Running > Long Run

19th Jan 2014 at 11am by lollepop

2:07:32
Time
14.95
Miles
8:32
Min/mi
61.69
WAVA
1477
Cals
Road
Surface

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Notes & Comments

13 comments

marathon training race pace, was what the aim of today was and to run with Rken.
    Mile 1 was nearly there, but very quickley realise it was hard to keep a pace with so many ups and downs. Ran a little too fast on a whole average ( 8.32) rather than 8.45, but the only time i felt the pace was on second hill lap 2. I even stopped talking for a while, which was a welcome break for Rken lol. Got to mile 12 and we decided to just go at a steady pace rather than hold it back.   
   On a whole a great run great company and a PB so happy days. Thankyou Rken :-)
 




===
1) 1m - 8:41(8:41/m) 97cal
2) 1m - 8:23(8:23/m) 99cal
3) 1m - 8:44(8:44/m) 99cal
4) 1m - 8:32(8:32/m) 99cal
5) 1m - 8:37(8:37/m) 98cal
6) 1m - 8:23(8:23/m) 100cal
7) 1m - 8:40(8:40/m) 98cal
8) 1m - 8:41(8:41/m) 99cal
9) 1m - 8:39(8:39/m) 99cal
10) 1m - 8:26(8:26/m) 99cal
11) 1m - 8:41(8:41/m) 99cal
12) 1m - 8:33(8:33/m) 99cal
13) 1m - 8:33(8:33/m) 99cal
14) 1m - 8:19(8:19/m) 99cal
15) 0.95m - 7:39(8:05/m) 94cal



Speed Summary
===
Fastest 400m in 1:50
Fastest 800m in 3:45
Fastest 1km in 4:46
Fastest 1200m in 5:53
Fastest mile in 8:08


Pace Zone Summary
===
7:20-7:39/mile: 2.6%
7:40-7:59/mile: 3.8%
8:00-8:19/mile: 14.6%
8:20-8:39/mile: 36.8%
8:40-8:59/mile: 30.3%
9:00-9:19/mile: 7.3%
9:20-9:39/mile: 2.6%

8:41 8:23 8:44 8:32 8:37 8:23 8:40 8:41 8:39 8:26 8:41 8:33 8:33 8:19 7:39

87th of 145 Fetchies

	Great run with a strong finish. Very well done.
	Looks like you stormed up the hills. What a brilliant run
	You stopped talking!!! Bet Rken actually looked forward to the hills and the peace and quiet, haha. Seriously though great run and pace, well done speedy.
	no hills after 9 at Brighton so you'll be hot on my heels. Good run gr8 pb but keep that pace in check!
	Fantastic run LP, we virtually nailed 8:45.... but only on the uphill sections. Happy Brighton won't have those. Well done:)
	Brilliant run LL and thanks for getting the olm
	Meant to say thanks for getting the old man round in one piece!
	Well done, you looked comfortable
	PB - fantastic - must be terrible feeling great and running too fast LOL!!! Only kidding - brilliant race LP and great that you and Rken can stick together!
	Good solid run LP, back to the slower paced long runs now until Ashby!!
	still great to be seeing your times. brilliant
	Great run LP, must have been working hard if you had no breath to chat!! lol x
	Well done Lollepop, excellent running and a fabulous PB! x

Pace

10%

85%

Splits

#	Time	Split	Miles	Mins/mi	Ascent mtrs
1	4:17	4:17	0.50	8:35	0/5
2	8:42	4:24	1.00	8:49	6/1
3	13:06	4:24	1.50	8:48	14/1
4	17:07	4:01	2.00	8:02	6/24
5	21:24	4:17	2.50	8:34	2/1
6	25:52	4:28	3.00	8:55	29/0
7	30:06	4:15	3.50	8:29	2/3
8	34:25	4:19	4.00	8:37	1/2
9	38:46	4:21	4.50	8:43	5/1
10	43:03	4:16	5.00	8:33	2/2
11	47:16	4:13	5.50	8:26	0/10
12	51:27	4:11	6.00	8:23	0/23
13	55:49	4:21	6.50	8:43	21/0
14	1:00:08	4:19	7.00	8:39	0/6
15	1:04:24	4:16	7.50	8:32	3/10
16	1:08:51	4:27	8.00	8:53	1/13
17	1:13:13	4:22	8.50	8:44	3/3
18	1:17:31	4:19	9.00	8:37	7/0
19	1:21:51	4:20	9.50	8:39	20/0
20	1:26:00	4:09	10.00	8:19	3/20
21	1:30:17	4:17	10.50	8:34	10/1
22	1:34:40	4:23	11.00	8:46	16/0
23	1:38:58	4:17	11.50	8:35	1/3
24	1:43:14	4:16	12.00	8:32	2/3
25	1:47:34	4:20	12.50	8:40	5/0
26	1:51:48	4:14	13.00	8:28	0/7
27	1:55:59	4:11	13.50	8:21	0/9
28	2:00:09	4:10	14.00	8:20	0/17
29	2:04:26	4:17	14.50	8:35	21/1
30	2:07:33	3:07	14.90	7:44	1/5

Elevation

Asc 198m, Desc 184m, Range 39m

Elevation Graph

Grade Bands

Kit

mizuno wave prescision 12 trainers

Predictions

Best WAVA 64.12%

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	63.11
5km	24:07	7:46	64.12
5M	39:56	7:59	63.56
10km	50:17	8:06	63.42
10M	1:23:16	8:20	62.66
Half	1:50:52	8:28	61.70
20M	2:53:37	8:41	61.36
Mara	3:51:09	8:49	61.74

Borg Rating of Perceived Exertion






1	2	3	4	5	6	7	8	9	10

Wind Rose

1.57 10.5% 8:46 NW	1.73 11.6% 8:23 N	2.88 19.3% 8:28 NE
1.93 13% 8:23 W		0.7 4.7% 8:24 E
0.96 6.4% 8:39 SW	4.1 27.5% 8:38 S	1.04 7% 8:47 SE

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