Sun 2nd Oct 2011 at 11:00am by paulhalford
Run > General
-
Time
27:08
-
Miles
4.97
-
Min/mi
5:28
-
Pacing
NAN%
-
WAVA
79.34
-
Cals
587
-
Asc(m)
77
-
Surface
Road
Notes & Comments
2 comments
3rd at Frostbite on a hard grass course in hot weather.
Probably would have been happy with the time had I won as this was about 12s quicker than last year, but being beaten so convincingly and losing on a sprint finish to an 800m runner, I'm putting in a more negative slant on it.
Still, I knew I was less 100 per cent. Just want to get my rest out of the way and get back in training for the spring as I don't feel I have anything more to offer for this season. That said, I could yet be tempted to enter the GER.
Felt rubbish in about 10th at halfway and can't believe I got up into second.
Split Summary
====
1) - 1m - 5:30(5:30/m) - 118cal
2) - 1m - 5:33(5:33/m) - 120cal
3) - 1m - 5:29(5:29/m) - 116cal
4) - 1m - 5:30(5:30/m) - 121cal
5) - 0.97m - 5:06(5:14/m) - 112cal
Pace Zone Summary
====
Pace Zone: 3:40-3:59/mile: 1.4%
Pace Zone: 4:00-4:19/mile: 1.1%
Pace Zone: 4:20-4:39/mile: 7.1%
Pace Zone: 4:40-4:59/mile: 13.5%
Pace Zone: 5:00-5:19/mile: 18.9%
Pace Zone: 5:20-5:39/mile: 19.9%
Pace Zone: 5:40-5:59/mile: 13.9%
Pace Zone: 6:00-6:19/mile: 10.3%
Pace Zone: 6:20-6:39/mile: 7.3%
Pace Zone: 6:40-6:59/mile: 3%
Pace Zone: 7:00-7:19/mile: 1.8%
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
0 |
0 |
0 |
0/0 |
0.50 |
0 |
0 |
0 |
0/0 |
0.75 |
0 |
0 |
0 |
0/0 |
1.00 |
0 |
0 |
0 |
0/0 |
1.25 |
0 |
0 |
0 |
0/0 |
1.50 |
0 |
0 |
0 |
0/0 |
1.75 |
0 |
0 |
0 |
0/0 |
2.00 |
0 |
0 |
0 |
0/0 |
2.25 |
0 |
0 |
0 |
0/0 |
2.50 |
0 |
0 |
0 |
0/0 |
2.75 |
0 |
0 |
0 |
0/0 |
3.00 |
0 |
0 |
0 |
0/0 |
3.25 |
0 |
0 |
0 |
0/0 |
3.50 |
0 |
0 |
0 |
0/0 |
3.75 |
0 |
0 |
0 |
0/0 |
4.00 |
0 |
0 |
0 |
0/0 |
4.25 |
0 |
0 |
0 |
0/0 |
4.50 |
0 |
0 |
0 |
0/0 |
4.75 |
0 |
0 |
0 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:58 |
4:58 |
79.01 |
5km |
16:29 |
5:18 |
80.90 |
5M |
27:18 |
5:28 |
79.28 |
10km |
34:23 |
5:32 |
78.61 |
10M |
56:56 |
5:42 |
78.40 |
Half |
1:15:48 |
5:47 |
77.29 |
20M |
1:58:42 |
5:56 |
78.21 |
Mara |
2:38:02 |
6:02 |
78.33 |
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Well done! Not bad for a week after your ultra!
Head up Paul and well done.