F'Laps - Saturday 5th July
Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Sun 15th Mar 2015 at 10:00am by WJKat
Run > Race
-
Time
2:32:53
-
Miles
13.14
-
Min/mi
11:38
-
Pacing
84.8%
-
WAVA
43.54
-
Cals
1412
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 0.62m - 6:59(11:15/m) 66cal
2) 0.62m - 7:15(11:39/m) 67cal
3) 0.62m - 7:00(11:16/m) 70cal
4) 0.62m - 6:56(11:10/m) 68cal
5) 0.62m - 6:54(11:07/m) 70cal
6) 0.62m - 6:50(11:00/m) 69cal
7) 0.62m - 7:03(11:21/m) 67cal
8) 0.62m - 7:03(11:21/m) 70cal
9) 0.62m - 7:00(11:17/m) 68cal
10) 0.62m - 8:41(13:59/m) 56cal Hill
11) 0.62m - 6:52(11:03/m) 68cal
12) 0.62m - 6:57(11:11/m) 69cal
13) 0.62m - 6:57(11:11/m) 69cal
14) 0.62m - 7:04(11:23/m) 68cal
15) 0.62m - 6:53(11:04/m) 68cal
16) 0.62m - 6:54(11:07/m) 68cal
17) 0.62m - 9:12(14:48/m) 55cal Hill / stone extraction
18) 0.62m - 8:26(13:34/m) 59cal walk, wheels (and chassis) fell off
19) 0.62m - 6:47(10:55/m) 69cal
20) 0.62m - 6:56(11:09/m) 69cal
21) 0.62m - 7:09(11:30/m) 68cal
22) 0.09m - 1:04(11:13/m) 11cal
Thank goodness its over, although I know I'll be back next year to do it all again, however, next time I'll do some training. Thanks MissC for dragging me as far as the 2nd hill and Flynn for running me round the stadium (sorry it made you ill!)
Good running ladies
NB almost a minute faster on the first hill at 10k this year compared to last year!
6:59 7:15 7:00 6:56 6:54 6:50 7:03 7:03 7:00 8:41 6:52 6:57 6:57 7:04 6:53 6:54 9:12 8:26 6:47 6:56 7:09 1:04
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
5:40 |
5:40 |
11:21 |
2/1 |
| 1.00 |
11:31 |
5:50 |
11:40 |
5/1 |
| 1.50 |
17:08 |
5:37 |
11:14 |
3/7 |
| 2.00 |
22:44 |
5:37 |
11:14 |
14/2 |
| 2.50 |
28:15 |
5:31 |
11:02 |
1/27 |
| 3.00 |
33:44 |
5:29 |
10:57 |
2/2 |
| 3.50 |
39:17 |
5:33 |
11:06 |
2/4 |
| 4.00 |
44:51 |
5:34 |
11:08 |
2/2 |
| 4.50 |
50:23 |
5:33 |
11:05 |
2/5 |
| 5.00 |
56:05 |
5:42 |
11:23 |
2/3 |
| 5.50 |
1:01:47 |
5:42 |
11:24 |
1/3 |
| 6.00 |
1:08:03 |
6:16 |
12:33 |
26/0 |
| 6.50 |
1:14:32 |
6:29 |
12:58 |
21/5 |
| 7.00 |
1:20:05 |
5:33 |
11:06 |
2/8 |
| 7.50 |
1:25:39 |
5:33 |
11:07 |
1/5 |
| 8.00 |
1:31:13 |
5:35 |
11:10 |
1/23 |
| 8.50 |
1:36:49 |
5:35 |
11:11 |
4/5 |
| 9.00 |
1:42:20 |
5:31 |
11:02 |
2/7 |
| 9.50 |
1:47:50 |
5:30 |
10:59 |
1/5 |
| 10.00 |
1:53:23 |
5:33 |
11:07 |
2/6 |
| 10.50 |
2:00:49 |
7:26 |
14:52 |
19/2 |
| 11.00 |
2:08:22 |
7:34 |
15:07 |
26/2 |
| 11.50 |
2:13:47 |
5:25 |
10:50 |
1/9 |
| 12.00 |
2:19:06 |
5:19 |
10:37 |
0/14 |
| 12.50 |
2:24:46 |
5:40 |
11:21 |
1/5 |
| 13.00 |
2:30:32 |
5:46 |
11:32 |
1/2 |
| 13.13 |
2:31:59 |
1:27 |
11:02 |
1/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:33 |
10:16 |
35.01% |
More |
| 800m |
5:16 |
10:37 |
37.47% |
More |
| 1km |
6:39 |
10:42 |
38.69% |
More |
| Mile |
10:43 |
10:43 |
40.85% |
More |
| 5k |
34:20 |
11:03 |
43.31% |
More |
| 5 miles |
55:57 |
11:11 |
43.33% |
More |
| 10k |
1:10:44 |
11:23 |
42.81% |
More |
| 10 miles |
1:53:21 |
11:20 |
43.93% |
More |
| Half |
2:31:36 |
11:34 |
43.76% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:58 |
9:58 |
43.91 |
| 5km |
33:09 |
10:40 |
44.86 |
| 5M |
54:54 |
10:59 |
44.17 |
| 10km |
1:09:07 |
11:07 |
43.82 |
| 10M |
1:54:28 |
11:27 |
43.50 |
| Half |
2:32:23 |
11:38 |
43.17 |
| 20M |
3:58:38 |
11:56 |
43.02 |
| Mara |
5:17:43 |
12:08 |
42.68 |
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& last year when we got to the top of the first hill I remember having another little walk, so well done!! It was only lack of miles, over shorter distances you have increased strength
Good to see u back in the club champs