Sun 2nd Mar 2014 at 10:00am by Goofee
Run > Race
- Good
- breezy
-
Time
1:43:13
-
Miles
13.17
-
Min/mi
7:50
-
Pacing
87%
-
WAVA
63.33
-
Cals
1892
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
Reading half, felt a bit ill, knocked 15 seconds off my PB but know I could have been a lot faster without the head-cold and stomach problems, checked my watch for the first time at the bottom of the hill up to the stadium and realised I could PB if I pushed it and so did. All felt a bit unsatisfactory. 5k splits 25:00, 47:40 (22:40), 1:13:30 (25:50), 1:38:12 (24:42) - the first 10k was only 15 secs outside my actual 10k PB and the second 5k was the fastest I've done since Nov12, so why I'm not happy I don't know!!
===
1) 1m - 7:44(7:44/m) 143cal
2) 1m - 7:54(7:54/m) 144cal
3) 1m - 8:00(8:00/m) 143cal
4) 1m - 7:38(7:38/m) 144cal
5) 1m - 7:15(7:15/m) 144cal
6) 1m - 7:24(7:24/m) 143cal
7) 1m - 8:14(8:14/m) 145cal
8) 1m - 8:12(8:12/m) 144cal
9) 1m - 8:07(8:07/m) 144cal
10) 1m - 7:53(7:53/m) 144cal
11) 1m - 8:01(8:01/m) 143cal
12) 1m - 7:59(7:59/m) 144cal
13) 1m - 7:46(7:46/m) 144cal
14) 0.17m - 1:05(6:32/m) 23cal
7:44 7:54 8:00 7:38 7:15 7:24 8:14 8:12 8:07 7:53 8:01 7:59 7:46 1:05
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:04 |
4:04 |
8:08 |
3/2 |
1.00 |
7:56 |
3:52 |
7:45 |
8/0 |
1.50 |
11:51 |
3:55 |
7:50 |
3/2 |
2.00 |
15:52 |
4:01 |
8:02 |
9/2 |
2.50 |
20:12 |
4:20 |
8:41 |
22/0 |
3.00 |
24:02 |
3:50 |
7:40 |
5/2 |
3.50 |
27:42 |
3:40 |
7:20 |
1/8 |
4.00 |
31:43 |
4:01 |
8:02 |
2/8 |
4.50 |
35:28 |
3:45 |
7:30 |
4/0 |
5.00 |
39:10 |
3:41 |
7:23 |
0/21 |
5.50 |
43:10 |
4:00 |
8:00 |
1/6 |
6.00 |
47:46 |
4:36 |
9:12 |
6/6 |
6.50 |
52:04 |
4:18 |
8:35 |
5/4 |
7.00 |
56:03 |
3:59 |
7:59 |
11/6 |
7.50 |
1:00:26 |
4:23 |
8:46 |
6/3 |
8.00 |
1:04:31 |
4:05 |
8:11 |
4/2 |
8.50 |
1:08:39 |
4:07 |
8:15 |
1/4 |
9.00 |
1:12:47 |
4:09 |
8:17 |
5/3 |
9.50 |
1:16:54 |
4:07 |
8:14 |
0/10 |
10.00 |
1:20:57 |
4:02 |
8:04 |
0/10 |
10.50 |
1:25:03 |
4:07 |
8:13 |
1/5 |
11.00 |
1:28:59 |
3:55 |
7:51 |
6/1 |
11.50 |
1:33:01 |
4:02 |
8:04 |
2/4 |
12.00 |
1:37:28 |
4:27 |
8:55 |
1/2 |
12.50 |
1:41:22 |
3:53 |
7:47 |
7/2 |
12.70 |
1:42:43 |
1:21 |
6:40 |
7/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:36 |
50.31% |
More |
800m |
3:35 |
7:13 |
54.03% |
More |
1km |
4:33 |
7:20 |
55.50% |
More |
Mile |
7:26 |
7:26 |
57.80% |
More |
5k |
23:47 |
7:39 |
61.43% |
More |
5 miles |
39:00 |
7:48 |
61.00% |
More |
10k |
49:33 |
7:58 |
59.96% |
More |
10 miles |
1:20:51 |
8:05 |
60.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
63.91 |
5km |
22:20 |
7:11 |
65.41 |
5M |
36:58 |
7:24 |
64.36 |
10km |
46:33 |
7:29 |
63.82 |
10M |
1:17:05 |
7:43 |
63.71 |
Half |
1:42:38 |
7:50 |
62.83 |
20M |
2:40:43 |
8:02 |
63.58 |
Mara |
3:33:59 |
8:10 |
63.67 |
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