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
Lightning McQueen
Well done Nephi - top result :-)
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Pace

1% 8% 71% 20%

Splits

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

Heart

173/194max
  • Show Beats/Mile

Elevation

Asc 175m, Range 91m, Flat prediction 1:28:53
Elevation Graph
Biggest Climbs (m) Min/mi
54 1.8% 7:21
30 1.5% 6:58
28 2.5% 7:44
12 2.5% 7:19
See your biggest climbs

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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