Sun 22nd Apr 2012 at 9:00am by RichHL
Run > Race
-
Time
4:05:29
-
Miles
26.45
-
Min/mi
9:17
-
Pacing
90%
-
WAVA
53.81
-
Cals
3123
-
Asc(m)
201
-
Surface
Road
Notes & Comments
1 comments
VLM 2012
Horrible positive split and too busy, noisy and horrible. I probably won't run this race again. However, it seems I have unfinished marathon business. I need a less busy but still supportive race. The last few kilometers make particularly gruesome reading.
Split Summary
===
1) 1.61km - 9:36(5:57/km) - 115cal - 10.07/14.93kph
2) 1.64km - 9:25(5:44/km) - 120cal - 10.48/13.96kph
3) 1.6km - 8:29(5:18/km) - 119cal - 11.32/15.23kph
4) 1.65km - 8:57(5:26/km) - 124cal - 11.06/14.32kph
5) 1.58km - 8:39(5:27/km) - 116cal - 10.99/13.98kph
6) 1.65km - 9:14(5:35/km) - 125cal - 10.74/15.26kph
7) 1.65km - 9:04(5:30/km) - 125cal - 10.89/18.08kph
8) 1.62km - 8:42(5:23/km) - 119cal - 11.14/15.23kph
9) 1.63km - 8:53(5:28/km) - 120cal - 10.98/14.21kph
10) 1.63km - 9:01(5:31/km) - 121cal - 10.88/14.5kph
11) 1.6km - 9:00(5:37/km) - 117cal - 10.7/12.82kph
12) 1.65km - 9:11(5:34/km) - 121cal - 10.77/13.63kph
13) 3.26km - 18:12(5:35/km) - 241cal - 10.73/14.7kph
14) 1.6km - 8:57(5:35/km) - 115cal - 10.74/13.35kph
15) 1.58km - 9:48(6:13/km) - 116cal - 9.64/50.88kph
16) 1.61km - 9:24(5:50/km) - 116cal - 10.27/11.79kph
17) 1.61km - 9:25(5:50/km) - 117cal - 10.29/16.34kph
18) 3.23km - 19:06(5:55/km) - 244cal - 10.15/21.19kph
19) 2.83km - 17:31(6:11/km) - 210cal - 9.71/13.51kph
20) 0.42km - 2:30(5:59/km) - 30cal - 10.02/12.65kph
21) 1.6km - 10:06(6:19/km) - 118cal - 9.49/12.48kph
22) 1.62km - 9:47(6:03/km) - 106cal - 9.9/219.88kph
23) 1.68km - 10:23(6:11/km) - 121cal - 9.7/19.43kph
24) 1.17km - 7:09(6:06/km) - 86cal - 9.84/12.06kph
25) 0.48km - 2:53(6:00/km) - 35cal - 10/12.65kph
26) 0.37km - 2:09(5:51/km) - 26cal - 10.26/11.55kph
Pace Zone Summary
===
Pace Zone: 4:00-4:19/km: 1.9%
Pace Zone: 4:20-4:39/km: 4.1%
Pace Zone: 4:40-4:59/km: 7.3%
Pace Zone: 5:00-5:19/km: 15.8%
Pace Zone: 5:20-5:39/km: 24.9%
Pace Zone: 5:40-5:59/km: 17.8%
Pace Zone: 6:00-6:19/km: 12.3%
Pace Zone: 6:20-6:39/km: 6.3%
Pace Zone: 6:40-6:59/km: 2.3%
Pace Zone: 7:00-7:19/km: 1.4%
Max Speed
===
219.88kmph
9:36 9:25 8:29 8:57 8:39 9:14 9:04 8:42 8:53 9:01 9:00 9:11 18:12 8:57 9:48 9:24 9:25 19:06 17:31 2:30 10:06 9:47 10:23 7:09 2:53 2:09
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
9:32 |
9:32 |
9:32 |
0/0 |
| 2.00 |
18:47 |
9:14 |
9:14 |
0/0 |
| 3.00 |
27:18 |
8:32 |
8:32 |
0/0 |
| 4.00 |
36:00 |
8:42 |
8:42 |
0/0 |
| 5.00 |
44:49 |
8:49 |
8:49 |
0/0 |
| 6.00 |
53:48 |
8:59 |
8:59 |
0/0 |
| 7.00 |
1:02:41 |
8:53 |
8:53 |
0/0 |
| 8.00 |
1:11:22 |
8:41 |
8:41 |
0/0 |
| 9.00 |
1:20:07 |
8:45 |
8:45 |
0/0 |
| 10.00 |
1:28:59 |
8:52 |
8:52 |
0/0 |
| 11.00 |
1:38:00 |
9:01 |
9:01 |
0/0 |
| 12.00 |
1:46:59 |
8:58 |
8:58 |
0/0 |
| 13.00 |
1:55:59 |
9:00 |
9:00 |
0/0 |
| 14.00 |
2:04:59 |
9:01 |
9:01 |
0/0 |
| 15.00 |
2:13:57 |
8:58 |
8:58 |
0/0 |
| 16.00 |
2:24:00 |
10:03 |
10:03 |
0/0 |
| 17.00 |
2:33:18 |
9:18 |
9:18 |
0/0 |
| 18.00 |
2:42:40 |
9:22 |
9:22 |
0/0 |
| 19.00 |
2:52:45 |
10:05 |
10:05 |
0/0 |
| 20.00 |
3:01:42 |
8:57 |
8:57 |
0/0 |
| 21.00 |
3:11:28 |
9:46 |
9:46 |
0/0 |
| 22.00 |
3:21:28 |
9:59 |
9:59 |
0/0 |
| 23.00 |
3:31:32 |
10:04 |
10:04 |
0/0 |
| 24.00 |
3:41:22 |
9:50 |
9:50 |
0/0 |
| 25.00 |
3:51:18 |
9:56 |
9:56 |
0/0 |
| 26.00 |
4:01:07 |
9:50 |
9:50 |
0/0 |
| 26.45 |
4:05:27 |
4:20 |
9:37 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:53 |
7:35 |
42.29% |
More |
| 800m |
4:06 |
8:15 |
45.23% |
More |
| 1km |
5:07 |
8:15 |
47.26% |
More |
| Mile |
8:26 |
8:26 |
49.03% |
More |
| 5k |
26:57 |
8:40 |
52.14% |
More |
| 5 miles |
43:52 |
8:46 |
52.06% |
More |
| 10k |
54:24 |
8:45 |
52.41% |
More |
| 10 miles |
1:28:11 |
8:49 |
53.39% |
More |
| Half |
1:56:02 |
8:51 |
53.66% |
More |
| 20 miles |
3:01:18 |
9:04 |
54.00% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:38 |
7:38 |
54.12 |
| 5km |
25:21 |
8:10 |
55.42 |
| 5M |
41:59 |
8:24 |
54.41 |
| 10km |
52:52 |
8:30 |
53.92 |
| 10M |
1:27:33 |
8:45 |
53.77 |
| Half |
1:56:34 |
8:54 |
53.01 |
| 20M |
3:02:32 |
9:08 |
53.64 |
| Mara |
4:03:01 |
9:17 |
53.72 |
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Thank you, DeaJay. I feel better about it with each day that passes. I'll have another go at sub-4 in Edinburgh next month and then get down to some serious training for Amsterdam in the Autumn.