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Sun 27th Feb 2011 at 9:00am by Helegant

Run > Long Run

rain
cold

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Time
4:00:01
Miles
16.90
Min/mi
14:12
Pacing
83.8%
WAVA
41.83
Cals
1909
Asc(m)
1852
Surface
Road

Notes & Comments

Not really a race, but the GVH Training run - a very well organised event.
Included Berko half course in reverse.
Felt a bit tired today. Tried a gel and felt nauseous.

Split Summary

====

1) - 1m - 13:31(13:31/m) - 110cal

2) - 1m - 13:16(13:16/m) - 106cal

3) - 1m - 13:11(13:11/m) - 112cal

4) - 1m - 15:09(15:09/m) - 104cal

5) - 1m - 12:24(12:24/m) - 130cal

6) - 1m - 12:24(12:24/m) - 133cal

7) - 1m - 13:22(13:22/m) - 126cal

8) - 1m - 13:50(13:50/m) - 119cal

9) - 1m - 14:29(14:29/m) - 115cal

10) - 1m - 12:56(12:56/m) - 123cal

11) - 1m - 13:50(13:50/m) - 114cal

12) - 1m - 13:53(13:53/m) - 111cal

13) - 1m - 17:14(17:14/m) - 104cal

14) - 1m - 15:33(15:33/m) - 104cal

15) - 1m - 14:38(14:38/m) - 106cal

16) - 1m - 16:18(16:18/m) - 98cal

17) - 0.9m - 14:02(15:38/m) - 94cal

Pace Zone Summary

====

Pace Zone: 10:20-10:39/mile: 1.7%

Pace Zone: 10:40-10:59/mile: 1.9%

Pace Zone: 11:00-11:19/mile: 2.9%

Pace Zone: 11:20-11:39/mile: 4.0%

Pace Zone: 11:40-11:59/mile: 5.3%

Pace Zone: 12:00-12:19/mile: 6.5%

Pace Zone: 12:20-12:39/mile: 6.5%

Pace Zone: 12:40-12:59/mile: 6.4%

Pace Zone: 13:00-13:19/mile: 5.9%

Pace Zone: 13:20-13:39/mile: 4.7%

Pace Zone: 13:40-13:59/mile: 3.8%

Pace Zone: 14:00-14:19/mile: 3.2%

Pace Zone: 14:20-14:39/mile: 3.0%

Pace Zone: 14:40-14:59/mile: 3.0%

Pace Zone: 15:00-15:19/mile: 2.4%

13:31 13:16 13:11 15:09 12:24 12:24 13:22 13:50 14:29 12:56 13:50 13:53 17:14 15:33 14:38 16:18 14:02

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	6:59	6:59	13:57	0/0
1.00	13:31	6:32	13:05	0/0
1.50	20:06	6:35	13:10	0/0
2.00	26:47	6:41	13:21	0/0
2.50	33:26	6:40	13:19	0/0
3.00	39:58	6:32	13:03	0/0
3.50	46:40	6:42	13:24	0/0
4.00	55:07	8:27	16:54	0/0
4.50	1:01:19	6:12	12:25	0/0
5.00	1:07:31	6:12	12:25	0/0
5.50	1:13:38	6:07	12:13	0/0
6.00	1:19:55	6:17	12:34	0/0
6.50	1:26:11	6:16	12:33	0/0
7.00	1:33:16	7:05	14:10	0/0
7.50	1:40:59	7:43	15:26	0/0
8.00	1:47:07	6:08	12:16	0/0
8.50	1:54:42	7:35	15:11	0/0
9.00	2:01:36	6:53	13:47	0/0
9.50	2:07:42	6:06	12:12	0/0
10.00	2:14:32	6:50	13:41	0/0
10.50	2:21:08	6:36	13:12	0/0
11.00	2:28:22	7:14	14:29	0/0
11.50	2:34:47	6:25	12:49	0/0
12.00	2:42:15	7:28	14:56	0/0
12.50	2:50:48	8:33	17:06	0/0
13.00	2:59:28	8:40	17:21	0/0
13.50	3:07:20	7:51	15:43	0/0
14.00	3:15:02	7:42	15:25	0/0
14.50	3:22:16	7:15	14:29	0/0
15.00	3:29:40	7:24	14:48	0/0
15.50	3:38:10	8:30	16:59	0/0
16.00	3:45:58	7:49	15:37	0/0
16.50	3:54:17	8:18	16:37	0/0
16.90	4:00:01	5:44	14:26	0/0

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:48	11:17	35.92%	More
800m	5:58	12:00	37.39%	More
1km	7:28	12:00	38.91%	More
Mile	12:17	12:17	40.15%	More
5k	39:42	12:47	43.41%	More
5 miles	1:06:00	13:12	42.67%	More
10k	1:21:49	13:10	43.11%	More
10 miles	2:13:54	13:23	43.46%	More
Half	3:01:08	13:50	42.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:11	11:11	44.11
5km	38:14	12:18	45.08
5M	1:04:04	12:49	43.95
10km	1:21:06	13:03	43.49
10M	2:15:52	13:35	42.83
Half	3:02:05	13:54	41.77
20M	4:48:07	14:24	41.60
Mara	6:26:09	14:44	41.16

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