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Sun 7th Feb 2010 at 10:00am by LWG

Run > General

Good
drizzle
cold

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Time
2:06:10
Miles
13.13
Min/mi
9:37
Pacing
89%
WAVA
51.28
Cals
1306
Asc(m)
903
Surface
Road

Notes & Comments

Proper training run to test pacing. Took it steady as intended (too steady given I don't feel like I've even had a run). 1st in slow build up to Marathon!!! Really enjoyed the hills and countryside.

1) - 13.13m - 2:06:10(9:37/m) - 1306cal

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.5%

Pace Zone: 7:40-7:59/mile: 3.7%

Pace Zone: 8:00-8:19/mile: 5.2%

Pace Zone: 8:20-8:39/mile: 6.5%

Pace Zone: 8:40-8:59/mile: 10.7%

Pace Zone: 9:00-9:19/mile: 12.7%

Pace Zone: 9:20-9:39/mile: 13.6%

Pace Zone: 9:40-9:59/mile: 9%

Pace Zone: 10:00-10:19/mile: 8%

Pace Zone: 10:20-10:39/mile: 6.2%

Pace Zone: 10:40-10:59/mile: 3.3%

Pace Zone: 11:00-11:19/mile: 3%

Pace Zone: 11:20-11:39/mile: 2.7%

Pace Zone: 11:40-11:59/mile: 1.9%

Pace Zone: 12:20-12:39/mile: 1.2%

Pace Zone: 12:40-12:59/mile: 1.2%

Pace Zone: 13:00-13:19/mile: 1.3%

2:06:10

bigjim
This is good and it should feel easy. Your longest run of the week is a Long Slow Distance (LSD) run. The idea is to get time in your legs. You really want to build up to 3 1/2 hours. It doent matter about how far you have gone or have fast.

Map

0mi in 0

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:46	4:46	9:33	0/0
1.00	9:40	4:54	9:48	0/0
1.50	14:37	4:57	9:53	0/0
2.00	19:19	4:42	9:24	0/0
2.50	24:06	4:47	9:35	0/0
3.00	28:56	4:50	9:39	0/0
3.50	34:14	5:18	10:37	0/0
4.00	39:05	4:51	9:42	0/0
4.50	44:02	4:56	9:52	0/0
5.00	49:00	4:59	9:58	0/0
5.50	54:30	5:30	10:59	0/0
6.00	59:32	5:02	10:04	0/0
6.50	1:04:41	5:09	10:18	0/0
7.00	1:09:27	4:46	9:33	0/0
7.50	1:13:52	4:24	8:49	0/0
8.00	1:18:23	4:32	9:03	0/0
8.50	1:23:43	5:19	10:39	0/0
9.00	1:28:07	4:24	8:47	0/0
9.50	1:32:48	4:42	9:24	0/0
10.00	1:37:39	4:51	9:41	0/0
10.50	1:42:03	4:24	8:48	0/0
11.00	1:46:33	4:30	9:00	0/0
11.50	1:51:00	4:27	8:55	0/0
12.00	1:55:50	4:50	9:41	0/0
12.50	2:00:40	4:49	9:39	0/0
13.00	2:05:04	4:25	8:49	0/0
13.13	2:06:11	1:07	8:23	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	8:14	8:14	51.22
5km	27:23	8:49	53.81
5M	45:20	9:04	52.69
10km	57:05	9:11	52.25
10M	1:34:32	9:27	51.93
Half	2:05:52	9:36	50.93
20M	3:17:06	9:51	51.24
Mara	4:22:25	10:01	51.05

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