Sun 22nd Jan 2012 at 10:00am by Nephi
Run > Race
- v windy
- cold
-
Time
1:31:05
-
Miles
13.14
-
Min/mi
6:56
-
Pacing
92%
-
WAVA
68.59
-
Cals
1547
-
BPM
173
-
%MHR
87.3
-
B/mi
1198
-
Asc(m)
175
-
Hillscore
12
-
Surface
Road
Notes & Comments
1 comments
Essar Four Villages Half Marathon
Boy was it windy out there today, knew I was not fit enough for a PB attempt even without the wind so set a target of 7mm for the run. Dipped a bit from 8-11 but overall please with the effort.
Walked the drink stations which works best for me with cups and you don't really loose any time as I did not loose touch with those I was running around.
Note for McNewbie, the energy boast was needed but flap jack mid run is difficult to eat so probably best to stick with the jelly babies :).
Participant Summary
Race No 611
Category M45
Cat Gun Po 44/222
Gun Time 01:31:26
Gun Pos 220/1622
Chip Time 01:31:05
Chip Pos 223/1622
Race Summary
Started 1634
Finished 1622
And back over 70% WAVA (Just)
Split Summary
===
1) 1m - 7:04(7:04/m) - 38cal - 159/189bpm - 88/89rpm - 8.49/9.58mph
2) 1m - 6:43(6:43/m) - 117cal - 164/170bpm - 89/90rpm - 8.93/10.35mph
3) 1m - 6:36(6:36/m) - 118cal - 169/172bpm - 89/90rpm - 9.08/9.95mph
4) 1m - 6:51(6:51/m) - 123cal - 171/175bpm - 88/90rpm - 8.77/10.09mph
5) 1m - 6:54(6:54/m) - 123cal - 170/176bpm - 88/89rpm - 8.69/9.44mph
6) 1m - 7:00(7:00/m) - 126cal - 172/175bpm - 88/89rpm - 8.57/9.23mph
7) 1m - 6:52(6:52/m) - 122cal - 173/179bpm - 88/89rpm - 8.73/9.43mph
8) 1m - 7:22(7:22/m) - 131cal - 173/181bpm - 87/88rpm - 8.14/9.3mph
9) 1m - 7:17(7:17/m) - 133cal - 177/182bpm - 87/89rpm - 8.23/9.24mph
10) 1m - 7:13(7:13/m) - 130cal - 177/187bpm - 87/89rpm - 8.32/9.35mph
11) 1m - 7:28(7:28/m) - 126cal - 176/182bpm - 86/92rpm - 8.03/10.53mph
12) 1m - 6:22(6:22/m) - 119cal - 180/183bpm - 90/92rpm - 9.43/10.42mph
13) 1m - 6:34(6:33/m) - 126cal - 184/190bpm - 90/91rpm - 9.15/10.21mph
14) 0.14m - 48(5:42/m) - 15cal - 191/194bpm - 93/95rpm - 10.53/11.35mph
Pace Zone Summary
===
Pace Zone: 5:40-5:59/m: 1.9%
Pace Zone: 6:00-6:19/m: 6.5%
Pace Zone: 6:20-6:39/m: 17.7%
Pace Zone: 6:40-6:59/m: 30.2%
Pace Zone: 7:00-7:19/m: 22.9%
Pace Zone: 7:20-7:39/m: 11.7%
Pace Zone: 7:40-7:59/m: 4.3%
Pace Zone: 8:00-8:19/m: 2.1%
Heart Rate Zone Summary
===
HR Zone: 48-153 (Sub-70%): 2.5%
HR Zone: 161-168 (76-80%): 15.2%
HR Zone: 168-176 (81-85%): 47.2%
HR Zone: 176-183 (86-90%): 29.4%
HR Zone: 183-191 (91-95%): 4.1%
Cadence Zone Summary
===
Cadence Zone: 81-85/rpm: 1.2%
Cadence Zone: 86-90/rpm: 92.6%
Cadence Zone: 91-95/rpm: 5.1%
Max Speed
===
11.35mph
7:04 6:43 6:36 6:51 6:54 7:00 6:52 7:22 7:17 7:13 7:28 6:22 6:34 48
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
3:39 |
3:39 |
7:17 |
152 76-187 |
1107 |
5/2 |
1.00 |
7:03 |
3:25 |
6:50 |
167 160-189 |
1140 |
6/1 |
1.50 |
10:34 |
3:31 |
7:02 |
165 161-169 |
1160 |
14/0 |
2.00 |
13:46 |
3:12 |
6:24 |
164 160-170 |
1050 |
0/16 |
2.50 |
17:06 |
3:20 |
6:39 |
168 163-172 |
1118 |
3/1 |
3.00 |
20:23 |
3:17 |
6:34 |
170 168-172 |
1115 |
0/8 |
3.50 |
23:53 |
3:30 |
7:00 |
172 169-175 |
1204 |
3/3 |
4.00 |
27:13 |
3:21 |
6:41 |
170 166-174 |
1136 |
1/5 |
4.50 |
30:38 |
3:25 |
6:49 |
169 167-172 |
1152 |
5/0 |
5.00 |
34:08 |
3:30 |
7:00 |
170 165-176 |
1189 |
7/3 |
5.50 |
37:38 |
3:30 |
7:00 |
173 171-175 |
1210 |
9/1 |
6.00 |
41:08 |
3:30 |
7:01 |
171 167-173 |
1200 |
2/2 |
6.50 |
44:35 |
3:27 |
6:53 |
173 171-177 |
1191 |
6/2 |
7.00 |
48:00 |
3:25 |
6:51 |
173 170-179 |
1185 |
4/2 |
7.50 |
51:35 |
3:35 |
7:10 |
173 171-176 |
1239 |
13/0 |
8.00 |
55:23 |
3:48 |
7:35 |
173 169-181 |
1312 |
10/1 |
8.50 |
59:03 |
3:40 |
7:20 |
177 172-182 |
1299 |
12/1 |
9.00 |
1:02:40 |
3:37 |
7:15 |
177 172-181 |
1282 |
10/10 |
9.50 |
1:06:17 |
3:37 |
7:15 |
177 172-187 |
1283 |
10/7 |
10.00 |
1:09:53 |
3:35 |
7:11 |
176 172-186 |
1264 |
5/4 |
10.50 |
1:13:47 |
3:54 |
7:49 |
176 166-182 |
1375 |
23/0 |
11.00 |
1:17:21 |
3:34 |
7:07 |
176 167-181 |
1254 |
7/20 |
11.50 |
1:20:39 |
3:18 |
6:36 |
180 177-183 |
1189 |
1/11 |
12.00 |
1:23:43 |
3:04 |
6:07 |
180 178-183 |
1101 |
0/35 |
12.50 |
1:26:59 |
3:17 |
6:33 |
182 175-184 |
1193 |
2/13 |
13.00 |
1:30:16 |
3:17 |
6:34 |
185 182-190 |
1213 |
1/7 |
13.14 |
1:31:04 |
48 |
5:42 |
191 188-194 |
1090 |
0/2 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:43 |
5:43 |
72.27 |
5km |
19:20 |
6:13 |
72.67 |
5M |
32:15 |
6:27 |
70.83 |
10km |
40:44 |
6:33 |
69.98 |
10M |
1:07:55 |
6:48 |
69.32 |
Half |
1:30:47 |
6:56 |
68.06 |
20M |
2:23:03 |
7:09 |
68.44 |
Mara |
3:11:13 |
7:18 |
68.27 |
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