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Ian Williams aka Fetch
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Sun 5th Sep 2010 at 10:00am by Beng
Run > Race
breezy
warm
-
Time
41:00
-
Miles
6.24
-
Min/mi
6:34
-
Pacing
0%
-
WAVA
65.10
-
Cals
771
-
Asc(m)
50
-
Surface
Road
Notes & Comments
Went out too fast and blew up about 6 km in. Useful learning... Part lack of training but mainly a mental capitulation to not a massive amount of fatigue. Need to do more quality sessions.
Split Summary
====
1) - 1km - 3:48(3:48/km) - 72cal
2) - 1km - 3:50(3:50/km) - 76cal
3) - 1km - 3:50(3:50/km) - 76cal
4) - 1km - 3:59(3:59/km) - 78cal
5) - 1km - 4:05(4:05/km) - 78cal
6) - 1km - 4:11(4:11/km) - 78cal
7) - 1km - 4:15(4:15/km) - 77cal
8) - 1km - 4:20(4:20/km) - 78cal
9) - 1km - 4:28(4:28/km) - 78cal
10) - 1km - 4:04(4:04/km) - 77cal
11) - 0.05km - 12(3:52/km) - 3cal
Pace Zone Summary
====
Pace Zone: 1:40-1:59/km: 37.4%
Pace Zone: 2:00-2:19/km: 2.4%
Pace Zone: 2:20-2:39/km: 1.1%
Pace Zone: 3:20-3:39/km: 2.5%
Pace Zone: 3:40-3:59/km: 14.4%
Pace Zone: 4:00-4:19/km: 16.8%
Pace Zone: 4:20-4:39/km: 7.7%
Pace Zone: 4:40-4:59/km: 2%
3:48 3:50 3:50 3:59 4:05 4:11 4:15 4:20 4:28 4:04 12
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.25 |
1:28 |
1:28 |
5:53 |
0/0 |
| 0.50 |
3:01 |
1:33 |
6:13 |
0/0 |
| 0.75 |
4:34 |
1:32 |
6:09 |
0/0 |
| 1.00 |
6:06 |
1:32 |
6:08 |
0/0 |
| 1.25 |
7:40 |
1:34 |
6:16 |
0/0 |
| 1.50 |
9:13 |
1:34 |
6:14 |
0/0 |
| 1.75 |
10:45 |
1:32 |
6:07 |
0/0 |
| 2.00 |
12:19 |
1:34 |
6:17 |
0/0 |
| 2.25 |
13:55 |
1:36 |
6:23 |
0/0 |
| 2.50 |
15:31 |
1:36 |
6:24 |
0/0 |
| 2.75 |
17:11 |
1:40 |
6:39 |
0/0 |
| 3.00 |
18:49 |
1:38 |
6:33 |
0/0 |
| 3.25 |
20:27 |
1:38 |
6:31 |
0/0 |
| 3.50 |
22:08 |
1:41 |
6:46 |
0/0 |
| 3.75 |
23:50 |
1:42 |
6:49 |
0/0 |
| 4.00 |
25:33 |
1:43 |
6:51 |
0/0 |
| 4.25 |
27:16 |
1:43 |
6:52 |
0/0 |
| 4.50 |
28:56 |
1:40 |
6:40 |
0/0 |
| 4.75 |
30:39 |
1:43 |
6:52 |
0/0 |
| 5.00 |
32:29 |
1:50 |
7:21 |
0/0 |
| 5.25 |
34:20 |
1:50 |
7:21 |
0/0 |
| 5.50 |
36:05 |
1:45 |
6:59 |
0/0 |
| 5.75 |
37:48 |
1:43 |
6:52 |
0/0 |
| 6.00 |
39:23 |
1:35 |
6:20 |
0/0 |
| 6.25 |
1:15:27 |
36:05 |
2:24:18 |
0/0 |
| 6.50 |
1:20:47 |
5:20 |
21:18 |
0/0 |
| 6.75 |
1:21:14 |
27 |
1:49 |
0/0 |
| 7.00 |
1:21:33 |
19 |
1:16 |
0/0 |
| 7.25 |
1:21:50 |
17 |
1:10 |
0/0 |
| 7.50 |
1:22:13 |
22 |
1:29 |
0/0 |
| 7.75 |
1:22:31 |
18 |
1:13 |
0/0 |
| 8.00 |
1:22:52 |
21 |
1:23 |
0/0 |
| 8.25 |
1:23:13 |
21 |
1:24 |
0/0 |
| 8.50 |
1:23:36 |
23 |
1:33 |
0/0 |
| 8.75 |
1:24:02 |
26 |
1:45 |
0/0 |
| 9.00 |
1:24:44 |
42 |
2:47 |
0/0 |
| 9.25 |
1:25:10 |
26 |
1:43 |
0/0 |
| 9.50 |
1:25:28 |
18 |
1:12 |
0/0 |
| 9.75 |
1:25:47 |
19 |
1:16 |
0/0 |
| 10.00 |
1:26:06 |
19 |
1:15 |
0/0 |
| 10.25 |
1:26:25 |
19 |
1:16 |
0/0 |
| 10.50 |
1:26:49 |
24 |
1:37 |
0/0 |
| 10.75 |
1:27:18 |
29 |
1:56 |
0/0 |
| 11.00 |
1:27:58 |
40 |
2:40 |
0/0 |
| 11.25 |
1:28:36 |
38 |
2:33 |
0/0 |
| 11.50 |
1:28:59 |
23 |
1:32 |
0/0 |
| 11.75 |
1:29:17 |
18 |
1:13 |
0/0 |
| 12.00 |
1:29:34 |
17 |
1:07 |
0/0 |
| 12.25 |
1:29:53 |
19 |
1:14 |
0/0 |
| 12.50 |
1:30:30 |
37 |
2:28 |
0/0 |
| 12.75 |
1:30:46 |
17 |
1:06 |
0/0 |
| 13.00 |
1:31:00 |
14 |
57 |
0/0 |
| 13.25 |
1:31:14 |
14 |
56 |
0/0 |
| 13.50 |
1:31:28 |
14 |
56 |
0/0 |
| 13.75 |
1:31:43 |
15 |
58 |
0/0 |
| 14.00 |
1:31:57 |
14 |
58 |
0/0 |
| 14.25 |
1:32:11 |
14 |
56 |
0/0 |
| 14.50 |
1:32:25 |
14 |
56 |
0/0 |
| 14.75 |
1:32:43 |
18 |
1:11 |
0/0 |
| 15.00 |
1:33:11 |
28 |
1:51 |
0/0 |
| 15.25 |
1:33:32 |
21 |
1:24 |
0/0 |
| 15.50 |
1:33:47 |
16 |
1:02 |
0/0 |
| 15.75 |
1:34:02 |
15 |
59 |
0/0 |
| 16.00 |
1:34:16 |
15 |
58 |
0/0 |
| 16.25 |
1:34:31 |
14 |
58 |
0/0 |
| 16.50 |
1:34:45 |
14 |
57 |
0/0 |
| 16.75 |
1:35:00 |
15 |
58 |
0/0 |
| 17.00 |
1:35:14 |
14 |
56 |
0/0 |
| 17.25 |
1:35:28 |
14 |
57 |
0/0 |
| 17.50 |
1:35:42 |
14 |
56 |
0/0 |
| 17.75 |
1:35:55 |
13 |
53 |
0/0 |
| 18.00 |
1:36:09 |
13 |
54 |
0/0 |
| 18.25 |
1:36:23 |
14 |
57 |
0/0 |
| 18.50 |
1:36:37 |
14 |
54 |
0/0 |
| 18.75 |
1:36:51 |
14 |
57 |
0/0 |
| 19.00 |
1:37:06 |
15 |
1:00 |
0/0 |
| 19.25 |
1:37:21 |
15 |
1:01 |
0/0 |
| 19.50 |
1:37:35 |
14 |
55 |
0/0 |
| 19.75 |
1:37:48 |
13 |
53 |
0/0 |
| 20.00 |
1:38:05 |
16 |
1:06 |
0/0 |
| 20.25 |
1:38:25 |
20 |
1:21 |
0/0 |
| 20.50 |
1:39:00 |
35 |
2:22 |
0/0 |
| 20.75 |
1:39:23 |
23 |
1:32 |
0/0 |
| 21.00 |
1:39:39 |
16 |
1:02 |
0/0 |
| 21.25 |
1:39:52 |
13 |
53 |
0/0 |
| 21.50 |
1:40:05 |
13 |
52 |
0/0 |
| 21.75 |
1:40:18 |
13 |
51 |
0/0 |
| 22.00 |
1:40:30 |
12 |
49 |
0/0 |
| 22.25 |
1:40:44 |
14 |
57 |
0/0 |
| 22.50 |
1:41:06 |
22 |
1:29 |
0/0 |
| 22.75 |
1:41:56 |
49 |
3:17 |
0/0 |
| 23.00 |
1:42:33 |
37 |
2:28 |
0/0 |
| 23.25 |
1:43:13 |
40 |
2:40 |
0/0 |
| 23.50 |
1:43:49 |
36 |
2:25 |
0/0 |
| 23.75 |
1:44:07 |
18 |
1:11 |
0/0 |
| 24.00 |
1:44:29 |
22 |
1:27 |
0/0 |
| 24.25 |
1:44:50 |
21 |
1:26 |
0/0 |
| 24.50 |
1:45:08 |
18 |
1:11 |
0/0 |
| 24.75 |
1:45:22 |
14 |
57 |
0/0 |
| 25.00 |
1:45:36 |
14 |
55 |
0/0 |
| 25.25 |
1:45:50 |
14 |
57 |
0/0 |
| 25.50 |
1:46:07 |
17 |
1:08 |
0/0 |
| 25.75 |
1:46:23 |
16 |
1:02 |
0/0 |
| 26.00 |
1:46:39 |
16 |
1:06 |
0/0 |
| 26.25 |
1:46:56 |
17 |
1:08 |
0/0 |
| 26.50 |
1:47:14 |
18 |
1:11 |
0/0 |
| 26.75 |
1:47:31 |
17 |
1:07 |
0/0 |
| 27.00 |
1:47:47 |
16 |
1:06 |
0/0 |
| 27.25 |
1:48:03 |
16 |
1:03 |
0/0 |
| 27.50 |
1:48:18 |
15 |
59 |
0/0 |
| 27.75 |
1:48:33 |
15 |
1:00 |
0/0 |
| 28.00 |
1:48:48 |
16 |
1:02 |
0/0 |
| 28.25 |
1:49:04 |
16 |
1:04 |
0/0 |
| 28.50 |
1:49:21 |
17 |
1:09 |
0/0 |
| 28.75 |
1:49:38 |
16 |
1:06 |
0/0 |
| 29.00 |
1:50:03 |
25 |
1:42 |
0/0 |
| 29.25 |
1:50:34 |
31 |
2:02 |
0/0 |
| 29.50 |
1:51:08 |
34 |
2:18 |
0/0 |
| 29.75 |
1:56:33 |
5:24 |
21:37 |
0/0 |
| 30.00 |
2:17:15 |
20:42 |
1:22:50 |
0/0 |
| 30.25 |
2:19:53 |
2:38 |
10:31 |
0/0 |
| 30.50 |
2:21:57 |
2:04 |
8:15 |
0/0 |
| 30.75 |
2:24:10 |
2:14 |
8:55 |
0/0 |
| 31.00 |
2:25:05 |
55 |
3:38 |
0/0 |
| 31.18 |
2:25:31 |
26 |
2:29 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:53 |
5:53 |
66.12 |
| 5km |
19:35 |
6:18 |
66.22 |
| 5M |
32:25 |
6:29 |
65.48 |
| 10km |
40:49 |
6:34 |
65.06 |
| 10M |
1:07:35 |
6:46 |
64.30 |
| Half |
1:29:59 |
6:52 |
63.61 |
| 20M |
2:20:55 |
7:03 |
63.79 |
| Mara |
3:07:37 |
7:10 |
64.22 |
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