Sun 21st Mar 2010 at 10:00am by HappyG(rrr)

Run > Race

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Time
1:45:43
Miles
13.17
Min/mi
8:02
Pacing
95%
WAVA
56.89
Cals
1729
Asc(m)
522
Surface
Road

Notes & Comments

1 comments

Alloa half, with Ken and David (union). Ken did great. I really struggled. Felt fine until about 8 or 9 miles, then leaden legged, calves tired, quads, no bounce. Really struggled as Ken picked pace up in last 3 miles. No hip flexor or groin pain. Felt pelvis/abdominals towards end too. Muscles seized up after race quite badly too. Oh well, I guess a month of no running, you can lose fitness! Hope VLM goes OK. 4 hour target, 9 min/mile. Surely I can do that with him? :-)G

Split Summary

====

1) - 1m - 8:02(8:02/m) - 128cal

2) - 1m - 7:51(7:51/m) - 132cal

3) - 1m - 8:25(8:25/m) - 131cal

4) - 1m - 8:19(8:19/m) - 131cal

5) - 1m - 8:02(8:02/m) - 131cal

6) - 1m - 8:16(8:16/m) - 131cal

7) - 1m - 7:53(7:53/m) - 132cal

8) - 1m - 8:05(8:05/m) - 131cal

9) - 1m - 7:58(7:58/m) - 132cal

10) - 1m - 7:56(7:56/m) - 132cal

11) - 1m - 8:08(8:08/m) - 131cal

12) - 1m - 7:54(7:54/m) - 131cal

13) - 1m - 7:36(7:36/m) - 133cal

14) - 0.18m - 1:19(7:20/m) - 23cal

Pace Zone Summary

====

Pace Zone: 6:40-6:59/mile: 2.3%

Pace Zone: 7:00-7:19/mile: 5.4%

Pace Zone: 7:20-7:39/mile: 14.1%

Pace Zone: 7:40-7:59/mile: 27.1%

Pace Zone: 8:00-8:19/mile: 22.6%

Pace Zone: 8:20-8:39/mile: 13.5%

Pace Zone: 8:40-8:59/mile: 6.7%

Pace Zone: 9:00-9:19/mile: 3.4%

Pace Zone: 9:20-9:39/mile: 1.3%

8:02 7:51 8:25 8:19 8:02 8:16 7:53 8:05 7:58 7:56 8:08 7:54 7:36 1:19

Hyperboy
Good running m8 and by the sound of it you need a good rest!!!

Pin Map

0mi in 0

Pace

44%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:07	4:07	8:14	0/0
1.00	7:57	3:50	7:40	0/0
1.50	11:54	3:57	7:54	0/0
2.00	15:48	3:54	7:48	0/0
2.50	20:01	4:13	8:25	0/0
3.00	24:13	4:12	8:24	0/0
3.50	28:25	4:13	8:25	0/0
4.00	32:31	4:06	8:12	0/0
4.50	36:35	4:03	8:06	0/0
5.00	40:33	3:59	7:58	0/0
5.50	44:37	4:04	8:08	0/0
6.00	48:49	4:12	8:24	0/0
6.50	52:43	3:54	7:48	0/0
7.00	56:42	3:59	7:58	0/0
7.50	1:00:43	4:00	8:00	0/0
8.00	1:04:47	4:05	8:09	0/0
8.50	1:08:43	3:55	7:51	0/0
9.00	1:12:45	4:03	8:05	0/0
9.50	1:16:42	3:57	7:53	0/0
10.00	1:20:42	4:00	7:59	0/0
10.50	1:24:42	4:00	8:00	0/0
11.00	1:28:49	4:08	8:15	0/0
11.50	1:32:55	4:05	8:11	0/0
12.00	1:36:43	3:48	7:36	0/0
12.50	1:40:31	3:48	7:37	0/0
13.00	1:44:19	3:48	7:37	0/0
13.17	1:45:39	1:20	7:42	0/0

Elevation

Asc 522m, Range 0m, Flat prediction 1:45:43

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	5:42	5:42	69.85
5km	20:35	6:38	65.74
5M	35:17	7:03	62.26
10km	45:08	7:16	60.70
10M	1:17:23	7:44	58.44
Half	1:45:05	8:01	56.46
20M	2:49:42	8:29	55.40
Mara	3:50:26	8:48	54.41

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