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Sun 28th Sep 2014 at 6:00am by MKS
Run > Race
Good
-
Time
2:59:13
-
Miles
26.36
-
Min/mi
6:48
-
Pacing
91.2%
-
WAVA
87.56
-
Cals
2905
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:03(7:03/m) 108cal
2) 1m - 7:04(7:04/m) 110cal
3) 1m - 6:58(6:58/m) 109cal
4) 1m - 7:01(7:01/m) 109cal
5) 1m - 6:56(6:56/m) 110cal
6) 1m - 7:00(7:00/m) 110cal
7) 1m - 7:01(7:01/m) 109cal
8) 1m - 7:05(7:05/m) 110cal
9) 1m - 6:58(6:58/m) 110cal
10) 1m - 7:07(7:07/m) 112cal
11) 1m - 6:57(6:57/m) 114cal
12) 1m - 6:48(6:48/m) 110cal
13) 1m - 6:44(6:44/m) 112cal
14) 1m - 6:49(6:49/m) 110cal
15) 1m - 6:51(6:51/m) 110cal
16) 1m - 6:47(6:47/m) 110cal
17) 1m - 6:52(6:52/m) 110cal
18) 1m - 6:45(6:45/m) 110cal
19) 1m - 6:32(6:32/m) 110cal
20) 1m - 6:26(6:26/m) 109cal
21) 1m - 6:37(6:37/m) 111cal
22) 1m - 6:29(6:29/m) 114cal
23) 1m - 6:32(6:32/m) 109cal
24) 1m - 6:41(6:41/m) 110cal
25) 1m - 6:30(6:30/m) 112cal
26) 1m - 6:18(6:18/m) 109cal
27) 0.36m - 2:21(6:30/m) 38cal
7:03 7:04 6:58 7:01 6:56 7:00 7:01 7:05 6:58 7:07 6:57 6:48 6:44 6:49 6:51 6:47 6:52 6:45 6:32 6:26 6:37 6:29 6:32 6:41 6:30 6:18 2:21
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
7:04 |
7:04 |
7:04 |
5/6 |
| 2.00 |
14:09 |
7:05 |
7:05 |
8/5 |
| 3.00 |
21:07 |
6:58 |
6:58 |
10/6 |
| 4.00 |
28:08 |
7:01 |
7:01 |
8/7 |
| 5.00 |
35:04 |
6:56 |
6:56 |
9/7 |
| 6.00 |
42:04 |
7:00 |
7:00 |
9/2 |
| 7.00 |
49:05 |
7:01 |
7:01 |
7/8 |
| 8.00 |
56:09 |
7:04 |
7:04 |
3/7 |
| 9.00 |
1:03:07 |
6:58 |
6:58 |
5/7 |
| 10.00 |
1:10:15 |
7:08 |
7:08 |
11/5 |
| 11.00 |
1:17:12 |
6:57 |
6:57 |
2/4 |
| 12.00 |
1:24:01 |
6:49 |
6:49 |
13/14 |
| 13.00 |
1:30:45 |
6:44 |
6:44 |
3/8 |
| 14.00 |
1:37:34 |
6:49 |
6:49 |
13/8 |
| 15.00 |
1:44:25 |
6:51 |
6:51 |
4/9 |
| 16.00 |
1:51:12 |
6:47 |
6:47 |
11/5 |
| 17.00 |
1:58:04 |
6:52 |
6:52 |
7/6 |
| 18.00 |
2:04:50 |
6:46 |
6:46 |
7/2 |
| 19.00 |
2:11:22 |
6:32 |
6:32 |
0/7 |
| 20.00 |
2:17:47 |
6:25 |
6:25 |
15/13 |
| 21.00 |
2:24:24 |
6:37 |
6:37 |
6/9 |
| 22.00 |
2:30:55 |
6:31 |
6:31 |
7/11 |
| 23.00 |
2:37:26 |
6:31 |
6:31 |
4/9 |
| 24.00 |
2:44:07 |
6:41 |
6:41 |
7/6 |
| 25.00 |
2:50:36 |
6:29 |
6:29 |
14/17 |
| 26.00 |
2:56:55 |
6:18 |
6:18 |
6/11 |
| 26.36 |
2:59:15 |
2:20 |
6:31 |
6/6 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:19 |
5:16 |
69.37% |
More |
| 800m |
2:58 |
5:58 |
73.82% |
More |
| 1km |
3:49 |
6:08 |
75.94% |
More |
| Mile |
6:16 |
6:16 |
80.99% |
More |
| 5k |
20:07 |
6:29 |
82.47% |
More |
| 5 miles |
32:23 |
6:29 |
83.94% |
More |
| 10k |
40:25 |
6:30 |
84.17% |
More |
| 10 miles |
1:05:37 |
6:34 |
85.40% |
More |
| Half |
1:26:46 |
6:37 |
86.10% |
More |
| 20 miles |
2:14:39 |
6:44 |
86.37% |
More |
| Mara |
2:58:04 |
6:48 |
87.50% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:19 |
5:19 |
95.39 |
| 5km |
17:58 |
5:47 |
92.34 |
| 5M |
29:59 |
6:00 |
90.66 |
| 10km |
37:53 |
6:06 |
89.79 |
| 10M |
1:03:11 |
6:19 |
88.69 |
| Half |
1:24:29 |
6:27 |
87.70 |
| 20M |
2:13:10 |
6:40 |
87.33 |
| Mara |
2:58:03 |
6:48 |
87.51 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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