Sun 15th Nov 2009 at 10:00am by Mothy

Run > Race

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Time
1:49:54
Miles
13.12
Min/mi
8:23
Pacing
92%
WAVA
56.73
Cals
1499
Asc(m)
420
Surface
Road

Notes & Comments

8 comments

Fantastic run with the pb i wanted! Huge thanks to Marts for getting me there over the last half mile, and brilliant support from all the cheering WJ's

Split Summary

====

1) - 1m - 8:08(8:08/m) - 112cal

2) - 1m - 7:47(7:47/m) - 116cal

3) - 1m - 8:17(8:17/m) - 115cal

4) - 1m - 8:58(8:58/m) - 113cal

5) - 1m - 8:23(8:23/m) - 116cal

6) - 1m - 8:25(8:25/m) - 114cal

7) - 1m - 8:17(8:17/m) - 115cal

8) - 1m - 8:25(8:25/m) - 114cal

9) - 1m - 8:55(8:55/m) - 114cal

10) - 1m - 8:59(8:59/m) - 113cal

11) - 1m - 8:26(8:26/m) - 114cal

12) - 1m - 8:19(8:19/m) - 115cal

13) - 1m - 7:45(7:45/m) - 115cal

14) - 0.13m - 51(6:36/m) - 13cal

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 6.3%

Pace Zone: 7:40-7:59/mile: 17.1%

Pace Zone: 8:00-8:19/mile: 21.7%

Pace Zone: 8:20-8:39/mile: 21.8%

Pace Zone: 8:40-8:59/mile: 14.7%

Pace Zone: 9:00-9:19/mile: 6.6%

Pace Zone: 9:20-9:39/mile: 4.6%

Pace Zone: 9:40-9:59/mile: 1.8%

Pace Zone: 10:00-10:19/mile: 1.1%

8:08 7:47 8:17 8:58 8:23 8:25 8:17 8:25 8:55 8:59 8:26 8:19 7:45 51

	ButterflyLou (MrsMothy) Well done fiancee!!! xx
	swerver Super run mate and welcome to the world of 'Gold' looked like you had a bit more to give sub 1.49 next ?
	Old Man Well done Mothy - this training game seems to work, who'd ever believe it!! On a flat course you'd go quicker, you can see the "spikes" in your times when you hit the hill
	Marts Great run mate. All I did was let you know how strong you loooked. Really pleased for you:)
	shop girl jules superb run, any tips for me on how to go faster.....?
	Old Man Training SGJ, but its really tough for you with the day job. Don't worry though, get Christmas out of the way then we'll get you sorted, you've reached the pre Christmas milestone in running a marathon within a month of Christmas. Just run when you can till 01.01.10
	Mothy Thanks all - I should be able to trim that time down a bit. I went off too quick, and lost a bit of consistency in some of the middle miles. If I'd stuck to my plan, The final sub 8 min mile and sprint for the line shouldn't have been necessary, so I think a little more discipline in the next one is called for. SGJ - BFL and I have been saying how well you've been going recently. You've pulled out some fantastic times on very little training. Once you get started on OM's post xmas training plans you'll be flying!
	Hey Jude Well done to you too Mothy - brilliant run - a great pb and still energy to sprint at the end!

Pace

53%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:05	4:05	8:09	0/0
1.00	8:05	4:01	8:01	0/0
1.50	11:56	3:51	7:42	0/0
2.00	15:52	3:56	7:52	0/0
2.50	19:57	4:05	8:10	0/0
3.00	24:09	4:11	8:23	0/0
3.50	28:33	4:25	8:49	0/0
4.00	33:06	4:33	9:06	0/0
4.50	37:00	3:54	7:48	0/0
5.00	41:30	4:30	8:59	0/0
5.50	45:47	4:18	8:36	0/0
6.00	49:55	4:07	8:15	0/0
6.50	54:02	4:07	8:14	0/0
7.00	58:12	4:10	8:20	0/0
7.50	1:02:21	4:09	8:19	0/0
8.00	1:06:37	4:16	8:31	0/0
8.50	1:11:01	4:24	8:47	0/0
9.00	1:15:33	4:32	9:04	0/0
9.50	1:20:15	4:42	9:24	0/0
10.00	1:24:33	4:18	8:36	0/0
10.50	1:28:48	4:15	8:31	0/0
11.00	1:32:58	4:10	8:20	0/0
11.50	1:37:06	4:08	8:15	0/0
12.00	1:41:17	4:12	8:23	0/0
12.50	1:45:18	4:01	8:02	0/0
13.00	1:49:03	3:45	7:29	0/0
13.12	1:49:54	51	6:55	0/0

Elevation

Asc 420m, Range 0m, Flat prediction 1:49:54

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	57.51
5km	23:52	7:41	58.87
5M	39:32	7:54	57.78
10km	49:46	8:01	57.28
10M	1:22:25	8:15	57.12
Half	1:49:43	8:23	56.32
20M	2:51:49	8:35	56.98
Mara	3:48:46	8:44	57.07

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