Wed 1st Jan 2014 at 10:00am by jeronimo
Run > Race
-
Time
41:59
-
Miles
6.52
-
Min/mi
6:26
-
Pacing
89.7%
-
WAVA
73.22
-
Cals
740
-
Asc(m)
156
-
Hillscore
15
-
Surface
Road
Notes & Comments
1 comments
Broadstone Q - not very pleasant conditions
more than a minute slower than last year mostl;y, i hope due to the shocking weather.
Split Summary
===
1) 1m - 6:23(6:23/m) 112cal 4.2/5.36/hr
2) 1m - 6:01(6:01/m) 114cal 4.46/5.41/hr
3) 1m - 6:55(6:55/m) 115cal 3.88/4.93/hr
4) 1m - 6:23(6:23/m) 114cal 4.2/5.51/hr
5) 1m - 6:22(6:22/m) 113cal 4.21/5.07/hr
6) 1m - 7:00(7:00/m) 114cal 3.83/4.86/hr
7) 0.52m - 2:55(5:38/m) 58cal 4.76/5.41/hr
Every single mile slower compared to 2013'S splits but biggest difference is on the downhill miles (2 and 5)!:
1) 1m - 6:17(6:17/m) - 115cal - 9.55/11.75mph
2) 1m - 5:42(5:42/m) - 116cal - 10.51/12.28mph
3) 1m - 6:45(6:45/m) - 115cal - 8.89/11.03mph
4) 1m - 6:10(6:10/m) - 113cal - 9.74/11.46mph
5) 1m - 5:57(5:57/m) - 115cal - 10.07/11.52mph
6) 1m - 6:54(6:54/m) - 114cal - 8.7/10.73mph
7) 0.58m - 5:36(9:43/m) - 66cal - 6.17/12.31mph
(OBVIOUSLY COCKED UP STOPPING MY WATCH)
Speed Summary
===
Fastest 400m in 1:19
Fastest 800m in 2:48
Fastest 1km in 3:33
Fastest 1200m in 4:18
Fastest mile in 5:45
Pace Zone Summary
===
2:40-2:59/mile: 3.1%
5:00-5:19/mile: 3.1%
5:20-5:39/mile: 7.9%
5:40-5:59/mile: 12.2%
6:00-6:19/mile: 14.3%
6:20-6:39/mile: 11.7%
6:40-6:59/mile: 9.2%
7:00-7:19/mile: 7.5%
7:20-7:39/mile: 5.7%
7:40-7:59/mile: 3.9%
8:00-8:19/mile: 2.4%
8:20-8:39/mile: 2.3%
6:23 6:01 6:55 6:23 6:22 7:00 2:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:34 |
1:34 |
6:17 |
7/0 |
0.50 |
3:18 |
1:43 |
6:54 |
13/1 |
0.75 |
4:56 |
1:38 |
6:33 |
4/9 |
1.00 |
6:22 |
1:26 |
5:45 |
0/11 |
1.25 |
7:52 |
1:30 |
6:00 |
2/1 |
1.50 |
9:18 |
1:26 |
5:44 |
0/18 |
1.75 |
10:48 |
1:30 |
5:58 |
0/9 |
2.00 |
12:23 |
1:35 |
6:21 |
0/5 |
2.25 |
14:05 |
1:42 |
6:48 |
9/0 |
2.50 |
15:52 |
1:47 |
7:07 |
15/0 |
2.75 |
17:36 |
1:44 |
6:55 |
8/0 |
3.00 |
19:18 |
1:42 |
6:49 |
15/0 |
3.25 |
21:03 |
1:45 |
7:02 |
5/4 |
3.50 |
22:34 |
1:31 |
6:04 |
2/12 |
3.75 |
24:05 |
1:30 |
6:01 |
0/11 |
4.00 |
25:41 |
1:37 |
6:26 |
2/2 |
4.25 |
27:10 |
1:29 |
5:54 |
0/18 |
4.50 |
28:39 |
1:29 |
5:58 |
0/10 |
4.75 |
30:23 |
1:43 |
6:54 |
3/3 |
5.00 |
32:03 |
1:41 |
6:43 |
10/0 |
5.25 |
33:53 |
1:50 |
7:20 |
15/0 |
5.50 |
35:36 |
1:43 |
6:51 |
8/0 |
5.75 |
37:26 |
1:49 |
7:18 |
15/0 |
6.00 |
39:04 |
1:38 |
6:32 |
3/4 |
6.25 |
40:29 |
1:25 |
5:42 |
1/13 |
6.50 |
41:53 |
1:24 |
5:35 |
0/11 |
6.52 |
42:00 |
7 |
6:49 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:20 |
61.51% |
More |
800m |
2:48 |
5:38 |
68.08% |
More |
1km |
3:33 |
5:42 |
70.10% |
More |
Mile |
5:45 |
5:45 |
73.56% |
More |
5k |
19:41 |
6:20 |
73.03% |
More |
5 miles |
32:01 |
6:24 |
73.08% |
More |
10k |
40:03 |
6:27 |
72.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:45 |
5:45 |
73.51 |
5km |
19:08 |
6:10 |
75.16 |
5M |
31:41 |
6:20 |
73.86 |
10km |
39:54 |
6:25 |
73.22 |
10M |
1:06:04 |
6:36 |
73.08 |
Half |
1:27:58 |
6:43 |
72.04 |
20M |
2:17:45 |
6:53 |
72.90 |
Mara |
3:03:23 |
7:00 |
73.02 |
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Still a great run Jerry and at least you were there for the action!!