Sun 5th May 2013 at 8:00am by Deadbeat
Run > Race
breezy
warm
-
Time
3:12:57
-
Miles
26.35
-
Min/mi
7:19
-
Pacing
93%
-
WAVA
68.71
-
Cals
3626
-
Asc(m)
250
-
Hillscore
12
-
Surface
Road
Notes & Comments
7 comments
NDVM
Split Summary
====
1) - 1m - 7:24(7:24/m) - 136cal
2) - 1m - 7:09(7:09/m) - 138cal
3) - 1m - 6:48(6:48/m) - 136cal
4) - 1m - 7:15(7:15/m) - 138cal
5) - 1m - 7:24(7:24/m) - 138cal
6) - 1m - 7:07(7:07/m) - 137cal
7) - 1m - 7:12(7:12/m) - 136cal
8) - 1m - 7:06(7:06/m) - 137cal
9) - 1m - 7:22(7:22/m) - 138cal
10) - 1m - 7:17(7:17/m) - 137cal
11) - 1m - 7:04(7:04/m) - 137cal
12) - 1m - 7:05(7:05/m) - 137cal
13) - 1m - 7:01(7:01/m) - 136cal
14) - 1m - 7:11(7:11/m) - 138cal
15) - 1m - 7:00(7:00/m) - 137cal
16) - 1m - 7:17(7:17/m) - 138cal
17) - 1m - 7:13(7:13/m) - 138cal
18) - 1m - 7:20(7:20/m) - 138cal
19) - 1m - 7:26(7:26/m) - 139cal
20) - 1m - 7:45(7:45/m) - 138cal
21) - 1m - 7:40(7:40/m) - 139cal
22) - 1m - 7:18(7:18/m) - 137cal
23) - 1m - 7:26(7:26/m) - 138cal
24) - 1m - 7:34(7:34/m) - 139cal
25) - 1m - 7:58(7:58/m) - 138cal
26) - 1m - 7:48(7:48/m) - 139cal
27) - 0.35m - 2:45(7:50/m) - 49cal
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.1%
Pace Zone: 6:00-6:19/mile: 2.1%
Pace Zone: 6:20-6:39/mile: 6.5%
Pace Zone: 6:40-6:59/mile: 15.5%
Pace Zone: 7:00-7:19/mile: 27.5%
Pace Zone: 7:20-7:39/mile: 21.5%
Pace Zone: 7:40-7:59/mile: 12.4%
Pace Zone: 8:00-8:19/mile: 6.1%
Pace Zone: 8:20-8:39/mile: 3.2%
Pace Zone: 8:40-8:59/mile: 1.6%
7:24 7:09 6:48 7:15 7:24 7:07 7:12 7:06 7:22 7:17 7:04 7:05 7:01 7:11 7:00 7:17 7:13 7:20 7:26 7:45 7:40 7:18 7:26 7:34 7:58 7:48 2:45
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
7:26 |
7:26 |
7:26 |
22/3 |
| 2.00 |
14:35 |
7:09 |
7:09 |
12/12 |
| 3.00 |
21:23 |
6:48 |
6:48 |
11/43 |
| 4.00 |
28:38 |
7:15 |
7:15 |
6/1 |
| 5.00 |
36:03 |
7:24 |
7:24 |
10/5 |
| 6.00 |
43:10 |
7:07 |
7:07 |
6/8 |
| 7.00 |
50:39 |
7:29 |
7:29 |
5/11 |
| 8.00 |
57:45 |
7:06 |
7:06 |
4/6 |
| 9.00 |
1:05:07 |
7:22 |
7:22 |
22/9 |
| 10.00 |
1:12:25 |
7:18 |
7:18 |
16/7 |
| 11.00 |
1:19:29 |
7:04 |
7:04 |
3/6 |
| 12.00 |
1:26:34 |
7:05 |
7:05 |
10/13 |
| 13.00 |
1:33:36 |
7:01 |
7:01 |
9/16 |
| 14.00 |
1:40:47 |
7:11 |
7:11 |
5/3 |
| 15.00 |
1:47:47 |
7:00 |
7:00 |
2/8 |
| 16.00 |
1:55:05 |
7:17 |
7:17 |
2/3 |
| 17.00 |
2:02:18 |
7:14 |
7:14 |
11/13 |
| 18.00 |
2:09:38 |
7:20 |
7:20 |
5/4 |
| 19.00 |
2:17:04 |
7:26 |
7:26 |
7/2 |
| 20.00 |
2:24:49 |
7:45 |
7:45 |
23/2 |
| 21.00 |
2:32:29 |
7:40 |
7:40 |
15/9 |
| 22.00 |
2:39:46 |
7:18 |
7:18 |
3/30 |
| 23.00 |
2:47:12 |
7:26 |
7:26 |
5/12 |
| 24.00 |
2:54:47 |
7:35 |
7:35 |
4/8 |
| 25.00 |
3:02:45 |
7:58 |
7:58 |
8/5 |
| 26.00 |
3:10:33 |
7:48 |
7:48 |
5/3 |
| 26.35 |
3:13:18 |
2:45 |
7:51 |
4/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
25 2.0% |
7:17
|
|
23 1.5% |
7:27
|
|
23 3.3% |
7:38
|
|
18 3.5% |
7:27
|
|
16 2.5% |
7:38
|
|
12 2.4% |
7:38
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:33 |
6:13 |
51.93% |
More |
| 800m |
3:09 |
6:20 |
59.48% |
More |
| 1km |
3:59 |
6:24 |
61.33% |
More |
| Mile |
6:39 |
6:39 |
62.56% |
More |
| 5k |
21:52 |
7:02 |
64.74% |
More |
| 5 miles |
35:20 |
7:04 |
65.17% |
More |
| 10k |
44:07 |
7:06 |
65.14% |
More |
| 10 miles |
1:11:34 |
7:09 |
66.33% |
More |
| Half |
1:33:51 |
7:10 |
66.90% |
More |
| 20 miles |
2:24:44 |
7:14 |
68.21% |
More |
| Mara |
3:12:02 |
7:20 |
68.55% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:01 |
6:01 |
69.18 |
| 5km |
20:01 |
6:27 |
70.73 |
| 5M |
33:08 |
6:38 |
69.50 |
| 10km |
41:43 |
6:43 |
68.89 |
| 10M |
1:09:05 |
6:55 |
68.72 |
| Half |
1:31:59 |
7:01 |
67.73 |
| 20M |
2:24:03 |
7:12 |
68.53 |
| Mara |
3:11:47 |
7:19 |
68.64 |
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Brilliant Andy!
Please re read your comment from 28th April
Nice one andy- Day in the London spring sunshine for you next year?
Thanks guys, 2014 & 2015 sorted!
Craig, I was old tired and achy right up to the end, my expectations were zero, maybe I've learned a lesson!
Great run and well deserved PB, stringing Vkiking-NDVM-half Ironman in a short period. Honestly don't know how you do it, really great stuff!!!
Wel done matey