Sun 15th Mar 2015 at 10:00am by Mizzle
Run > Race
-
Time
2:16:43
-
Miles
13.16
-
Min/mi
10:23
-
Pacing
87%
-
WAVA
52.41
-
Stride(cm)
94
-
Cals
1815
-
Cadence
165
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
3 comments
The main goal today was to have a good run - to get back some confidence after the last 3 poor runs.
I had a plan - I'd studied the course profile and knew where the hills were.
So, it was meant to be 4 miles at 11mm, 4 at 10:45 and the remainder at 10:30 - with acceptance that the hills would interrupt.
Ran the first 8 miles with Hotlegs and Piggysquealer and we kept the pace down, stepping up after mile 4. It's hard to judge because we did take advantage of the downhills.
The first hill was too tough for me to run so it was walked (I knew I could make at up later).
At mile 8 I was feeling fine so with the permission of my companions I left them behind. The step up was far more aggressive than planned. Then I walked the second hill too. After that I knew it was largely downhill so again I made the most of it and went way faster than planned but with what felt reasonably comfortable. I thought I'd gone too hard with less than a mile to go but kept at it and even sprinted in at the finish.
All in all, I think the overall goal was achieved.
Apart from the hills it's a nice route!
Split Summary
===
1) 1m - 10:47(10:47/m) 142cal 2.49/2.98/hr
2) 1m - 10:46(10:46/m) 142cal 2.49/2.61/hr
3) 1m - 10:16(10:16/m) 140cal 2.61/4.13/hr
4) 1m - 10:46(10:46/m) 141cal 2.49/2.62/hr
5) 1m - 10:36(10:36/m) 141cal 2.53/2.64/hr
6) 1m - 10:56(10:56/m) 143cal 2.45/3.69/hr
7) 1m - 11:35(11:35/m) 128cal 2.32/3.07/hr
8) 1m - 10:12(10:12/m) 140cal 2.63/3.04/hr
9) 1m - 10:06(10:06/m) 139cal 2.66/2.88/hr
10) 1m - 9:29(9:29/m) 138cal 2.83/3/hr
11) 1m - 11:31(11:31/m) 126cal 2.33/2.98/hr
12) 1m - 9:09(9:09/m) 137cal 2.93/3.11/hr
13) 1m - 9:12(9:12/m) 137cal 2.91/3.23/hr
14) 0.16m - 1:21(8:38/m) 21cal 3.11/4.43/hr
10:47 10:46 10:16 10:46 10:36 10:56 11:35 10:12 10:06 9:29 11:31 9:09 9:12 1:21
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:24 |
5:24 |
10:48 |
168 158-172 |
2/1 |
| 1.00 |
10:49 |
5:25 |
10:51 |
165 162-168 |
5/1 |
| 1.50 |
16:09 |
5:20 |
10:39 |
164 160-168 |
3/7 |
| 2.00 |
21:33 |
5:24 |
10:49 |
163 162-164 |
14/3 |
| 2.50 |
26:29 |
4:56 |
9:52 |
162 158-168 |
0/24 |
| 3.00 |
31:50 |
5:20 |
10:41 |
162 158-164 |
2/4 |
| 3.50 |
37:10 |
5:20 |
10:40 |
162 158-166 |
2/3 |
| 4.00 |
42:36 |
5:26 |
10:52 |
164 162-168 |
4/2 |
| 4.50 |
47:51 |
5:15 |
10:31 |
162 158-168 |
3/5 |
| 5.00 |
53:12 |
5:21 |
10:41 |
163 160-166 |
2/3 |
| 5.50 |
58:25 |
5:13 |
10:27 |
163 158-166 |
1/3 |
| 6.00 |
1:04:12 |
5:47 |
11:34 |
157 120-168 |
25/0 |
| 6.50 |
1:10:27 |
6:15 |
12:30 |
141 118-168 |
21/6 |
| 7.00 |
1:15:43 |
5:16 |
10:33 |
164 162-170 |
2/8 |
| 7.50 |
1:21:01 |
5:18 |
10:36 |
164 162-166 |
1/5 |
| 8.00 |
1:25:55 |
4:54 |
9:47 |
165 162-168 |
1/23 |
| 8.50 |
1:31:06 |
5:11 |
10:22 |
166 124-172 |
5/5 |
| 9.00 |
1:36:00 |
4:55 |
9:49 |
171 168-176 |
2/7 |
| 9.50 |
1:40:47 |
4:47 |
9:34 |
175 118-182 |
1/4 |
| 10.00 |
1:45:28 |
4:41 |
9:22 |
170 118-184 |
2/9 |
| 10.50 |
1:51:00 |
5:32 |
11:04 |
171 118-184 |
23/1 |
| 11.00 |
1:56:59 |
5:59 |
11:58 |
149 112-174 |
22/3 |
| 11.50 |
2:01:41 |
4:41 |
9:23 |
175 170-180 |
0/8 |
| 12.00 |
2:06:10 |
4:29 |
8:58 |
175 172-178 |
0/15 |
| 12.50 |
2:10:52 |
4:42 |
9:25 |
174 172-176 |
1/5 |
| 13.00 |
2:15:23 |
4:30 |
9:01 |
175 170-182 |
1/2 |
| 13.15 |
2:16:43 |
1:20 |
8:39 |
188 178-192 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
93.4 |
168 |
12.6 |
2:07:38 |
10:10 |
| Walk |
6.6 |
119 |
0.6 |
9:05 |
15:07 |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:54 |
8:54 |
51.89 |
| 5km |
29:36 |
9:32 |
54.51 |
| 5M |
49:01 |
9:48 |
53.70 |
| 10km |
1:01:43 |
9:56 |
53.40 |
| 10M |
1:42:11 |
10:13 |
53.09 |
| Half |
2:16:03 |
10:23 |
52.05 |
| 20M |
3:33:04 |
10:39 |
52.24 |
| Mara |
4:43:40 |
10:50 |
51.94 |
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Not sure I'd agree that there's been much wrong with the last three runs but this run was clearly a good one!! 12 months ago I did 2.24 here and ran 4.56 mara, you can do the maths, there is nothing wrong with your training and times, if you stick to the plan, believe what you are told (and don't stress!!) you on target for the time you want - believe - please!!
All done and we'll done as per your plan. worked! st
Well done and speedy finish