Sun 17th Feb 2013 at 10:00am by M4RK J
Run > Long Run
- Not good
-
Time
3:09:50
-
Miles
20.06
-
Min/mi
9:28
-
Pacing
41.6%
-
WAVA
51.31
-
Cals
2666
-
Asc(m)
1047
-
Surface
Road
Notes & Comments
Had felt poorly on the fri & Sat, hadn't eaten much, so ran with Olivia for 1st 10 miles and then continues with slow easy pace for 2nd 10 miles
Also wary of my ankle / heel injury had since Tues. Had been hurting all week and felt the run was a risk
Split Summary
====
1) - 1m - 8:58(8:59/m) - 134cal
2) - 1m - 9:50(9:50/m) - 133cal
3) - 1m - 9:39(9:39/m) - 133cal
4) - 1m - 9:25(9:25/m) - 133cal
5) - 1m - 9:26(9:26/m) - 132cal
6) - 1m - 9:56(9:56/m) - 133cal
7) - 1m - 9:47(9:47/m) - 133cal
8) - 1m - 9:33(9:33/m) - 133cal
9) - 1m - 9:22(9:22/m) - 133cal
10) - 1m - 8:57(8:57/m) - 132cal
11) - 1m - 9:10(9:10/m) - 133cal
12) - 1m - 9:15(9:15/m) - 133cal
13) - 1m - 9:02(9:02/m) - 132cal
14) - 1m - 9:26(9:26/m) - 133cal
15) - 1m - 9:39(9:39/m) - 134cal
16) - 1m - 9:45(9:45/m) - 133cal
17) - 1m - 9:38(9:38/m) - 133cal
18) - 1m - 9:23(9:23/m) - 133cal
19) - 1m - 9:50(9:50/m) - 134cal
20) - 1m - 9:23(9:23/m) - 132cal
21) - 0.06m - 27(7:15/m) - 7cal
Pace Zone Summary
====
Pace Zone: 7:20-7:39/mile: 1.4%
Pace Zone: 7:40-7:59/mile: 2.9%
Pace Zone: 8:00-8:19/mile: 4.4%
Pace Zone: 8:20-8:39/mile: 7.3%
Pace Zone: 8:40-8:59/mile: 10.6%
Pace Zone: 9:00-9:19/mile: 12.6%
Pace Zone: 9:20-9:39/mile: 15.4%
Pace Zone: 9:40-9:59/mile: 14.4%
Pace Zone: 10:00-10:19/mile: 9.6%
Pace Zone: 10:20-10:39/mile: 7%
Pace Zone: 10:40-10:59/mile: 4.6%
Pace Zone: 11:00-11:19/mile: 2.8%
Pace Zone: 11:20-11:39/mile: 1.3%
8:58 9:50 9:39 9:25 9:26 9:56 9:47 9:33 9:22 8:57 9:10 9:15 9:02 9:26 9:39 9:45 9:38 9:23 9:50 9:23 27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
0 |
0 |
0 |
0/0 |
2.00 |
0 |
0 |
0 |
0/0 |
3.00 |
0 |
0 |
0 |
0/0 |
4.00 |
0 |
0 |
0 |
0/0 |
5.00 |
0 |
0 |
0 |
0/0 |
6.00 |
9:36 |
9:36 |
9:36 |
0/0 |
7.00 |
19:23 |
9:47 |
9:47 |
0/0 |
8.00 |
28:56 |
9:33 |
9:33 |
0/0 |
9.00 |
38:18 |
9:22 |
9:22 |
0/0 |
10.00 |
47:15 |
8:57 |
8:57 |
0/0 |
11.00 |
56:26 |
9:11 |
9:11 |
0/0 |
12.00 |
1:05:41 |
9:15 |
9:15 |
0/0 |
13.00 |
1:14:44 |
9:03 |
9:03 |
0/0 |
14.00 |
1:24:09 |
9:26 |
9:26 |
0/0 |
15.00 |
1:33:49 |
9:40 |
9:40 |
0/0 |
16.00 |
1:43:34 |
9:45 |
9:45 |
0/0 |
17.00 |
1:53:12 |
9:38 |
9:38 |
0/0 |
18.00 |
2:02:34 |
9:22 |
9:22 |
0/0 |
19.00 |
2:12:24 |
9:51 |
9:51 |
0/0 |
20.00 |
2:21:46 |
9:22 |
9:22 |
0/0 |
20.06 |
2:22:13 |
27 |
7:49 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
37.97% |
More |
800m |
4:23 |
8:49 |
41.98% |
More |
1km |
5:30 |
8:51 |
43.66% |
More |
Mile |
8:56 |
8:56 |
45.91% |
More |
5k |
28:15 |
9:06 |
49.35% |
More |
5 miles |
45:35 |
9:07 |
49.72% |
More |
10k |
57:09 |
9:12 |
49.49% |
More |
10 miles |
1:33:34 |
9:21 |
49.90% |
More |
Half |
2:03:12 |
9:24 |
50.12% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
51.90 |
5km |
26:17 |
8:28 |
53.05 |
5M |
43:32 |
8:42 |
52.06 |
10km |
54:49 |
8:49 |
51.59 |
10M |
1:30:46 |
9:05 |
51.45 |
Half |
2:00:50 |
9:13 |
50.71 |
20M |
3:09:14 |
9:28 |
51.31 |
Mara |
4:11:57 |
9:37 |
51.39 |
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