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Sun 18th Mar 2012 at 10:00am by Marts

Run > Race

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Time
2:13:59
Miles
20.04
Min/mi
6:41
Pacing
96%
WAVA
67.65
Cals
2359
Asc(m)
428
Surface
Road

Notes & Comments

Pleased with this. out in a headwind 67:59 for 1st 10M and 66:00 for 2nd 10M. Decided at 17M that sub 2:14 was on the cards (plan was sub 2:15 so hammered it to squeeze under. can run a sub 3 now if I don't get injured:)

39th of 403

Well done to everyone that raced ashby today

Split Summary

====

1) - 1m - 6:46(6:46/m) - 116cal

2) - 1m - 6:53(6:53/m) - 118cal

3) - 1m - 6:49(6:49/m) - 118cal

4) - 1m - 6:49(6:49/m) - 117cal

5) - 1m - 6:50(6:50/m) - 119cal

6) - 1m - 6:51(6:51/m) - 118cal

7) - 1m - 6:56(6:56/m) - 117cal

8) - 1m - 6:45(6:45/m) - 117cal

9) - 1m - 6:46(6:46/m) - 118cal

10) - 1m - 6:36(6:36/m) - 118cal

11) - 1m - 6:37(6:37/m) - 118cal

12) - 1m - 6:39(6:39/m) - 118cal

13) - 1m - 6:39(6:39/m) - 118cal

14) - 1m - 6:41(6:41/m) - 118cal

15) - 1m - 6:39(6:39/m) - 119cal

16) - 1m - 6:36(6:36/m) - 118cal

17) - 1m - 6:33(6:33/m) - 117cal

18) - 1m - 6:35(6:35/m) - 118cal

19) - 1m - 6:31(6:31/m) - 118cal

20) - 1m - 6:15(6:15/m) - 117cal

21) - 0.04m - 15(5:53/m) - 4cal

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 4.3%

Pace Zone: 6:00-6:19/mile: 11.2%

Pace Zone: 6:20-6:39/mile: 28.5%

Pace Zone: 6:40-6:59/mile: 31.7%

Pace Zone: 7:00-7:19/mile: 15.5%

Pace Zone: 7:20-7:39/mile: 4.3%

Pace Zone: 7:40-7:59/mile: 1.6%

6:46 6:53 6:49 6:49 6:50 6:51 6:56 6:45 6:46 6:36 6:37 6:39 6:39 6:41 6:39 6:36 6:33 6:35 6:31 6:15 15

	dingdong* Well done Marts, great running with a speedy finish.
	shop girl jules well done Marts. looking forward to seeing you all at VLM.....
	MrsC Another great performance, the run that is Lol
	Trotters Fantastic mate You are flying well done.

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.
1.00	6:45	6:45	6:45	0/0
2.00	13:38	6:53	6:53	0/0
3.00	20:27	6:49	6:49	0/0
4.00	27:16	6:49	6:49	0/0
5.00	34:06	6:50	6:50	0/0
6.00	40:57	6:51	6:51	0/0
7.00	47:52	6:56	6:56	0/0
8.00	54:38	6:46	6:46	0/0
9.00	1:01:24	6:46	6:46	0/0
10.00	1:08:00	6:36	6:36	0/0
11.00	1:14:37	6:37	6:37	0/0
12.00	1:21:16	6:39	6:39	0/0
13.00	1:27:55	6:39	6:39	0/0
14.00	1:34:36	6:41	6:41	0/0
15.00	1:41:14	6:39	6:39	0/0
16.00	1:47:51	6:36	6:36	0/0
17.00	1:54:23	6:33	6:33	0/0
18.00	2:00:58	6:35	6:35	0/0
19.00	2:07:29	6:31	6:31	0/0
20.00	2:13:44	6:15	6:15	0/0
20.04	2:13:59	15	6:20	0/0

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:56	50.98%	More
800m	3:04	6:11	56.10%	More
1km	3:51	6:11	59.07%	More
Mile	6:14	6:14	63.18%	More
5k	20:01	6:27	66.12%	More
5 miles	32:29	6:30	66.34%	More
10k	40:31	6:31	66.34%	More
10 miles	1:05:43	6:34	66.93%	More
Half	1:26:31	6:36	67.52%	More
20 miles	2:13:43	6:41	67.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:36	5:36	70.35
5km	18:36	5:59	71.15
5M	30:47	6:09	69.98
10km	38:46	6:14	69.33
10M	1:04:10	6:25	68.55
Half	1:25:24	6:31	67.85
20M	2:13:42	6:41	67.65
Mara	2:57:58	6:48	67.85

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