Sun 15th Mar 2015 at 10:00am by Marts
Run > Race
-
Time
1:31:21
-
Miles
13.22
-
Min/mi
6:55
-
Pacing
90%
-
WAVA
66.11
-
Cals
1743
-
Asc(m)
42
-
Hillscore
13
-
Surface
Road
Notes & Comments
2 comments
Newton's Fraction Half Marathon. Club champs, but no one else inmy age group entered.
Didn't really know what pace to run, after my biggest and best week of training for about a year. had sneaky hopes for a 1:28/1:29 clocking, but didn't warm up enough and hamstring was niggling on the canal towpath. Pleased with my run for the 2nd half though and #beastmode kicked in from about mile 8.
The quarter marathon splits of 46:40/44:40 show that
3rd sub 7mm run in 5 days
Split Summary
===
1) 1m - 6:54(6:54/m) 131cal 3.89/4.62/hr
2) 0.01m - 5(8:26/m) 1cal 3.18/3.83/hr
3) 1m - 7:00(7:00/m) 132cal 3.83/4.31/hr
4) 0.01m - 6(7:24/m) 1cal 3.62/4.38/hr
5) 1m - 6:58(6:58/m) 133cal 3.85/4.44/hr
6) 1m - 6:56(6:56/m) 132cal 3.87/4.38/hr
7) 1m - 6:53(6:53/m) 132cal 3.9/4.14/hr
8) 1m - 7:01(7:01/m) 134cal 3.82/4.3/hr
9) 1m - 7:21(7:21/m) 131cal 3.65/4.39/hr
10) 0.03m - 11(6:31/m) 3cal 4.12/4.2/hr
11) 1m - 6:39(6:39/m) 133cal 4.04/5.33/hr
12) 1m - 6:47(6:47/m) 133cal 3.95/4.55/hr
13) 1m - 6:50(6:50/m) 132cal 3.93/4.56/hr
14) 1m - 7:48(7:48/m) 133cal 3.44/4.54/hr
15) 1m - 6:23(6:23/m) 130cal 4.21/4.99/hr
16) 1m - 6:28(6:28/m) 131cal 4.15/4.49/hr
17) 0.17m - 1:00(5:57/m) 21cal 4.51/4.73/hr
6:54 5 7:00 6 6:58 6:56 6:53 7:01 7:21 11 6:39 6:47 6:50 7:48 6:23 6:28 1:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
3:19 |
3:19 |
6:38 |
3/1 |
| 1.00 |
6:54 |
3:35 |
7:09 |
5/0 |
| 1.50 |
10:17 |
3:23 |
6:46 |
4/7 |
| 2.00 |
13:55 |
3:38 |
7:16 |
14/2 |
| 2.50 |
17:15 |
3:20 |
6:41 |
0/26 |
| 3.00 |
20:53 |
3:37 |
7:15 |
2/3 |
| 3.50 |
24:25 |
3:33 |
7:05 |
2/3 |
| 4.00 |
27:50 |
3:24 |
6:49 |
3/2 |
| 4.50 |
31:15 |
3:25 |
6:50 |
3/5 |
| 5.00 |
34:43 |
3:28 |
6:56 |
2/2 |
| 5.50 |
38:05 |
3:23 |
6:46 |
1/4 |
| 6.00 |
41:41 |
3:35 |
7:11 |
30/0 |
| 6.50 |
45:42 |
4:01 |
8:03 |
16/3 |
| 7.00 |
49:05 |
3:23 |
6:46 |
1/10 |
| 7.50 |
52:29 |
3:24 |
6:48 |
2/7 |
| 8.00 |
55:44 |
3:15 |
6:29 |
1/24 |
| 8.50 |
59:09 |
3:25 |
6:51 |
5/6 |
| 9.00 |
1:02:31 |
3:21 |
6:43 |
2/7 |
| 9.50 |
1:05:56 |
3:25 |
6:50 |
1/3 |
| 10.00 |
1:09:22 |
3:26 |
6:52 |
1/8 |
| 10.50 |
1:13:01 |
3:39 |
7:19 |
18/2 |
| 11.00 |
1:17:07 |
4:06 |
8:12 |
28/2 |
| 11.50 |
1:20:20 |
3:13 |
6:26 |
1/7 |
| 12.00 |
1:23:32 |
3:12 |
6:23 |
0/15 |
| 12.50 |
1:26:48 |
3:17 |
6:33 |
1/5 |
| 13.00 |
1:30:01 |
3:13 |
6:25 |
2/3 |
| 13.22 |
1:31:21 |
1:20 |
6:02 |
1/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:27 |
5:50 |
53.10% |
More |
| 800m |
3:03 |
6:09 |
57.99% |
More |
| 1km |
3:51 |
6:12 |
60.12% |
More |
| Mile |
6:21 |
6:21 |
62.75% |
More |
| 5k |
20:55 |
6:44 |
64.71% |
More |
| 5 miles |
34:08 |
6:50 |
64.36% |
More |
| 10k |
42:13 |
6:48 |
64.89% |
More |
| 10 miles |
1:08:54 |
6:53 |
65.63% |
More |
| Half |
1:30:36 |
6:55 |
66.00% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:56 |
5:56 |
67.10 |
| 5km |
19:42 |
6:20 |
68.69 |
| 5M |
32:37 |
6:31 |
67.35 |
| 10km |
41:03 |
6:36 |
66.74 |
| 10M |
1:07:58 |
6:48 |
66.54 |
| Half |
1:30:28 |
6:54 |
65.59 |
| 20M |
2:21:38 |
7:05 |
66.38 |
| Mara |
3:08:32 |
7:12 |
66.50 |
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Good run Marts
Strong Fininsh Marts WEll done .