Sun 21st Jan 2018 at 10:00am by Autumnleaves

Run > Race

Essar Four Villages Half Marathon

Good
snow
breezy
v cold

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Time
1:58:09
Miles
13.26
Min/mi
8:55
Pacing
93%
WAVA
63.31
Stride(cm)
100
Cals
1039
Cadence
180
BPM
150
%MHR
81
B/mi
1336
Asc(m)
42
Hillscore
13
Surface
Road

Notes & Comments

7 comments

Four Villages Half - aim of pacing at target marathon pace (9 min/miles) - so job done

Really enjoyed myself actually despite the weather and felt ok.

Fuelled with 3 x Powerbar gels at 3, 6 and 9 miles - struggled to get them down, but probably good to have taken them.
Sleet much of the way round.

Split Summary
===
1) 1m - 9:10(9:10/m) 141/150bpm 82cal 6.55/6.85mph
2) 1m - 9:00(9:00/m) 146/158bpm 82cal 6.66/7.49mph
3) 1m - 8:47(8:47/m) 146/152bpm 80cal 6.83/7.35mph
4) 1m - 8:54(8:54/m) 148/154bpm 81cal 6.74/7.12mph
5) 1m - 9:02(9:02/m) 151/155bpm 84cal 6.64/7.14mph
6) 1m - 8:59(8:59/m) 151/154bpm 83cal 6.68/6.93mph
7) 1m - 9:02(9:02/m) 152/156bpm 83cal 6.64/6.85mph
8) 1m - 9:08(9:08/m) 154/157bpm 86cal 6.57/6.87mph
9) 1m - 8:55(8:55/m) 153/157bpm 79cal 6.73/7.22mph
10) 1m - 9:23(9:23/m) 152/157bpm 79cal 6.4/7.01mph
11) 1m - 8:53(8:53/m) 154/159bpm 77cal 6.76/8.2mph
12) 1m - 8:16(8:16/m) 151/157bpm 63cal 7.25/7.81mph (downhill!)
13) 1m - 8:39(8:39/m) 151/154bpm 63cal 6.94/7.81mph
14) 0.26m - 2:02(7:57/m) 156/161bpm 17cal 7.55/8.56mph

9:10 9:00 8:47 8:54 9:02 8:59 9:02 9:08 8:55 9:23 8:53 8:16 8:39 2:02

	.B. Very nice pacing
	northernslowcoach Nicely done
	RRR-CAZ 🇬🇧 Good pacing like mile 12 (downhill) comment made me
	Autumnleaves I felt I needed to explain in case you all ticked me off!!
	Bintmcskint Job perfectly done
	snogard :)Oh Very well done!:)
	Corrah That's fantastic. Well done on a good race in less than ideal conditions xx

Pace

10%

66%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:41	4:41	9:22	134 97-146	1255	175 110-182	9/2
1.00	9:09	4:28	8:56	146 144-149	1305	179 174-184	8/2
1.50	13:46	4:37	9:14	150 147-158	1386	177 170-184	18/2
2.00	18:09	4:23	8:46	142 135-150	1245	175 168-182	3/20
2.50	22:32	4:23	8:46	148 144-151	1297	178 172-186	7/5
3.00	26:56	4:24	8:48	145 141-149	1275	177 174-184	1/9
3.50	31:22	4:26	8:52	149 144-153	1321	179 172-188	3/5
4.00	35:50	4:28	8:57	147 143-154	1315	178 174-184	4/8
4.50	40:25	4:35	9:10	151 147-154	1383	178 170-184	10/3
5.00	44:52	4:27	8:54	151 148-154	1344	178 172-184	5/3
5.50	49:20	4:28	8:56	152 150-154	1358	179 168-186	7/1
6.00	53:52	4:31	9:03	151 147-154	1366	177 172-182	6/4
6.50	58:19	4:28	8:55	153 150-156	1365	180 176-184	4/5
7.00	1:02:54	4:34	9:09	152 150-154	1391	179 176-186	7/1
7.50	1:07:26	4:32	9:04	154 152-157	1396	180 174-186	14/1
8.00	1:12:02	4:36	9:11	154 152-156	1415	183 178-186	20/3
8.50	1:16:36	4:35	9:09	155 150-157	1419	184 178-190	11/6
9.00	1:20:56	4:20	8:40	151 148-155	1309	184 174-188	9/9
9.50	1:25:36	4:39	9:18	153 146-156	1424	185 182-188	11/6
10.00	1:30:19	4:43	9:27	152 149-155	1435	183 174-188	11/2
10.50	1:34:54	4:35	9:09	156 153-158	1428	183 180-190	19/6
11.00	1:39:12	4:18	8:37	153 150-155	1317	184 178-190	11/30
11.50	1:43:26	4:14	8:27	153 149-157	1294	184 180-188	3/9
12.00	1:47:28	4:03	8:05	149 146-151	1205	183 176-190	0/31
12.50	1:51:44	4:16	8:32	150 144-153	1279	182 176-188	0/17
13.00	1:56:07	4:23	8:46	152 150-154	1332	184 180-190	5/10
13.25	1:58:08	2:01	7:59	156 152-161	1245	184 182-188	2/4

Heart

150/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 89m, Flat prediction 1:56:06

Elevation Graph

Biggest Climbs (m)	Min/mi
24 2.1%	9:38
24 2.3%	9:15
23 1.4%	9:05
20 2.2%	9:02
13 1.5%	9:13
12 2.5%	9:11
See your biggest climbs

Cadence

180 (190 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	180	13.3	1:58:08	8:55
Walk	0.0	110	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	51.33%	More
800m	3:56	7:54	54.54%	More
1km	4:59	8:02	56.04%	More
Mile	8:09	8:09	58.49%	More
5k	26:11	8:26	63.64%	More
5 miles	43:48	8:46	62.13%	More
10k	54:53	8:50	62.07%	More
10 miles	1:28:54	8:53	63.15%	More
Half	1:56:39	8:54	63.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	69.13
5km	23:59	7:43	69.49
5M	40:28	8:06	67.23
10km	51:22	8:16	66.32
10M	1:26:39	8:40	64.80
Half	1:56:35	8:54	62.91
20M	3:05:35	9:17	62.20
Mara	4:09:41	9:32	61.24

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To plan	Yes
Pace (type)	Marathon target pace