Sun 26th Jul 2009 at 10:00am by Mr. K.
Run > Race
-
Time
1:55:15
-
Miles
13.01
-
Min/mi
8:52
-
Pacing
87%
-
WAVA
51.53
-
Cals
1695
-
Asc(m)
42
-
Surface
Trail
Notes & Comments
Down Tow Up Flow Half Marathon - Game plan 2hrs 00mins - 1.57.45 (9.00min/m). Didn`t really go to plan split time - Split the race into three`s..
Split Summary
====
1) - 1m - 8:32(8:32/m) - 128cal
2) - 1m - 8:31(8:31/m) - 128cal
3) - 1m - 8:40(8:40/m) - 130cal
4) - 1m - 8:33(8:33/m) - 130cal
5) - 1m - 9:04(9:04/m) - 132cal
6) - 1m - 8:45(8:45/m) - 132cal
7) - 1m - 8:46(8:46/m) - 130cal
8) - 1m - 8:43(8:43/m) - 133cal
9) - 1m - 9:34(9:34/m) - 130cal
10) - 1m - 8:37(8:37/m) - 131cal
11) - 1m - 9:15(9:15/m) - 131cal
12) - 1m - 9:14(9:14/m) - 132cal
13) - 1m - 8:56(8:56/m) - 126cal
14) - 0.02m - 6(5:08/m) - 2cal
8:32 8:31 8:40 8:33 9:04 8:45 8:46 8:43 9:34 8:37 9:15 9:14 8:56 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
0.50 |
4:15 |
4:15 |
8:30 |
1.00 |
8:24 |
4:10 |
8:19 |
1.50 |
12:36 |
4:12 |
8:24 |
2.00 |
16:56 |
4:19 |
8:38 |
2.50 |
21:21 |
4:25 |
8:51 |
3.00 |
25:36 |
4:15 |
8:29 |
3.50 |
29:52 |
4:16 |
8:33 |
4.00 |
34:08 |
4:16 |
8:33 |
4.50 |
38:38 |
4:30 |
8:59 |
5.00 |
43:12 |
4:34 |
9:08 |
5.50 |
47:34 |
4:22 |
8:44 |
6.00 |
51:57 |
4:23 |
8:46 |
6.50 |
56:21 |
4:24 |
8:48 |
7.00 |
1:00:43 |
4:22 |
8:43 |
7.50 |
1:04:58 |
4:15 |
8:30 |
8.00 |
1:09:26 |
4:28 |
8:56 |
8.50 |
1:13:52 |
4:26 |
8:52 |
9.00 |
1:18:59 |
5:07 |
10:15 |
9.50 |
1:23:16 |
4:16 |
8:33 |
10.00 |
1:27:38 |
4:22 |
8:45 |
10.50 |
1:32:14 |
4:36 |
9:12 |
11.00 |
1:36:53 |
4:39 |
9:18 |
11.50 |
1:41:48 |
4:55 |
9:51 |
12.00 |
1:46:07 |
4:19 |
8:37 |
12.50 |
1:50:37 |
4:30 |
9:00 |
13.00 |
1:55:03 |
4:25 |
8:51 |
13.01 |
1:55:09 |
6 |
7:36 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:47 |
39.76% |
More |
800m |
4:00 |
8:03 |
44.29% |
More |
1km |
5:01 |
8:04 |
46.22% |
More |
Mile |
8:19 |
8:19 |
47.91% |
More |
5k |
26:26 |
8:30 |
51.19% |
More |
5 miles |
43:10 |
8:38 |
50.89% |
More |
10k |
53:48 |
8:39 |
50.93% |
More |
10 miles |
1:27:37 |
8:46 |
51.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
52.38 |
5km |
25:15 |
8:08 |
53.59 |
5M |
41:49 |
8:22 |
52.53 |
10km |
52:39 |
8:28 |
52.04 |
10M |
1:27:12 |
8:43 |
51.86 |
Half |
1:56:06 |
8:52 |
51.11 |
20M |
3:01:48 |
9:05 |
51.72 |
Mara |
4:02:03 |
9:14 |
51.79 |
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