Sun 9th Mar 2014 at 10:00am by Trotters

Run > Race

breezy
warm

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Time
2:31:06
Miles
20.00
Min/mi
7:33
Pacing
91%
WAVA
65.90
Cals
2406
BPM
138
%MHR
80.6
B/mi
1041
Asc(m)
42
Hillscore
16
Surface
Road

Notes & Comments

9 comments

Split Summary
===
1) 1m - 7:13(7:13/m) 131/161bpm 118cal
2) 1m - 7:11(7:11/m) 130/137bpm 121cal
3) 1m - 7:19(7:19/m) 137/142bpm 120cal
4) 1m - 6:59(6:59/m) 129/133bpm 119cal
5) 1m - 7:18(7:18/m) 136/142bpm 121cal
6) 1m - 7:24(7:24/m) 140/144bpm 121cal
7) 1m - 7:15(7:15/m) 138/143bpm 121cal
8) 1m - 7:02(7:02/m) 139/142bpm 119cal
9) 1m - 7:01(7:01/m) 136/140bpm 120cal
10) 1m - 7:19(7:19/m) 138/141bpm 121cal
11) 1m - 7:46(7:46/m) 141/144bpm 120cal
12) 1m - 7:12(7:12/m) 139/144bpm 121cal
13) 1m - 7:35(7:35/m) 139/143bpm 120cal
14) 1m - 8:01(8:01/m) 142/145bpm 121cal
15) 1m - 7:46(7:46/m) 141/144bpm 121cal
16) 1m - 7:52(7:52/m) 141/145bpm 121cal
17) 1m - 7:47(7:47/m) 140/144bpm 120cal
18) 1m - 8:10(8:10/m) 139/142bpm 120cal
19) 1m - 8:25(8:25/m) 140/143bpm 121cal
20) 1m - 8:30(8:30/m) 138/142bpm 120cal

Ashby 20 My aim was to run 7.15 to 7.30 for as long as i could but tryed to hard early on and struggled at the end . easy week for me i think well done to all WJ here today.

7:13 7:11 7:19 6:59 7:18 7:24 7:15 7:02 7:01 7:19 7:46 7:12 7:35 8:01 7:46 7:52 7:47 8:10 8:25 8:30

	Hey Jude Not surprising at that pace in the heat! Well done
	dingdong* Well done Trotters and agree with HJ, hard work in the sunshine today.
	Curly K Thanks as ever for support in the final miles Trotters. Great race, It was hotter than we're used to today, so hard work at most paces, especially at yours! You did super
	EO Well done trotters, great running today!
	gingerwand very humble of you what you said at the end trotters, easy week and have a think about where you may be going wrong and get back on track for the coming week's, well done
	Rken Ditto all the above, that was a hard speedy run in hotter than usual conditions and a somewhat lumpy course! Well done.
	Marts Mate, better to do it here than at MK.You only missed your PB by about half a minute despite a difficult run. 8 weeks to go too and sub 3:15 looks very achievable with a steady pace. Every race is a lesson for the next one however many we've done before.
	piggysquealer It still looks very speedy to me Trotters, think the heat caught a few of us out! Very well done, onwards and upwards! x
	piggysquealer PS: Thanks for your support today and for looking after me the next day! x

Pin Map

0mi in 0

Pace

25%

60%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	7:14	7:14	7:14	132 83-161	955	4/19
2.00	14:24	7:10	7:10	130 124-137	932	9/15
3.00	21:39	7:15	7:15	137 125-142	993	21/12
4.00	28:36	6:57	6:57	129 123-133	896	0/23
5.00	35:56	7:20	7:20	137 127-142	1005	23/2
6.00	43:19	7:23	7:23	140 134-144	1034	17/0
7.00	50:35	7:15	7:15	138 134-143	1001	11/7
8.00	57:32	6:57	6:57	139 134-142	966	8/8
9.00	1:04:29	6:58	6:58	136 132-140	947	1/29
10.00	1:11:46	7:17	7:17	138 135-142	1004	10/8
11.00	1:19:29	7:43	7:43	141 135-144	1088	26/9
12.00	1:26:39	7:10	7:10	139 135-144	997	5/24
13.00	1:34:12	7:32	7:32	139 135-143	1048	5/13
14.00	1:42:11	7:59	7:59	142 137-145	1135	27/1
15.00	1:49:54	7:43	7:43	141 137-143	1088	10/4
16.00	1:57:43	7:49	7:49	141 139-145	1102	9/7
17.00	2:05:27	7:44	7:44	140 134-144	1082	9/21
18.00	2:13:37	8:10	8:10	139 135-141	1136	9/6
19.00	2:22:03	8:26	8:26	140 137-143	1181	12/6
19.95	2:30:16	8:13	8:39	138 134-142	1195	18/15

Heart

138/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 48m, Flat prediction 2:29:24

Elevation Graph

Biggest Climbs (m)	Min/mi
32 1.7%	7:46
32 1.7%	7:27
24 2.9%	7:40
24 3.2%	7:17
17 3.0%	9:00
12 1.2%	7:16
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:27	50.44%	More
800m	3:19	6:40	56.94%	More
1km	4:10	6:43	59.02%	More
Mile	6:52	6:52	61.06%	More
5k	21:55	7:03	65.12%	More
5 miles	35:46	7:09	64.90%	More
10k	44:15	7:07	65.49%	More
10 miles	1:11:44	7:10	66.74%	More
Half	1:34:59	7:15	66.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:19	6:19	66.40
5km	20:59	6:45	68.00
5M	34:46	6:57	66.76
10km	43:46	7:03	66.21
10M	1:12:28	7:15	66.06
Half	1:36:29	7:22	65.12
20M	2:31:06	7:33	65.89
Mara	3:21:10	7:41	66.00

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