Sun 23rd Feb 2014 at 10:00am by Dick!
Run > General
-
Time
3:13:58
-
Miles
20.03
-
Min/mi
9:41
-
Pacing
82%
-
WAVA
52.75
-
Cals
2341
-
Asc(m)
42
-
Hillscore
9
-
Surface
Road
Notes & Comments
7 comments
Split Summary
===
1) 1m - 9:01(9:01/m) 117cal 2.98/3.6/hr
2) 1m - 9:11(9:11/m) 118cal 2.92/3.71/hr
3) 1m - 9:14(9:14/m) 118cal 2.91/3.41/hr
4) 1m - 9:03(9:03/m) 118cal 2.96/3.45/hr
5) 1m - 9:13(9:13/m) 119cal 2.91/3.2/hr
6) 1m - 9:30(9:30/m) 118cal 2.83/3.4/hr
7) 1m - 8:49(8:49/m) 119cal 3.05/3.7/hr
8) 1m - 9:20(9:20/m) 119cal 2.88/3.12/hr
9) 1m - 9:08(9:08/m) 118cal 2.94/3.22/hr
10) 1m - 8:52(8:52/m) 117cal 3.03/3.24/hr
11) 1m - 10:18(10:18/m) 117cal 2.6/3.34/hr
12) 1m - 9:10(9:10/m) 118cal 2.93/3.34/hr
13) 1m - 9:24(9:24/m) 120cal 2.85/3.37/hr
14) 1m - 9:40(9:40/m) 120cal 2.77/3.51/hr
15) 1m - 9:56(9:56/m) 119cal 2.7/3.4/hr
16) 1m - 9:28(9:28/m) 119cal 2.83/3.29/hr
17) 1m - 9:53(9:53/m) 120cal 2.71/3.23/hr
18) 1m - 10:11(10:11/m) 117cal 2.63/3.02/hr
19) 1m - 14:00(14:00/m) 96cal 1.92/3.12/hr
20) 1m - 10:24(10:24/m) 111cal 2.58/3.34/hr
21) 0.03m - 14(7:59/m) 3cal 3.36/3.57/hr
9:01 9:11 9:14 9:03 9:13 9:30 8:49 9:20 9:08 8:52 10:18 9:10 9:24 9:40 9:56 9:28 9:53 10:11 14:00 10:24 14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
8:59 |
8:59 |
8:59 |
9/3 |
2.00 |
18:10 |
9:11 |
9:11 |
18/0 |
3.00 |
27:24 |
9:14 |
9:14 |
12/14 |
4.00 |
36:27 |
9:03 |
9:03 |
10/13 |
5.00 |
45:40 |
9:14 |
9:14 |
13/3 |
6.00 |
55:10 |
9:29 |
9:29 |
8/3 |
7.00 |
1:03:58 |
8:49 |
8:49 |
0/26 |
8.00 |
1:13:17 |
9:19 |
9:19 |
19/8 |
9.00 |
1:22:25 |
9:08 |
9:08 |
10/1 |
10.00 |
1:31:17 |
8:52 |
8:52 |
5/9 |
11.00 |
1:41:35 |
10:18 |
10:18 |
2/11 |
12.00 |
1:50:44 |
9:10 |
9:10 |
8/7 |
13.00 |
2:00:08 |
9:24 |
9:24 |
13/17 |
14.00 |
2:09:49 |
9:40 |
9:40 |
15/6 |
15.00 |
2:19:46 |
9:57 |
9:57 |
10/14 |
16.00 |
2:29:14 |
9:28 |
9:28 |
3/12 |
17.00 |
2:39:07 |
9:53 |
9:53 |
6/11 |
18.00 |
2:49:18 |
10:11 |
10:11 |
2/16 |
19.00 |
3:03:20 |
14:01 |
14:01 |
22/0 |
20.00 |
3:13:42 |
10:22 |
10:22 |
3/18 |
20.03 |
3:13:57 |
15 |
8:24 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
23 2.8% |
13:31
|
22 2.0% |
9:56
|
17 2.2% |
9:11
|
17 1.5% |
9:25
|
10 1.2% |
9:04
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
38.98% |
More |
800m |
4:20 |
8:44 |
44.66% |
More |
1km |
5:26 |
8:45 |
46.44% |
More |
Mile |
8:45 |
8:45 |
49.03% |
More |
5k |
28:04 |
9:02 |
52.05% |
More |
5 miles |
45:20 |
9:04 |
52.47% |
More |
10k |
56:35 |
9:06 |
52.51% |
More |
10 miles |
1:31:08 |
9:07 |
53.88% |
More |
Half |
2:01:05 |
9:15 |
53.66% |
More |
20 miles |
3:13:39 |
9:41 |
52.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:05 |
8:05 |
53.11 |
5km |
26:54 |
8:39 |
54.31 |
5M |
44:33 |
8:55 |
53.40 |
10km |
56:05 |
9:02 |
52.97 |
10M |
1:32:53 |
9:17 |
52.87 |
Half |
2:03:40 |
9:26 |
52.14 |
20M |
3:13:40 |
9:41 |
52.76 |
Mara |
4:17:50 |
9:50 |
52.84 |
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blew up in mile 19 as you can see . N
needed Lorraine to nag and encourage me home which went way beyond her pacing duties
exactly the same time ( 3.13) as last year !!! well at least I'm not getting any worse
Well done x
thank u . planning another long one on Fri but will pace it better this time . Good luck in your Duathlon Matey
How is your back now Dick? x
seems ok thanks x