Sun 16th Sep 2012 at 11:00am by Hawkins
Run > Race
- rain
- breezy
-
Time
1:38:25
-
Miles
13.12
-
Min/mi
7:30
-
Pacing
32%
-
WAVA
59.06
-
Cals
1834
-
Asc(m)
137
-
Surface
Road
Notes & Comments
My sixth consecutive GNR was the hardest yet, not helped by having a skinful at my engagement party on Friday night.
The Garmin went haywire on the motorway underpass, so this run should have been 13.19 miles on the Garmin, showing this is a properly measured course.
I reached 5k in 22:02 - faster than some parkruns! - and got to 10k in about 45:20, feeling good on the downhill stretch between 5 and 8 miles.
I struggled between miles 9 and 11 but rallied on South Shields seafront to knock 1:16 off my PB.
As always, an amazing, life-affirming experience.
Split Summary
===
1) 1m - 6:46(6:46/m) - 135cal - 8.86/9.9mph
2) 1m - 7:26(7:26/m) - 151cal - 8.07/
3) 1m - 7:13(7:13/m) - 134cal - 8.32/10.27mph
4) 1m - 7:39(7:39/m) - 140cal - 7.84/9.27mph
5) 1m - 7:40(7:40/m) - 138cal - 7.82/8.92mph
6) 1m - 7:13(7:13/m) - 138cal - 8.31/10.18mph
7) 1m - 7:15(7:15/m) - 138cal - 8.27/10.04mph
8) 1m - 7:22(7:22/m) - 138cal - 8.15/9.7mph
9) 1m - 7:52(7:52/m) - 139cal - 7.62/8.95mph
10) 1m - 7:41(7:41/m) - 140cal - 7.81/10.95mph
11) 1m - 8:04(8:04/m) - 143cal - 7.44/10.58mph
12) 1m - 7:52(7:52/m) - 142cal - 7.63/10.52mph
13) 1m - 7:33(7:33/m) - 142cal - 7.95/11.51mph
14) 0.12m - 47(6:46/m) - 16cal - 8.86/10.54mph
Pace Zone Summary
===
Pace Zone: 5:40-5:59/m: 1.2%
Pace Zone: 6:00-6:19/m: 2.9%
Pace Zone: 6:20-6:39/m: 6.5%
Pace Zone: 6:40-6:59/m: 14.5%
Pace Zone: 7:00-7:19/m: 20.7%
Pace Zone: 7:20-7:39/m: 21%
Pace Zone: 7:40-7:59/m: 17.5%
Pace Zone: 8:00-8:19/m: 9.3%
Pace Zone: 8:20-8:39/m: 2.3%
Max Speed
===
10.95mph
6:46 7:26 7:13 7:39 7:40 7:13 7:15 7:22 7:52 7:41 8:04 7:52 7:33 47
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 |
2:54 |
2:54 |
5:48 |
0/0 |
5.00 |
6:39 |
3:45 |
7:31 |
0/0 |
5.50 |
10:15 |
3:36 |
7:11 |
0/0 |
6.00 |
13:53 |
3:38 |
7:17 |
0/0 |
6.50 |
17:27 |
3:33 |
7:07 |
0/0 |
7.00 |
21:09 |
3:42 |
7:24 |
0/0 |
7.50 |
24:46 |
3:38 |
7:16 |
0/0 |
8.00 |
28:30 |
3:44 |
7:27 |
0/0 |
8.50 |
32:25 |
3:55 |
7:50 |
0/0 |
9.00 |
36:23 |
3:58 |
7:56 |
0/0 |
9.50 |
40:14 |
3:52 |
7:43 |
0/0 |
10.00 |
44:03 |
3:48 |
7:37 |
0/0 |
10.50 |
48:00 |
3:57 |
7:54 |
0/0 |
11.00 |
52:06 |
4:07 |
8:13 |
0/0 |
11.50 |
56:07 |
4:00 |
8:01 |
0/0 |
12.00 |
59:58 |
3:51 |
7:42 |
0/0 |
12.50 |
1:03:52 |
3:54 |
7:49 |
0/0 |
13.00 |
1:07:30 |
3:38 |
7:16 |
0/0 |
13.12 |
1:08:18 |
48 |
6:49 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:39 |
5:39 |
67.50 |
5km |
19:53 |
6:24 |
65.04 |
5M |
33:44 |
6:45 |
62.70 |
10km |
42:56 |
6:55 |
61.69 |
10M |
1:12:48 |
7:17 |
60.20 |
Half |
1:38:15 |
7:30 |
58.62 |
20M |
2:37:09 |
7:51 |
58.08 |
Mara |
3:32:04 |
8:06 |
57.39 |
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