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Sun 18th Oct 2015 at 8:00am by Goofee
Run > Race
-
Time
1:48:07
-
Miles
13.12
-
Min/mi
8:14
-
Pacing
83.9%
-
WAVA
61.15
-
Cals
1795
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
River Thames Half - Setting training paces for Furman plan this winter, had an idea I might be able to get close to 1:40 but at very least beat my PB (1:43:12) failing to take into account that I am still fatigued from 49 marathons/ultras this year. I compounded this idiocy by setting off like an absolute fool. Plan had been to start at 7:40 and see how things were at half way. During mile two I checked average pace for the first time - 7:20 was slightly over ambitious to say the least but I thought I'd try to bank a bit of a cushion and hold on at the end. Was slowing badly from quite early and hit treacle at about mile 10. At least getting to the end of a half in these circumstances is a lot more forgiving than a full.
Still, the result means I'm aiming for sub 3:45 next spring which feels far more realistic than the 3:30 I was thinking about!
===
1) 13.12m - 1:48:07(8:14/m) 1795cal
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
4:05 |
4:05 |
8:11 |
4/1 |
| 1.00 |
7:41 |
3:36 |
7:12 |
0/8 |
| 1.50 |
12:14 |
4:32 |
9:04 |
1/1 |
| 2.00 |
16:12 |
3:58 |
7:56 |
3/2 |
| 2.50 |
20:13 |
4:01 |
8:02 |
1/2 |
| 3.00 |
24:10 |
3:57 |
7:55 |
4/3 |
| 3.50 |
28:23 |
4:13 |
8:26 |
3/5 |
| 4.00 |
32:32 |
4:08 |
8:17 |
3/1 |
| 4.50 |
37:04 |
4:33 |
9:05 |
2/3 |
| 5.00 |
41:04 |
4:00 |
8:00 |
3/3 |
| 5.50 |
45:13 |
4:09 |
8:19 |
2/2 |
| 6.00 |
49:31 |
4:17 |
8:35 |
2/3 |
| 6.50 |
53:51 |
4:20 |
8:40 |
3/2 |
| 7.00 |
58:34 |
4:43 |
9:26 |
1/3 |
| 7.50 |
1:03:05 |
4:31 |
9:01 |
4/3 |
| 8.00 |
1:07:33 |
4:28 |
8:57 |
3/4 |
| 8.50 |
1:12:03 |
4:30 |
9:00 |
3/1 |
| 9.00 |
1:16:56 |
4:53 |
9:46 |
1/2 |
| 9.50 |
1:21:22 |
4:27 |
8:54 |
5/2 |
| 10.00 |
1:25:47 |
4:25 |
8:49 |
2/2 |
| 10.50 |
1:30:18 |
4:31 |
9:02 |
2/2 |
| 11.00 |
1:35:14 |
4:57 |
9:53 |
3/1 |
| 11.50 |
1:40:31 |
5:17 |
10:33 |
1/3 |
| 12.00 |
1:45:43 |
5:12 |
10:24 |
4/4 |
| 12.27 |
1:48:05 |
2:22 |
8:51 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:45 |
7:04 |
47.59% |
More |
| 800m |
3:33 |
7:08 |
55.57% |
More |
| 1km |
4:27 |
7:10 |
58.17% |
More |
| Mile |
7:23 |
7:23 |
60.45% |
More |
| 5k |
25:03 |
8:04 |
59.25% |
More |
| 5 miles |
40:59 |
8:12 |
59.07% |
More |
| 10k |
51:18 |
8:15 |
58.91% |
More |
| 10 miles |
1:25:47 |
8:35 |
57.84% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:04 |
7:04 |
63.15 |
| 5km |
23:29 |
7:34 |
63.21 |
| 5M |
38:53 |
7:47 |
62.25 |
| 10km |
48:58 |
7:53 |
61.72 |
| 10M |
1:21:04 |
8:06 |
61.21 |
| Half |
1:47:57 |
8:14 |
60.66 |
| 20M |
2:49:02 |
8:27 |
60.60 |
| Mara |
3:45:03 |
8:35 |
60.85 |
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