Sun 18th Nov 2018 at 10:00am by Rosehip
Run > Race
breezy
-
Time
2:27:00
-
Miles
13.12
-
Min/mi
11:12
-
Pacing
87%
-
WAVA
52.16
-
Cals
1505
-
Asc(m)
148
-
Hillscore
10
-
Surface
Road
Notes & Comments
Badly paced St Neots half - 1st two miles a little quicker than plan (I was cold, it felt OK, we were chatting) the lump in Abbostley was tough and lead to too much walking. Distracted gossip and too much walking with Mick and Phil around 9/10 miles - legs did what they felt like for the last two.
Painful right leg - hip/glute and hamstring form about mile 6 - remember this before - the camber is so wrong running on the "wrong" side of the road.
Split Summary
===
1) 1m - 10:41(10:41/m) 116cal 5.62/6.68mph
2) 1m - 10:32(10:32/m) 115cal 5.7/6.63mph
3) 1m - 11:11(11:11/m) 117cal 5.37/6.38mph
4) 1m - 11:46(11:46/m) 111cal 5.1/7.15mph
5) 1m - 11:12(11:12/m) 114cal 5.36/6.78mph
6) 1m - 11:28(11:28/m) 113cal 5.23/6.68mph
7) 1m - 10:57(10:57/m) 117cal 5.48/6.67mph
8) 1m - 11:17(11:17/m) 116cal 5.31/6.27mph
9) 1m - 12:31(12:31/m) 111cal 4.8/6.62mph
10) 1m - 11:31(11:31/m) 114cal 5.21/6.48mph
11) 1m - 11:33(11:33/m) 116cal 5.2/6.57mph
12) 1m - 10:57(10:57/m) 114cal 5.48/6.72mph
13) 1m - 10:20(10:20/m) 118cal 5.8/6.78mph
14) 0.12m - 1:05(9:09/m) 13cal 6.55/7.72mph
10:41 10:32 11:11 11:46 11:12 11:28 10:57 11:17 12:31 11:31 11:33 10:57 10:20 1:05
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
5:19 |
5:19 |
10:39 |
9/0 |
| 1.00 |
10:41 |
5:21 |
10:43 |
7/1 |
| 1.50 |
15:54 |
5:14 |
10:28 |
0/8 |
| 2.00 |
21:13 |
5:18 |
10:36 |
2/7 |
| 2.50 |
26:45 |
5:32 |
11:04 |
5/1 |
| 3.00 |
32:23 |
5:39 |
11:17 |
6/0 |
| 3.50 |
38:03 |
5:39 |
11:19 |
15/1 |
| 4.00 |
44:10 |
6:07 |
12:14 |
11/1 |
| 4.50 |
49:22 |
5:12 |
10:24 |
2/4 |
| 5.00 |
55:22 |
6:01 |
12:01 |
9/19 |
| 5.50 |
1:01:22 |
6:00 |
11:59 |
10/1 |
| 6.00 |
1:06:50 |
5:28 |
10:56 |
6/12 |
| 6.50 |
1:12:13 |
5:23 |
10:46 |
0/13 |
| 7.00 |
1:17:47 |
5:34 |
11:08 |
2/5 |
| 7.50 |
1:23:15 |
5:28 |
10:56 |
3/3 |
| 8.00 |
1:29:04 |
5:49 |
11:38 |
4/5 |
| 8.50 |
1:34:51 |
5:47 |
11:35 |
12/1 |
| 9.00 |
1:41:35 |
6:43 |
13:27 |
11/5 |
| 9.50 |
1:47:24 |
5:50 |
11:39 |
8/1 |
| 10.00 |
1:53:05 |
5:41 |
11:22 |
8/6 |
| 10.50 |
1:58:40 |
5:34 |
11:09 |
2/4 |
| 11.00 |
2:04:39 |
5:59 |
11:58 |
2/11 |
| 11.50 |
2:10:10 |
5:31 |
11:03 |
0/6 |
| 12.00 |
2:15:35 |
5:25 |
10:49 |
1/9 |
| 12.50 |
2:21:01 |
5:26 |
10:52 |
1/7 |
| 13.00 |
2:25:55 |
4:54 |
9:48 |
0/9 |
| 13.12 |
2:27:00 |
1:05 |
9:18 |
0/2 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:19 |
43.48% |
More |
| 800m |
4:47 |
9:38 |
46.58% |
More |
| 1km |
6:02 |
9:42 |
48.15% |
More |
| Mile |
10:13 |
10:13 |
48.30% |
More |
| 5k |
33:27 |
10:46 |
51.53% |
More |
| 5 miles |
55:22 |
11:04 |
50.85% |
More |
| 10k |
1:09:01 |
11:06 |
51.11% |
More |
| 10 miles |
1:53:03 |
11:18 |
51.47% |
More |
| Half |
2:26:49 |
11:12 |
52.16% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:31 |
6:31 |
75.70 |
| 5km |
25:42 |
8:16 |
67.07 |
| 5M |
45:44 |
9:09 |
61.57 |
| 10km |
59:29 |
9:34 |
59.30 |
| 10M |
1:45:49 |
10:35 |
55.00 |
| Half |
2:26:44 |
11:12 |
51.83 |
| 20M |
4:04:52 |
12:15 |
48.95 |
| Mara |
5:39:32 |
12:58 |
46.81 |
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