Sat 18th Jan 2014 at 2:00pm by justcol
Run > Race
-
Time
36:49
-
Miles
5.53
-
Min/mi
6:39
-
Pacing
89%
-
WAVA
66.13
-
Cals
668
-
Asc(m)
125
-
Hillscore
9
-
Surface
Grass
Notes & Comments
East League (Broxburn)
From pre race recce the course looked quite unassuming, even fast! How wrong I was!
Absolutely brutal today, had no spring in my step, feet just felt glued to the ground. The 2 long drags at the bottom off the course were especially tough. Glad I ran and finished though!
Split Summary
===
1) 1m - 6:13(6:13/m) 119cal
2) 1m - 6:38(6:38/m) 122cal
3) 1m - 6:26(6:26/m) 120cal
4) 1m - 7:14(7:14/m) 123cal
5) 1m - 6:31(6:31/m) 121cal
6) 0.54m - 3:48(7:06/m) 63cal
Speed Summary
===
Fastest 400m in 1:25
Fastest 800m in 2:56
Fastest 1km in 3:43
Fastest 1200m in 4:30
Fastest mile in 6:04
Pace Zone Summary
===
4:40-4:59/mile: 2.3%
5:00-5:19/mile: 2.3%
5:20-5:39/mile: 6.1%
5:40-5:59/mile: 6.7%
6:00-6:19/mile: 15.1%
6:20-6:39/mile: 18.1%
6:40-6:59/mile: 15.3%
7:00-7:19/mile: 9.4%
7:20-7:39/mile: 8%
7:40-7:59/mile: 4.4%
8:00-8:19/mile: 4.4%
8:20-8:39/mile: 2.3%
8:40-8:59/mile: 2.3%
6:13 6:38 6:26 7:14 6:31 3:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:40 |
1:40 |
6:38 |
9/2 |
0.50 |
3:08 |
1:29 |
5:54 |
0/10 |
0.75 |
4:38 |
1:29 |
5:58 |
0/5 |
1.00 |
6:14 |
1:37 |
6:26 |
6/4 |
1.25 |
7:45 |
1:31 |
6:02 |
3/12 |
1.50 |
9:32 |
1:48 |
7:10 |
15/1 |
1.75 |
11:16 |
1:44 |
6:54 |
3/6 |
2.00 |
12:54 |
1:39 |
6:35 |
11/0 |
2.25 |
14:33 |
1:39 |
6:35 |
1/7 |
2.50 |
16:07 |
1:34 |
6:15 |
0/11 |
2.75 |
17:45 |
1:38 |
6:33 |
2/5 |
3.00 |
19:16 |
1:30 |
6:01 |
5/8 |
3.25 |
21:06 |
1:50 |
7:21 |
12/0 |
3.50 |
23:00 |
1:54 |
7:36 |
3/6 |
3.75 |
24:44 |
1:44 |
6:55 |
9/0 |
4.00 |
26:29 |
1:45 |
7:00 |
6/4 |
4.25 |
28:04 |
1:35 |
6:21 |
0/9 |
4.50 |
29:42 |
1:38 |
6:34 |
0/7 |
4.75 |
31:24 |
1:42 |
6:46 |
8/1 |
5.00 |
33:01 |
1:37 |
6:30 |
7/9 |
5.25 |
35:03 |
2:02 |
8:06 |
10/3 |
5.50 |
36:37 |
1:34 |
6:17 |
6/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:43 |
54.20% |
More |
800m |
2:56 |
5:53 |
60.54% |
More |
1km |
3:43 |
5:59 |
62.29% |
More |
Mile |
6:04 |
6:04 |
65.55% |
More |
5k |
19:59 |
6:26 |
67.74% |
More |
5 miles |
33:01 |
6:36 |
66.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:01 |
6:01 |
66.17 |
5km |
19:59 |
6:26 |
67.72 |
5M |
33:05 |
6:37 |
66.40 |
10km |
41:40 |
6:42 |
65.75 |
10M |
1:08:59 |
6:54 |
65.56 |
Half |
1:31:51 |
7:01 |
64.60 |
20M |
2:23:50 |
7:12 |
65.37 |
Mara |
3:11:30 |
7:19 |
65.47 |
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