Sun 22nd Sep 2013 at 10:00am by Bru-Bru
Run > Race
- warm
-
Time
2:20:58
-
Miles
13.17
-
Min/mi
10:42
-
Pacing
34%
-
WAVA
48.04
-
Cals
1998
-
Asc(m)
109
-
Hillscore
1
-
Surface
Road
Notes & Comments
Pleshey and Essex Halfd. Actually quite pleased with this, despite slow time, as twingy foot yesterday and still quite unfit from a summer of no long runs. Just lost it over the last 2-3 miles
Split Summary
===
1) 1m - 9:31(9:31/m) 154cal
2) 1m - 9:53(9:53/m) 157cal
3) 1m - 9:49(9:49/m) 156cal
4) 1m - 10:11(10:11/m) 158cal
5) 1m - 9:32(9:32/m) 156cal
6) 1m - 9:37(9:37/m) 157cal
7) 1m - 10:10(10:10/m) 157cal
8) 1m - 11:21(11:21/m) 147cal
9) 1m - 10:57(10:57/m) 156cal
10) 1m - 11:08(11:08/m) 157cal
11) 1m - 11:53(11:53/m) 149cal
12) 1m - 12:14(12:14/m) 144cal
13) 1m - 12:51(12:51/m) 128cal
14) 0.17m - 1:52(10:55/m) 22cal
Speed Summary
===
Fastest 400m in 2:14
Fastest 800m in 4:37
Fastest 1km in 5:50
Fastest 1200m in 7:00
Fastest mile in 9:29
Pace Zone Summary
===
8:20-8:39/mile: 3.3%
8:40-8:59/mile: 3.7%
9:00-9:19/mile: 6.2%
9:20-9:39/mile: 7%
9:40-9:59/mile: 9.1%
10:00-10:19/mile: 6.6%
10:20-10:39/mile: 8%
10:40-10:59/mile: 6.3%
11:00-11:19/mile: 7.5%
11:20-11:39/mile: 7.2%
11:40-11:59/mile: 5.5%
12:00-12:19/mile: 5.7%
12:20-12:39/mile: 4.5%
12:40-12:59/mile: 3.6%
13:00-13:19/mile: 3%
13:20-13:39/mile: 2.6%
9:31 9:53 9:49 10:11 9:32 9:37 10:10 11:21 10:57 11:08 11:53 12:14 12:51 1:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
0 |
0 |
0 |
4/1 |
1.00 |
0 |
0 |
0 |
7/0 |
1.50 |
0 |
0 |
0 |
3/2 |
2.00 |
0 |
0 |
0 |
4/2 |
2.50 |
0 |
0 |
0 |
0/5 |
3.00 |
0 |
0 |
0 |
3/11 |
3.50 |
0 |
0 |
0 |
12/0 |
4.00 |
1:30 |
1:30 |
3:01 |
8/0 |
4.50 |
6:13 |
4:42 |
9:25 |
0/5 |
5.00 |
11:03 |
4:50 |
9:40 |
4/2 |
5.50 |
15:55 |
4:53 |
9:46 |
1/4 |
6.00 |
20:41 |
4:45 |
9:31 |
2/2 |
6.50 |
25:45 |
5:04 |
10:08 |
1/2 |
7.00 |
30:43 |
4:58 |
9:56 |
1/5 |
7.50 |
36:03 |
5:21 |
10:41 |
3/4 |
8.00 |
42:11 |
6:07 |
12:15 |
10/0 |
8.50 |
47:56 |
5:45 |
11:30 |
2/3 |
9.00 |
52:58 |
5:03 |
10:06 |
1/8 |
9.50 |
58:29 |
5:31 |
11:02 |
6/9 |
10.00 |
1:04:05 |
5:36 |
11:11 |
3/3 |
10.50 |
1:10:07 |
6:02 |
12:05 |
8/0 |
11.00 |
1:15:53 |
5:46 |
11:31 |
1/2 |
11.50 |
1:21:57 |
6:04 |
12:09 |
1/4 |
12.00 |
1:27:59 |
6:01 |
12:03 |
1/13 |
12.50 |
1:34:26 |
6:27 |
12:54 |
0/5 |
13.00 |
1:40:54 |
6:28 |
12:56 |
10/2 |
13.13 |
1:42:14 |
1:20 |
10:31 |
2/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:10 |
9:10 |
48.35 |
5km |
30:30 |
9:49 |
49.47 |
5M |
50:30 |
10:06 |
48.72 |
10km |
1:03:35 |
10:14 |
48.36 |
10M |
1:45:17 |
10:32 |
48.31 |
Half |
2:20:10 |
10:42 |
47.66 |
20M |
3:39:30 |
10:59 |
48.23 |
Mara |
4:52:15 |
11:09 |
48.30 |
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