Sun 5th May 2013 at 8:00am by jeronimo
Run > General
-
Time
2:57:43
-
Miles
26.28
-
Min/mi
6:46
-
Pacing
91%
-
WAVA
75.61
-
Cals
2996
-
Asc(m)
250
-
Hillscore
10
-
Surface
Road
Notes & Comments
5 comments
Considering the slowdown especially over miles 19/20/21 and i am pretty damn happy with that !
Split Summary
===
1) 1m - 6:22(6:22/m) - 112cal - 9.43/11.5mph
2) 1m - 6:07(6:07/m) - 113cal - 9.8/11mph
3) 1m - 6:06(6:06/m) - 114cal - 9.82/12.61mph
4) 1m - 6:24(6:24/m) - 113cal - 9.37/10.18mph
5) 1m - 6:25(6:25/m) - 114cal - 9.35/10.84mph
6) 1m - 6:17(6:17/m) - 112cal - 9.56/11.25mph
7) 1m - 6:17(6:17/m) - 114cal - 9.56/11.24mph
8) 1m - 6:09(6:09/m) - 112cal - 9.75/11.25mph
9) 1m - 6:35(6:35/m) - 114cal - 9.1/10.85mph
10) 1m - 6:35(6:35/m) - 113cal - 9.11/10.52mph
11) 1m - 6:19(6:19/m) - 113cal - 9.5/10.37mph
12) 1m - 6:40(6:40/m) - 115cal - 8.99/10.67mph
13) 1m - 6:36(6:36/m) - 114cal - 9.09/10.45mph
14) 1m - 6:42(6:42/m) - 115cal - 8.96/10.19mph
15) 1m - 6:44(6:44/m) - 114cal - 8.91/9.69mph
16) 1m - 7:02(7:02/m) - 113cal - 8.53/9.63mph
17) 1m - 6:53(6:53/m) - 115cal - 8.72/10.51mph
18) 1m - 6:53(6:53/m) - 115cal - 8.71/10.14mph
19) 1m - 7:26(7:26/m) - 114cal - 8.08/9.58mph
20) 1m - 7:41(7:41/m) - 116cal - 7.81/9.25mph
21) 1m - 7:47(7:47/m) - 115cal - 7.71/9.77mph
22) 1m - 7:04(7:04/m) - 114cal - 8.48/10.03mph
23) 1m - 7:09(7:09/m) - 115cal - 8.38/9.45mph
24) 1m - 7:06(7:06/m) - 115cal - 8.45/10.46mph
25) 1m - 7:13(7:13/m) - 115cal - 8.31/9.82mph
26) 1m - 7:06(7:06/m) - 115cal - 8.45/9.42mph
27) 0.28m - 2:04(7:15/m) - 32cal - 8.27/8.81mph
Pace Zone Summary
===
Pace Zone: 5:20-5:39/m: 1.4%
Pace Zone: 5:40-5:59/m: 6.2%
Pace Zone: 6:00-6:19/m: 18%
Pace Zone: 6:20-6:39/m: 18.8%
Pace Zone: 6:40-6:59/m: 20.6%
Pace Zone: 7:00-7:19/m: 17%
Pace Zone: 7:20-7:39/m: 8.9%
Pace Zone: 7:40-7:59/m: 4.1%
Pace Zone: 8:00-8:19/m: 1.8%
Max Speed
===
12.61mph
6:22 6:07 6:06 6:24 6:25 6:17 6:17 6:09 6:35 6:35 6:19 6:40 6:36 6:42 6:44 7:02 6:53 6:53 7:26 7:41 7:47 7:04 7:09 7:06 7:13 7:06 2:04
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
6:18 |
6:18 |
6:18 |
22/5 |
| 2.00 |
12:26 |
6:08 |
6:08 |
14/9 |
| 3.00 |
18:33 |
6:06 |
6:06 |
9/43 |
| 4.00 |
24:57 |
6:24 |
6:24 |
7/2 |
| 5.00 |
31:22 |
6:25 |
6:25 |
12/5 |
| 6.00 |
37:39 |
6:17 |
6:17 |
6/10 |
| 7.00 |
43:55 |
6:17 |
6:17 |
5/10 |
| 8.00 |
50:04 |
6:09 |
6:09 |
3/6 |
| 9.00 |
56:39 |
6:35 |
6:35 |
22/9 |
| 10.00 |
1:03:14 |
6:35 |
6:35 |
16/6 |
| 11.00 |
1:09:33 |
6:19 |
6:19 |
3/5 |
| 12.00 |
1:16:14 |
6:40 |
6:40 |
6/12 |
| 13.00 |
1:22:48 |
6:35 |
6:35 |
8/15 |
| 14.00 |
1:29:32 |
6:43 |
6:43 |
5/3 |
| 15.00 |
1:36:16 |
6:44 |
6:44 |
2/8 |
| 16.00 |
1:43:18 |
7:02 |
7:02 |
2/3 |
| 17.00 |
1:50:11 |
6:53 |
6:53 |
10/13 |
| 18.00 |
1:57:04 |
6:53 |
6:53 |
5/5 |
| 19.00 |
2:04:29 |
7:26 |
7:26 |
8/1 |
| 20.00 |
2:12:10 |
7:41 |
7:41 |
22/2 |
| 21.00 |
2:19:57 |
7:47 |
7:47 |
14/9 |
| 22.00 |
2:27:01 |
7:04 |
7:04 |
4/28 |
| 23.00 |
2:34:11 |
7:10 |
7:10 |
4/13 |
| 24.00 |
2:41:16 |
7:06 |
7:06 |
5/8 |
| 25.00 |
2:48:30 |
7:14 |
7:14 |
8/6 |
| 26.00 |
2:55:36 |
7:06 |
7:06 |
4/3 |
| 26.28 |
2:57:40 |
2:04 |
7:15 |
2/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:20 |
5:22 |
61.07% |
More |
| 800m |
2:49 |
5:41 |
67.50% |
More |
| 1km |
3:35 |
5:46 |
69.37% |
More |
| Mile |
5:59 |
5:59 |
70.71% |
More |
| 5k |
19:14 |
6:11 |
74.78% |
More |
| 5 miles |
31:14 |
6:15 |
74.93% |
More |
| 10k |
38:53 |
6:16 |
75.12% |
More |
| 10 miles |
1:03:12 |
6:19 |
76.40% |
More |
| Half |
1:23:40 |
6:23 |
76.33% |
More |
| 20 miles |
2:12:48 |
6:38 |
75.62% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:33 |
5:33 |
76.16 |
| 5km |
18:29 |
5:57 |
77.80 |
| 5M |
30:36 |
6:07 |
76.48 |
| 10km |
38:32 |
6:12 |
75.82 |
| 10M |
1:03:49 |
6:23 |
75.65 |
| Half |
1:24:58 |
6:29 |
74.59 |
| 20M |
2:13:03 |
6:39 |
75.48 |
| Mara |
2:57:09 |
6:46 |
75.59 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
So you should! Cracking run again, even if I'd kept on going doubt I would've had a sub3 in my legs. Massively impressd again!!!
2 sub 3 runs in 2 weeks - It should be a WAVA standard surely?
And again superb run, another sub 3 for the collection
Absolutely 'Thunderstruck'. Must have been the inspirational music that did it!!! Brilliant run Jerry, you're going to have to reset your aims again.
Thanks guys. You've all been a massive inspirtaion. Seeing the times you've all cracked out has made me realise that maybe, just maybe, I could go achieve a little bit more.