Sun 22nd Feb 2015 at 9:00am by Dorset Roger

Run > Race

Not good
cold

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Time
2:36:19
Miles
13.04
Min/mi
11:59
Pacing
84.2%
WAVA
41.03
Cals
1602
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:55(10:55/m) 129cal
2) 1m - 10:39(10:40/m) 133cal
3) 1m - 10:33(10:33/m) 133cal
4) 1m - 10:43(10:43/m) 134cal
5) 1m - 11:13(11:14/m) 134cal
6) 1m - 11:07(11:07/m) 133cal
7) 1m - 11:06(11:06/m) 132cal
8) 1m - 11:58(11:59/m) 127cal
9) 1m - 12:47(12:47/m) 110cal
10) 1m - 13:46(13:46/m) 111cal
11) 1m - 13:06(13:07/m) 109cal
12) 1m - 14:48(14:48/m) 96cal
13) 1m - 13:08(13:08/m) 115cal
14) 0.04m - 28(10:32/m) 6cal

Left knee hurting from a couple of miles in. Left calf cramping at 8 miles. Both calves cramping from 10 miles on.

10:55 10:39 10:33 10:43 11:13 11:07 11:06 11:58 12:47 13:46 13:06 14:48 13:08 28

Pace

31%

32%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.50	5:38	5:38	11:16
1.00	10:54	5:16	10:32
1.50	16:11	5:18	10:35
2.00	21:33	5:22	10:43
2.50	26:47	5:14	10:28
3.00	32:08	5:20	10:41
3.50	37:30	5:22	10:44
4.00	42:51	5:21	10:42
4.50	48:26	5:35	11:11
5.00	54:04	5:38	11:17
5.50	59:32	5:28	10:56
6.00	1:05:11	5:39	11:18
6.50	1:11:00	5:48	11:37
7.00	1:16:19	5:20	10:40
7.50	1:22:15	5:56	11:51
8.00	1:28:17	6:02	12:05
8.50	1:34:39	6:21	12:43
9.00	1:41:04	6:25	12:50
9.50	1:47:42	6:38	13:17
10.00	1:54:49	7:07	14:14
10.50	2:01:22	6:33	13:07
11.00	2:08:00	6:37	13:14
11.50	2:15:04	7:04	14:08
12.00	2:22:48	7:44	15:28
12.50	2:29:57	7:10	14:19
13.00	2:35:51	5:54	11:48
13.03	2:36:13	22	10:58

Predictions

Dist	Time	Per Mile	WAVA
1M	10:17	10:17	41.42
5km	34:10	11:00	42.42
5M	56:35	11:19	41.70
10km	1:11:15	11:28	41.35
10M	1:57:59	11:48	41.27
Half	2:37:05	11:59	40.69
20M	4:05:59	12:18	41.18
Mara	5:27:30	12:30	41.24

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Weight	79.8
Fat Percentage	23.5