Asc(m)
186
-
Hillscore
2
-
Surface
Road
Notes & Comments
7 comments
PB BABY!!!!
Split Summary
====
1) - 1m - 8:17(8:17/m) - 136cal
2) - 1m - 8:23(8:23/m) - 137cal
3) - 1m - 7:46(7:46/m) - 140cal
4) - 1m - 7:56(7:56/m) - 138cal
5) - 1m - 8:07(8:07/m) - 138cal
6) - 1m - 8:00(8:00/m) - 138cal
7) - 1m - 7:55(7:55/m) - 139cal
8) - 1m - 7:45(7:45/m) - 138cal
9) - 1m - 7:57(7:57/m) - 138cal
10) - 1m - 8:02(8:02/m) - 137cal
11) - 1m - 7:56(7:56/m) - 139cal
12) - 1m - 7:50(7:50/m) - 139cal
13) - 1m - 7:51(7:51/m) - 139cal
14) - 1m - 7:48(7:48/m) - 139cal
15) - 1m - 7:42(7:42/m) - 138cal
16) - 1m - 8:11(8:11/m) - 130cal
17) - 1m - 8:04(8:04/m) - 138cal
18) - 1m - 7:53(7:53/m) - 139cal
19) - 1m - 8:35(8:35/m) - 140cal
20) - 1m - 8:01(8:01/m) - 140cal
21) - 1m - 8:04(8:04/m) - 138cal
22) - 1m - 8:03(8:03/m) - 138cal
23) - 1m - 8:13(8:13/m) - 137cal
24) - 1m - 8:22(8:22/m) - 113cal
25) - 1m - 7:54(7:54/m) - 134cal
26) - 1m - 8:14(8:14/m) - 138cal
27) - 0.38m - 2:52(7:35/m) - 52cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.3%
Pace Zone: 6:40-6:59/mile: 2.9%
Pace Zone: 7:00-7:19/mile: 4.5%
Pace Zone: 7:20-7:39/mile: 13.5%
Pace Zone: 7:40-7:59/mile: 26%
Pace Zone: 8:00-8:19/mile: 23.1%
Pace Zone: 8:20-8:39/mile: 11.7%
Pace Zone: 8:40-8:59/mile: 4.7%
Pace Zone: 9:00-9:19/mile: 3%
Pace Zone: 9:20-9:39/mile: 1.8%
8:17 8:23 7:46 7:56 8:07 8:00 7:55 7:45 7:57 8:02 7:56 7:50 7:51 7:48 7:42 8:11 8:04 7:53 8:35 8:01 8:04 8:03 8:13 8:22 7:54 8:14 2:52
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
8:17 |
8:17 |
8:17 |
9/5 |
| 2.00 |
16:40 |
8:23 |
8:23 |
9/7 |
| 3.00 |
24:26 |
7:46 |
7:46 |
0/31 |
| 4.00 |
32:23 |
7:56 |
7:56 |
1/13 |
| 5.00 |
40:30 |
8:07 |
8:07 |
4/7 |
| 6.00 |
48:30 |
8:00 |
8:00 |
7/7 |
| 7.00 |
56:25 |
7:55 |
7:55 |
5/7 |
| 8.00 |
1:04:10 |
7:45 |
7:45 |
5/6 |
| 9.00 |
1:12:06 |
7:56 |
7:56 |
8/3 |
| 10.00 |
1:20:09 |
8:02 |
8:02 |
6/9 |
| 11.00 |
1:28:05 |
7:57 |
7:57 |
2/7 |
| 12.00 |
1:35:55 |
7:50 |
7:50 |
8/4 |
| 13.00 |
1:43:46 |
7:51 |
7:51 |
16/11 |
| 14.00 |
1:51:34 |
7:48 |
7:48 |
4/5 |
| 15.00 |
1:59:16 |
7:42 |
7:42 |
4/6 |
| 16.00 |
2:07:27 |
8:11 |
8:11 |
2/6 |
| 17.00 |
2:15:30 |
8:04 |
8:04 |
6/6 |
| 18.00 |
2:23:24 |
7:53 |
7:53 |
6/4 |
| 19.00 |
2:32:00 |
8:37 |
8:37 |
3/3 |
| 20.00 |
2:40:01 |
8:01 |
8:01 |
4/4 |
| 21.00 |
2:48:05 |
8:04 |
8:04 |
5/3 |
| 22.00 |
2:56:08 |
8:03 |
8:03 |
10/8 |
| 23.00 |
3:04:21 |
8:13 |
8:13 |
13/7 |
| 24.00 |
3:12:20 |
7:59 |
7:59 |
6/10 |
| 25.00 |
3:20:37 |
8:18 |
8:18 |
10/12 |
| 26.00 |
3:28:52 |
8:14 |
8:14 |
15/10 |
| 26.38 |
3:31:44 |
2:52 |
7:35 |
4/2 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:40 |
6:40 |
48.09% |
More |
| 800m |
3:45 |
7:32 |
49.55% |
More |
| 1km |
4:43 |
7:35 |
51.37% |
More |
| Mile |
7:40 |
7:40 |
53.87% |
More |
| 5k |
24:08 |
7:46 |
58.24% |
More |
| 5 miles |
39:02 |
7:48 |
58.51% |
More |
| 10k |
48:49 |
7:51 |
58.39% |
More |
| 10 miles |
1:18:41 |
7:52 |
59.83% |
More |
| Half |
1:43:19 |
7:53 |
60.27% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:36 |
6:36 |
62.59 |
| 5km |
21:56 |
7:04 |
64.06 |
| 5M |
36:19 |
7:16 |
62.90 |
| 10km |
45:44 |
7:22 |
62.33 |
| 10M |
1:15:43 |
7:34 |
62.18 |
| Half |
1:40:49 |
7:42 |
61.29 |
| 20M |
2:37:53 |
7:54 |
62.01 |
| Mara |
3:30:12 |
8:01 |
62.11 |
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A 10 minute swing? That was certainly worth getting out of bed for
17 minute swing!
Really well done Gump, hugely impressed
Get in there
sorry i didn't get under 3:30 Vic and Alf-I let you down! But already set my new goal, which I know you will help me achieve!! Thanks for all the support and encouragement!
You didn't let anyone down. To get a 17 minute PB is something special. You will not only achieve your goal, you will better it.
Frankfurt is a very flat, fast course! Fancy it?