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Sun 1st Apr 2012 at 10:00am by Cazaroo
Run > Race
-
Time
2:31:11
-
Miles
20.10
-
Min/mi
7:31
-
Pacing
92.6%
-
WAVA
65.74
-
Cals
2006
-
Asc(m)
273
-
Surface
Road
Notes & Comments
7 comments
Really happy with, this decided to split it into two parts before the start so I didn't burn out so settled on 10 at 8mm and 10 and Mp or less. Was itching to get to 10 miles. The second half went well,it was tough but gave me massive confidence for 3 weeks time.
Split Summary
====
1) - 1m - 7:41(7:41/m) - 99cal
2) - 1m - 7:48(7:48/m) - 97cal
3) - 1m - 8:11(8:11/m) - 94cal
4) - 1m - 7:31(7:31/m) - 96cal
5) - 1m - 7:54(7:54/m) - 95cal
6) - 1m - 7:54(7:54/m) - 102cal
7) - 1m - 7:53(7:53/m) - 102cal
8) - 1m - 7:51(7:51/m) - 101cal
9) - 1m - 7:48(7:48/m) - 101cal
10) - 1m - 7:39(7:39/m) - 103cal
Picked it up from here....
11) - 1m - 7:18(7:18/m) - 102cal
12) - 1m - 7:08(7:08/m) - 99cal
13) - 1m - 7:14(7:14/m) - 97cal
14) - 1m - 7:18(7:18/m) - 101cal
15) - 1m - 7:23(7:23/m) - 100cal
16) - 1m - 7:19(7:19/m) - 104cal
17) - 1m - 6:55(6:55/m) - 100cal
18) - 1m - 7:08(7:08/m) - 100cal
19) - 1m - 7:13(7:13/m) - 100cal
20) - 1m - 7:21(7:21/m) - 102cal
21) - 0.1m - 44(7:03/m) - 11cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 2.3%
Pace Zone: 6:20-6:39/mile: 8.1%
Pace Zone: 6:40-6:59/mile: 11.3%
Pace Zone: 7:00-7:19/mile: 16.4%
Pace Zone: 7:20-7:39/mile: 18%
Pace Zone: 7:40-7:59/mile: 15.5%
Pace Zone: 8:00-8:19/mile: 10.5%
Pace Zone: 8:20-8:39/mile: 7.7%
Pace Zone: 8:40-8:59/mile: 4.4%
Pace Zone: 9:00-9:19/mile: 2.5%
Pace Zone: 9:20-9:39/mile: 1.3%
7:41 7:48 8:11 7:31 7:54 7:54 7:53 7:51 7:48 7:39 7:18 7:08 7:14 7:18 7:23 7:19 6:55 7:08 7:13 7:21 44
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
7:35 |
7:35 |
7:35 |
0/0 |
| 2.00 |
15:23 |
7:48 |
7:48 |
0/0 |
| 3.00 |
23:34 |
8:11 |
8:11 |
0/0 |
| 4.00 |
31:05 |
7:31 |
7:31 |
0/0 |
| 5.00 |
38:59 |
7:54 |
7:54 |
0/0 |
| 6.00 |
46:52 |
7:54 |
7:54 |
0/0 |
| 7.00 |
54:45 |
7:53 |
7:53 |
0/0 |
| 8.00 |
1:02:37 |
7:52 |
7:52 |
0/0 |
| 9.00 |
1:10:25 |
7:48 |
7:48 |
0/0 |
| 10.00 |
1:18:04 |
7:39 |
7:39 |
0/0 |
| 11.00 |
1:25:22 |
7:18 |
7:18 |
0/0 |
| 12.00 |
1:32:30 |
7:08 |
7:08 |
0/0 |
| 13.00 |
1:39:44 |
7:14 |
7:14 |
0/0 |
| 14.00 |
1:47:02 |
7:18 |
7:18 |
0/0 |
| 15.00 |
1:54:25 |
7:23 |
7:23 |
0/0 |
| 16.00 |
2:01:44 |
7:19 |
7:19 |
0/0 |
| 17.00 |
2:08:40 |
6:55 |
6:55 |
0/0 |
| 18.00 |
2:15:47 |
7:08 |
7:08 |
0/0 |
| 19.00 |
2:23:01 |
7:13 |
7:13 |
0/0 |
| 20.00 |
2:30:22 |
7:21 |
7:21 |
0/0 |
| 20.10 |
2:31:06 |
44 |
7:09 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:38 |
6:33 |
50.32% |
More |
| 800m |
3:17 |
6:37 |
57.37% |
More |
| 1km |
4:08 |
6:39 |
59.57% |
More |
| Mile |
6:48 |
6:48 |
62.05% |
More |
| 5k |
21:57 |
7:04 |
64.39% |
More |
| 5 miles |
35:51 |
7:10 |
64.73% |
More |
| 10k |
44:33 |
7:10 |
65.29% |
More |
| 10 miles |
1:12:13 |
7:13 |
66.11% |
More |
| Half |
1:36:18 |
7:21 |
66.00% |
More |
| 20 miles |
2:30:16 |
7:31 |
65.78% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:15 |
5:15 |
80.32 |
| 5km |
18:40 |
6:00 |
75.71 |
| 5M |
31:49 |
6:22 |
72.95 |
| 10km |
40:35 |
6:32 |
71.66 |
| 10M |
1:09:10 |
6:55 |
69.02 |
| Half |
1:33:35 |
7:09 |
67.34 |
| 20M |
2:30:20 |
7:31 |
65.76 |
| Mara |
3:23:27 |
7:46 |
64.42 |
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Ooh! Very good indeed! Fantastic!
Nice work! x
Well done! Thats great!! Fi xx
Great Work love!
Great running and very disciplined so looks good for London!
Nice, great pace on a tough course. Cotton wool time !!
wow! the fact you had the energy to pick it up to that pace at 10m is testament to your amazing fitness levels now, sub 3.10 at London me thinks!