Sun 7th Mar 2010 at 9:00am by mackfly
Run > Race
- windy
- cold
-
Time
2:25:27
-
Miles
20.00
-
Min/mi
7:16
-
Pacing
0%
-
WAVA
63.83
-
Cals
2611
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Thanet 20 - very cold and windy runnning in one direction but great sunshine in the 2nd half with the wind predominantly behind. Quite hilly.
The aim was to do a progressive run upping the pace every 5 miles. Ideally 8mm ( 40m )7.40 ( 38.20 ) 7.15 (36.15) 6.50 ( 34.10). Reality , 1st 5m = 38.33, 10m = 38.08 15m = 35.15 20m = 33.31m.
felt strong in 2nd half and its wasn't too hard to keep the faster pace. This was helped by the wind but there was a few hills and pedestrians to dodge.
fuelling - cereal at 2 hours before. sqeezy gel at 6, 12 and 16miles. water at every station. imodium at start.
Split Summary
====
1) - 1m - 7:33(7:33/m) - 129cal
2) - 1m - 7:27(7:27/m) - 131cal
3) - 1m - 7:33(7:33/m) - 132cal
4) - 1m - 7:55(7:55/m) - 132cal
5) - 1m - 8:05(8:05/m) - 131cal
6) - 1m - 7:37(7:37/m) - 132cal
7) - 1m - 7:36(7:36/m) - 131cal
8) - 1m - 7:33(7:33/m) - 132cal
9) - 1m - 7:53(7:53/m) - 131cal
10) - 1m - 7:29(7:29/m) - 130cal
11) - 1m - 7:03(7:03/m) - 131cal
12) - 1m - 7:13(7:13/m) - 131cal
13) - 1m - 7:16(7:16/m) - 129cal
14) - 1m - 7:03(7:03/m) - 131cal
15) - 1m - 6:40(6:40/m) - 129cal
16) - 1m - 6:51(6:51/m) - 131cal
17) - 1m - 6:46(6:46/m) - 129cal
18) - 1m - 6:29(6:29/m) - 130cal
19) - 1m - 6:43(6:43/m) - 129cal
20) - 1m - 6:42(6:42/m) - 130cal
Pace Zone Summary
====
Pace Zone: 5:40-5:59/mile: 1.1%
Pace Zone: 6:00-6:19/mile: 4.2%
Pace Zone: 6:20-6:39/mile: 12.3%
Pace Zone: 6:40-6:59/mile: 15.8%
Pace Zone: 7:00-7:19/mile: 16.3%
Pace Zone: 7:20-7:39/mile: 18.8%
Pace Zone: 7:40-7:59/mile: 14.8%
Pace Zone: 8:00-8:19/mile: 8.4%
Pace Zone: 8:20-8:39/mile: 4%
Pace Zone: 8:40-8:59/mile: 1.7%
7:33 7:27 7:33 7:55 8:05 7:37 7:36 7:33 7:53 7:29 7:03 7:13 7:16 7:03 6:40 6:51 6:46 6:29 6:43 6:42
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:51 |
5:51 |
67.08 |
5km |
19:44 |
6:21 |
67.58 |
5M |
32:53 |
6:35 |
65.82 |
10km |
41:31 |
6:41 |
65.11 |
10M |
1:09:09 |
6:55 |
64.55 |
Half |
1:32:23 |
7:03 |
63.42 |
20M |
2:25:27 |
7:16 |
63.82 |
Mara |
3:14:19 |
7:25 |
63.70 |
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