Sun 18th Mar 2012 at 10:00am by Tizer
Run > Race
-
Time
1:21:53
-
Miles
13.12
-
Min/mi
6:14
-
Pacing
96%
-
WAVA
72.20
-
Cals
1523
-
BPM
165
-
%MHR
90.3
-
B/mi
1031
-
Asc(m)
151
-
Hillscore
9
-
Surface
Road
Notes & Comments
13 comments
Alloa Half Marathon - Took a decent chunk off last years time and knocked another 30 secs off my pb so happy with that. HR was low (ave 87% compared to 89% last year) but legs were struggling a bit even at that effort. Found it tough after 9 miles and it shows in the splits
Good signs for Edinburgh though. Few more long runs between now and then and I reckon I've got a decent chance
Split Summary
====
1) - 1m - 5:56(5:56/m) - 156bpm avge - 166bpm max
2) - 1m - 6:06(6:06/m) - 164bpm avge - 166bpm max
3) - 1m - 6:22(6:22/m) - 167bpm avge - 169bpm max
4) - 1m - 6:11(6:11/m) - 167bpm avge - 171bpm max
5) - 1m - 5:58(5:58/m) - 166bpm avge - 169bpm max
6) - 1m - 6:10(6:10/m) - 167bpm avge - 170bpm max
7) - 1m - 6:07(6:07/m) - 166bpm avge - 168bpm max
8) - 1m - 6:23(6:23/m) - 167bpm avge - 169bpm max
9) - 1m - 6:16(6:16/m) - 166bpm avge - 167bpm max
10) - 1m - 6:26(6:26/m) - 165bpm avge - 168bpm max
11) - 1m - 6:34(6:34/m) - 167bpm avge - 171bpm max
12) - 1m - 6:24(6:24/m) - 166bpm avge - 170bpm max
13) - 1m - 6:19(6:19/m) - 166bpm avge - 168bpm max
14) - 0.12m - 40(5:32/m) - 169bpm avge - 169bpm max
5:56 6:06 6:22 6:11 5:58 6:10 6:07 6:23 6:16 6:26 6:34 6:24 6:19 40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
2:54 |
2:54 |
5:48 |
148 103-161 |
858 |
6/2 |
1.00 |
5:54 |
3:00 |
6:00 |
163 160-166 |
979 |
3/7 |
1.50 |
8:58 |
3:04 |
6:07 |
165 164-166 |
1010 |
3/5 |
2.00 |
12:01 |
3:03 |
6:05 |
164 162-165 |
999 |
2/5 |
2.50 |
15:10 |
3:09 |
6:18 |
167 165-169 |
1053 |
8/0 |
3.00 |
18:23 |
3:13 |
6:27 |
167 165-168 |
1076 |
12/0 |
3.50 |
21:33 |
3:10 |
6:21 |
167 164-169 |
1059 |
7/4 |
4.00 |
24:34 |
3:00 |
6:01 |
167 165-171 |
1005 |
3/9 |
4.50 |
27:35 |
3:01 |
6:02 |
166 161-169 |
1001 |
1/11 |
5.00 |
30:32 |
2:57 |
5:55 |
167 166-168 |
987 |
3/9 |
5.50 |
33:33 |
3:01 |
6:02 |
165 161-168 |
996 |
2/9 |
6.00 |
36:42 |
3:09 |
6:18 |
168 165-170 |
1058 |
9/0 |
6.50 |
39:42 |
3:00 |
6:00 |
165 163-168 |
991 |
0/14 |
7.00 |
42:49 |
3:07 |
6:14 |
167 166-168 |
1042 |
3/3 |
7.50 |
46:00 |
3:11 |
6:21 |
167 165-168 |
1061 |
5/2 |
8.00 |
49:13 |
3:13 |
6:25 |
167 164-169 |
1072 |
10/0 |
8.50 |
52:17 |
3:05 |
6:09 |
165 163-167 |
1016 |
0/12 |
9.00 |
55:29 |
3:11 |
6:23 |
166 165-167 |
1059 |
7/3 |
9.50 |
58:40 |
3:11 |
6:22 |
164 159-167 |
1045 |
2/5 |
10.00 |
1:01:54 |
3:14 |
6:29 |
166 164-168 |
1076 |
3/4 |
10.50 |
1:05:08 |
3:14 |
6:27 |
165 163-169 |
1065 |
2/4 |
11.00 |
1:08:28 |
3:20 |
6:40 |
168 163-171 |
1120 |
18/0 |
11.50 |
1:11:47 |
3:19 |
6:38 |
167 164-170 |
1109 |
18/0 |
12.00 |
1:14:52 |
3:05 |
6:11 |
165 163-167 |
1019 |
0/19 |
12.50 |
1:18:03 |
3:10 |
6:21 |
166 164-167 |
1053 |
4/6 |
13.00 |
1:21:12 |
3:09 |
6:18 |
167 166-168 |
1052 |
1/3 |
13.12 |
1:21:53 |
41 |
5:48 |
169 169-169 |
981 |
0/2 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:10 |
5:10 |
75.95 |
5km |
17:28 |
5:37 |
76.35 |
5M |
29:05 |
5:49 |
74.42 |
10km |
36:44 |
5:55 |
73.58 |
10M |
1:01:11 |
6:07 |
72.96 |
Half |
1:21:45 |
6:14 |
71.66 |
20M |
2:08:43 |
6:26 |
72.12 |
Mara |
2:51:58 |
6:34 |
71.98 |
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magic mate. well done. good signs indeed
top work to pb at Alloa great signs for Edinburgh bring on the beer!!!
Cracking time and a pb, well done
Well done Alan good pb
Excellent time. No chance of me seeing you in the distance these days like alloa last year:)
Great effort mate looked comfortable at the top of menstrie brae.
Great running, pb's all round today
Excellent mate, you're looking really strong, you'll nail London!
A PB on that course shows real progress - well done!
Great run Tizer - many congrats!!
Nice one Tizer, well done. Good to see you afterwards
Fantastic mate !!!!
Crackng run m8 well done!!!