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Sun 9th Mar 2014 at 10:00am by Trotters

Run > Race
  • breezy
  • warm
  • Time
    2:31:06
  • Miles
    20.00
  • Min/mi
    7:33
  • Pacing
    91.4%
  • WAVA
    65.90
  • Cals
    2406
  • BPM
    138
  • %MHR
    80.6
  • B/mi
    1041
  • Asc(m)
    42
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 7:13(7:13/m) 131/161bpm 118cal
2) 1m - 7:11(7:11/m) 130/137bpm 121cal
3) 1m - 7:19(7:19/m) 137/142bpm 120cal
4) 1m - 6:59(6:59/m) 129/133bpm 119cal
5) 1m - 7:18(7:18/m) 136/142bpm 121cal
6) 1m - 7:24(7:24/m) 140/144bpm 121cal
7) 1m - 7:15(7:15/m) 138/143bpm 121cal
8) 1m - 7:02(7:02/m) 139/142bpm 119cal
9) 1m - 7:01(7:01/m) 136/140bpm 120cal
10) 1m - 7:19(7:19/m) 138/141bpm 121cal
11) 1m - 7:46(7:46/m) 141/144bpm 120cal
12) 1m - 7:12(7:12/m) 139/144bpm 121cal
13) 1m - 7:35(7:35/m) 139/143bpm 120cal
14) 1m - 8:01(8:01/m) 142/145bpm 121cal
15) 1m - 7:46(7:46/m) 141/144bpm 121cal
16) 1m - 7:52(7:52/m) 141/145bpm 121cal
17) 1m - 7:47(7:47/m) 140/144bpm 120cal
18) 1m - 8:10(8:10/m) 139/142bpm 120cal
19) 1m - 8:25(8:25/m) 140/143bpm 121cal
20) 1m - 8:30(8:30/m) 138/142bpm 120cal

Ashby 20 My aim was to run 7.15 to 7.30 for as long as i could but tryed to hard early on and struggled at the end . easy week for me i think well done to all WJ here today.
7:13 7:11 7:19 6:59 7:18 7:24 7:15 7:02 7:01 7:19 7:46 7:12 7:35 8:01 7:46 7:52 7:47 8:10 8:25 8:30
Hey Jude
Not surprising at that pace in the heat! Well done
dingdong*
Well done Trotters and agree with HJ, hard work in the sunshine today.
Curly K
Thanks as ever for support in the final miles Trotters. Great race, It was hotter than we're used to today, so hard work at most paces, especially at yours! You did super
EO
Well done trotters, great running today!
gingerwand
very humble of you what you said at the end trotters, easy week and have a think about where you may be going wrong and get back on track for the coming week's, well done
Rken
Ditto all the above, that was a hard speedy run in hotter than usual conditions and a somewhat lumpy course! Well done.
Marts
Mate, better to do it here than at MK.You only missed your PB by about half a minute despite a difficult run. 8 weeks to go too and sub 3:15 looks very achievable with a steady pace. Every race is a lesson for the next one however many we've done before.
piggysquealer
It still looks very speedy to me Trotters, think the heat caught a few of us out! Very well done, onwards and upwards! x
piggysquealer
PS: Thanks for your support today and for looking after me the next day! x

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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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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 7:14 7:14 7:14 132 83-161 955 4/19
2.00 14:24 7:10 7:10 130 124-137 932 9/15
3.00 21:39 7:15 7:15 137 125-142 993 21/12
4.00 28:36 6:57 6:57 129 123-133 896 0/23
5.00 35:56 7:20 7:20 137 127-142 1005 23/2
6.00 43:19 7:23 7:23 140 134-144 1034 17/0
7.00 50:35 7:15 7:15 138 134-143 1001 11/7
8.00 57:32 6:57 6:57 139 134-142 966 8/8
9.00 1:04:29 6:58 6:58 136 132-140 947 1/29
10.00 1:11:46 7:17 7:17 138 135-142 1004 10/8
11.00 1:19:29 7:43 7:43 141 135-144 1088 26/9
12.00 1:26:39 7:10 7:10 139 135-144 997 5/24
13.00 1:34:12 7:32 7:32 139 135-143 1048 5/13
14.00 1:42:11 7:59 7:59 142 137-145 1135 27/1
15.00 1:49:54 7:43 7:43 141 137-143 1088 10/4
16.00 1:57:43 7:49 7:49 141 139-145 1102 9/7
17.00 2:05:27 7:44 7:44 140 134-144 1082 9/21
18.00 2:13:37 8:10 8:10 139 135-141 1136 9/6
19.00 2:22:03 8:26 8:26 140 137-143 1181 12/6
19.95 2:30:16 8:13 8:39 138 134-142 1195 18/15

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    138 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    32 1.7% 7:46
    32 1.7% 7:27
    24 2.9% 7:40
    24 3.2% 7:17
    17 3.0% 9:00
    12 1.2% 7:16

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:27 50.44% More
    800m 3:19 6:40 56.94% More
    1km 4:10 6:43 59.02% More
    Mile 6:52 6:52 61.06% More
    5k 21:55 7:03 65.12% More
    5 miles 35:46 7:09 64.90% More
    10k 44:15 7:07 65.49% More
    10 miles 1:11:44 7:10 66.74% More
    Half 1:34:59 7:15 66.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:19 6:19 66.40
    5km 20:59 6:45 68.00
    5M 34:46 6:57 66.76
    10km 43:46 7:03 66.21
    10M 1:12:28 7:15 66.06
    Half 1:36:29 7:22 65.12
    20M 2:31:06 7:33 65.89
    Mara 3:21:10 7:41 66.00
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