Sun 20th Nov 2011 at 10:00am by Makka
Run > Race
-
Time
1:23:28
-
Miles
13.11
-
Min/mi
6:22
-
Pacing
23%
-
WAVA
70.43
-
Cals
1535
-
Asc(m)
345
-
Surface
Road
Notes & Comments
10 comments
Split Summary
====
1) - 1m - 6:16(6:16/m) - 115cal
2) - 1m - 6:14(6:14/m) - 116cal
3) - 1m - 6:21(6:21/m) - 117cal
4) - 1m - 6:32(6:32/m) - 117cal
5) - 1m - 6:24(6:24/m) - 117cal
6) - 1m - 6:11(6:12/m) - 116cal
7) - 1m - 6:22(6:22/m) - 117cal
8) - 1m - 6:25(6:25/m) - 118cal
9) - 1m - 6:42(6:42/m) - 118cal
10) - 1m - 6:31(6:31/m) - 118cal
11) - 1m - 6:30(6:30/m) - 118cal
12) - 1m - 6:15(6:15/m) - 116cal
13) - 1m - 6:01(6:01/m) - 115cal
14) - 0.15m - 46(5:12/m) - 17cal
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 1.2%
Pace Zone: 5:20-5:39/mile: 3.6%
Pace Zone: 5:40-5:59/mile: 10%
Pace Zone: 6:00-6:19/mile: 30.5%
Pace Zone: 6:20-6:39/mile: 29.9%
Pace Zone: 6:40-6:59/mile: 15.2%
Pace Zone: 7:00-7:19/mile: 5.3%
Pace Zone: 7:20-7:39/mile: 1.8%
6:16 6:14 6:21 6:32 6:24 6:11 6:22 6:25 6:42 6:31 6:30 6:15 6:01 46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
0 |
0 |
0 |
0/0 |
1.00 |
0 |
0 |
0 |
0/0 |
1.50 |
0 |
0 |
0 |
0/0 |
2.00 |
0 |
0 |
0 |
0/0 |
2.50 |
0 |
0 |
0 |
0/0 |
3.00 |
0 |
0 |
0 |
0/0 |
3.50 |
0 |
0 |
0 |
0/0 |
4.00 |
0 |
0 |
0 |
0/0 |
4.50 |
0 |
0 |
0 |
0/0 |
5.00 |
53 |
53 |
1:46 |
0/0 |
5.50 |
4:06 |
3:13 |
6:25 |
0/0 |
6.00 |
7:04 |
2:59 |
5:57 |
0/0 |
6.50 |
10:14 |
3:10 |
6:19 |
0/0 |
7.00 |
13:26 |
3:12 |
6:24 |
0/0 |
7.50 |
16:35 |
3:09 |
6:18 |
0/0 |
8.00 |
19:51 |
3:17 |
6:33 |
0/0 |
8.50 |
23:10 |
3:19 |
6:38 |
0/0 |
9.00 |
26:33 |
3:23 |
6:46 |
0/0 |
9.50 |
29:53 |
3:19 |
6:39 |
0/0 |
10.00 |
33:04 |
3:11 |
6:23 |
0/0 |
10.50 |
36:19 |
3:15 |
6:30 |
0/0 |
11.00 |
39:34 |
3:15 |
6:29 |
0/0 |
11.50 |
42:40 |
3:06 |
6:12 |
0/0 |
12.00 |
45:49 |
3:09 |
6:18 |
0/0 |
12.50 |
48:56 |
3:07 |
6:14 |
0/0 |
13.00 |
51:50 |
2:54 |
5:48 |
0/0 |
13.15 |
52:36 |
46 |
5:14 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:15 |
5:03 |
60.00% |
More |
800m |
2:43 |
5:28 |
63.31% |
More |
1km |
3:30 |
5:38 |
64.40% |
More |
Mile |
5:53 |
5:53 |
66.21% |
More |
5k |
19:15 |
6:12 |
68.75% |
More |
5 miles |
31:42 |
6:20 |
67.86% |
More |
10k |
39:18 |
6:19 |
68.41% |
More |
10 miles |
1:03:40 |
6:22 |
69.74% |
More |
Half |
1:23:11 |
6:21 |
70.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:27 |
5:27 |
71.49 |
5km |
18:09 |
5:51 |
72.94 |
5M |
30:03 |
6:01 |
71.57 |
10km |
37:50 |
6:05 |
71.04 |
10M |
1:02:38 |
6:16 |
70.89 |
Half |
1:23:24 |
6:22 |
69.89 |
20M |
2:10:36 |
6:32 |
70.72 |
Mara |
2:53:53 |
6:38 |
70.83 |
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O my god that was hard! With only 1 long run last week since the marathon as prep for this I suppose I should have seen it coming! I was hoping for a bit more but miles 4 and 9 put paid to that and sapped all the energy I had. Hung on throughout as I wanted to give up after mile 9!! Actually found it harder than the Marathon and my legs are in agony! Not sure I will make football tomorrow!
You did well to stick it out Paul, and you did forget to mention it was a PB anyway! Obviously more to come when you are a bit fresher and prepared for it! I agree about miles 4 and 9, they were hard work.
Great PB Makka and congrats on really digging in and getting the job done. This game is as tough mentally as physically. Maybe a 20 minute pace at PR was a bit too much to ask the day before a race - perhaps a rest next time? Even so great time, you should be delighted.
l think on reflection, I had poor preparation for this and wasn't happy with it overall. I suppose you need a bad race to enjoy the good races?! parkrun pacing the day beforehand wasn't the best choice Chris!
Got close to my 10 mile PB as well so I should be pleased with my progress.
Not a bad effort for an old man! 20 min 5k day before 'say no go'...
Al is that a De La Soul reference?!
Yes buddy, you likey?
Less carbo loading perhaps
I think it was the cheesecake with a slice of chocolate!