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Sun 1st Apr 2012 at 10:00am by Trotters

Run > Long Run
  • breezy
  • warm
  • Time
    2:31:36
  • Miles
    20.06
  • Min/mi
    7:33
  • Pacing
    93.8%
  • WAVA
    63.69
  • Cals
    5218
  • BPM
    131
  • %MHR
    76.6
  • B/mi
    991
  • Asc(m)
    275
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

Split Summary

====

1) - 1m - 7:22(7:22/m) - 131bpm avge - 158bpm max - 255cal

2) - 1m - 7:31(7:31/m) - 131bpm avge - 138bpm max - 261cal

3) - 1m - 7:59(7:59/m) - 130bpm avge - 139bpm max - 262cal

4) - 1m - 7:18(7:18/m) - 123bpm avge - 131bpm max - 259cal

5) - 1m - 7:39(7:39/m) - 129bpm avge - 134bpm max - 262cal

6) - 1m - 7:46(7:46/m) - 128bpm avge - 135bpm max - 262cal

7) - 1m - 7:49(7:49/m) - 125bpm avge - 131bpm max - 261cal

8) - 1m - 7:31(7:31/m) - 129bpm avge - 138bpm max - 257cal

9) - 1m - 7:35(7:35/m) - 129bpm avge - 133bpm max - 261cal

10) - 1m - 7:13(7:13/m) - 128bpm avge - 133bpm max - 259cal

11) - 1m - 7:35(7:35/m) - 129bpm avge - 138bpm max - 261cal

12) - 1m - 7:36(7:36/m) - 129bpm avge - 133bpm max - 261cal

13) - 1m - 7:34(7:34/m) - 129bpm avge - 134bpm max - 261cal

14) - 1m - 7:44(7:44/m) - 132bpm avge - 136bpm max - 261cal

15) - 1m - 7:36(7:36/m) - 135bpm avge - 138bpm max - 261cal

16) - 1m - 7:38(7:38/m) - 134bpm avge - 139bpm max - 260cal

17) - 1m - 7:29(7:29/m) - 133bpm avge - 139bpm max - 260cal

18) - 1m - 7:46(7:46/m) - 134bpm avge - 141bpm max - 261cal

19) - 1m - 7:28(7:28/m) - 136bpm avge - 141bpm max - 259cal

20) - 1m - 7:04(7:04/m) - 143bpm avge - 149bpm max - 259cal

21) - 0.06m - 26(6:42/m) - 147bpm avge - 147bpm max - 15cal

Last long run done happy man finish later putting my feet up with a beer.

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 4.3%

Pace Zone: 6:40-6:59/mile: 9.7%

Pace Zone: 7:00-7:19/mile: 17.1%

Pace Zone: 7:20-7:39/mile: 23.3%

Pace Zone: 7:40-7:59/mile: 19%

Pace Zone: 8:00-8:19/mile: 13.6%

Pace Zone: 8:20-8:39/mile: 6.2%

Pace Zone: 8:40-8:59/mile: 2.9%

Pace Zone: 9:00-9:19/mile: 1.1%
7:22 7:31 7:59 7:18 7:39 7:46 7:49 7:31 7:35 7:13 7:35 7:36 7:34 7:44 7:36 7:38 7:29 7:46 7:28 7:04 26
Marts
Wow! Trotters POWER! So today you did 25.26miles in 3:15:50! Excellent. All hard work done now mate:)
Hey Jude
Brilliant Rodney - it is looking sooo good for London!
gingerwand
bloody good run on a hilly course. bit confused though at what part of oldmans plan did it say to run a 7 min last mile and avg 7.30ish. 3.20 is waiting on the Mall for you to pick up!
ButterflyLou (MrsMothy)
Well done Trotters and thanks for your support today.
WJKat
Superb run Trotters - you make it look so easy and thanks for staying to cheer us all in. London is yours for the taking.
Old Man
Chuffed to bits for you Trotters, simply brilliant, very well done. Easing back now, stick to the plan, double recovery days now, Monday and Tuesday then start to taper. Think you deserve a beer!!
kevlar
Well done! Trotters bodes well for VLM.
Jobe
Knew I should have made that bet! Storming run x
Jango
well done Rodders I'm so looking forward to seeing all that training pay off at the VLM ;0)

Map
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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 7:21 7:21 7:21 130 74-158 957 12/16
2.00 14:53 7:31 7:31 130 126-138 978 15/3
3.00 22:52 7:59 7:59 130 121-139 1038 34/1
4.00 30:09 7:18 7:18 123 116-131 897 1/33
5.00 37:48 7:39 7:39 129 122-133 986 11/8
6.00 45:34 7:46 7:46 129 125-134 1003 12/3
7.00 53:23 7:49 7:49 125 116-131 977 15/18
8.00 1:00:54 7:30 7:30 129 120-138 968 24/27
9.00 1:08:28 7:35 7:35 129 124-133 978 6/12
10.00 1:15:41 7:13 7:13 128 123-133 923 3/22
11.00 1:23:16 7:35 7:35 129 120-138 979 13/12
12.00 1:30:53 7:36 7:36 129 126-133 981 9/16
13.00 1:38:27 7:34 7:34 129 124-134 976 11/18
14.00 1:46:10 7:43 7:43 132 129-136 1020 19/2
15.00 1:53:46 7:36 7:36 135 130-138 1025 15/7
16.00 2:01:23 7:38 7:38 134 130-139 1022 8/12
17.00 2:08:52 7:29 7:29 133 129-139 995 9/23
18.00 2:16:38 7:46 7:46 134 128-141 1040 11/10
19.00 2:24:06 7:28 7:28 136 132-141 1016 13/15
20.00 2:31:10 7:04 7:04 144 140-149 1018 8/6
20.05 2:31:36 26 8:29 147 147-148 1248 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    42 2.7% 8:10
    37 1.6% 7:50
    15 2.0% 7:51
    15 1.2% 7:50
    14 1.7% 7:28
    14 1.1% 7:45

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:20 50.65% More
    800m 3:15 6:32 57.10% More
    1km 4:07 6:38 59.20% More
    Mile 7:02 7:02 59.55% More
    5k 22:48 7:20 61.61% More
    5 miles 37:14 7:27 61.37% More
    10k 46:30 7:29 61.30% More
    10 miles 1:15:11 7:31 62.16% More
    Half 1:38:32 7:31 63.07% More
    20 miles 2:31:06 7:33 63.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:19 6:19 66.36
    5km 21:00 6:46 66.88
    5M 34:46 6:57 65.73
    10km 43:46 7:03 65.13
    10M 1:12:29 7:15 64.49
    Half 1:36:30 7:22 63.87
    20M 2:31:07 7:33 63.70
    Mara 3:21:12 7:41 63.89
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