Sun 6th Sep 2009 at 8:00am by mackfly
Run > Race
-
Time
1:30:23
-
Miles
13.10
-
Min/mi
6:54
-
WAVA
64.98
-
Cals
1521
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Surrey Badger, took first flat couple of road miles dead easy and was steady on the initial hill, increased the pace at 5 miles, ran at faster pace last 4 miles, with a sun 6mm in final mile with a sprint finish. Legs fine from yesterday. Inside of right ankle is aching and slightly swollen. Did this yesterday hurdling a poodle. Lots left in the tank. garmin seems to loose a few hundred metres around 8 miles hence the short distance and long mile split. Much harder course then Burnham Beeches and MK but time only slightly different plus ran a 10k PB on Sat. Goes to show how bad I am in the heat/sun and that going out too quick is working for me at the moment.
Split Summary
====
1) - 1m - 7:07(7:07/m) - 116cal
2) - 1m - 7:09(7:09/m) - 119cal
3) - 1m - 7:22(7:22/m) - 119cal
4) - 1m - 7:55(7:55/m) - 121cal
5) - 1m - 7:18(7:18/m) - 119cal
6) - 1m - 7:14(7:14/m) - 118cal
7) - 1m - 6:39(6:39/m) - 118cal
8) - 1m - 7:50(7:50/m) - 119cal
9) - 1m - 7:03(7:03/m) - 119cal
10) - 1m - 6:33(6:33/m) - 117cal
11) - 1m - 6:33(6:33/m) - 117cal
12) - 1m - 6:24(6:24/m) - 118cal
13) - 0.89m - 5:16(5:55/m) - 101cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 2.2%
Pace Zone: 5:40-5:59/mile: 7.7%
Pace Zone: 6:00-6:19/mile: 14.7%
Pace Zone: 6:20-6:39/mile: 14.6%
Pace Zone: 6:40-6:59/mile: 12.6%
Pace Zone: 7:00-7:19/mile: 14%
Pace Zone: 7:20-7:39/mile: 8.5%
Pace Zone: 7:40-7:59/mile: 5.9%
Pace Zone: 8:00-8:19/mile: 4%
Pace Zone: 8:20-8:39/mile: 3.3%
Pace Zone: 8:40-8:59/mile: 3.2%
Pace Zone: 9:00-9:19/mile: 2.2%
Pace Zone: 9:20-9:39/mile: 1.5%
Pace Zone: 9:40-9:59/mile: 1.4%
7:07 7:09 7:22 7:55 7:18 7:14 6:39 7:50 7:03 6:33 6:33 6:24 5:16
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:43 |
5:43 |
68.16 |
5km |
19:18 |
6:13 |
68.60 |
5M |
32:10 |
6:26 |
66.86 |
10km |
40:37 |
6:32 |
66.18 |
10M |
1:07:39 |
6:46 |
65.64 |
Half |
1:30:23 |
6:54 |
64.49 |
20M |
2:22:18 |
7:07 |
64.91 |
Mara |
3:10:06 |
7:15 |
64.79 |
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