Sun 17th Feb 2013 at 10:00am by paulhalford
Run > General
-
Time
1:50:25
-
Miles
18.77
-
Min/mi
5:53
-
Pacing
14%
-
WAVA
78.99
-
Cals
1614
-
Asc(m)
294
-
Hillscore
11
-
Surface
Road
Notes & Comments
3 comments
Stamford 30km. Seventh place.
Not sure what to make of this, which was done as an MP tempo, although sometimes not a lot of difference between tempo and flat-out at this distance.
Wanted 5:50 pace or quicker, but felt tough early on and was down to average 6:01 miles by 11M. Then suddenly seemed to find an extra gear and did an average of 5:39 pace for the last 7.6M - 20M? downhill. Halfway splits approx 56:25/54:00.
Garmin said 5:53 pace overall, though more like 5:55 on course measurement. But on the plus side, please with how I finished and hopefully shows there's plenty more there.
Gives me a glimmer hope of 26.2 x 5:40 on April 21.
Split Summary
====
1) - 1m - 5:52(5:51/m) - 85cal
2) - 1m - 5:47(5:47/m) - 86cal
3) - 1m - 6:02(6:02/m) - 86cal
4) - 1m - 5:56(5:56/m) - 87cal
5) - 1m - 5:57(5:57/m) - 87cal
6) - 1m - 6:02(6:02/m) - 84cal
7) - 1m - 6:00(6:00/m) - 87cal
8) - 1m - 6:23(6:23/m) - 86cal
9) - 1m - 5:57(5:57/m) - 86cal
10) - 1m - 6:21(6:21/m) - 86cal
11) - 1m - 6:05(6:05/m) - 87cal
12) - 1m - 5:55(5:55/m) - 86cal
13) - 1m - 5:52(5:52/m) - 87cal
14) - 1m - 5:44(5:44/m) - 86cal
15) - 1m - 5:41(5:41/m) - 85cal
16) - 1m - 5:35(5:35/m) - 86cal
17) - 1m - 5:51(5:51/m) - 87cal
18) - 1m - 5:33(5:33/m) - 86cal
19) - 0.77m - 3:54(5:05/m) - 64cal
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 4.4%
Pace Zone: 5:00-5:19/mile: 12.5%
Pace Zone: 5:20-5:39/mile: 19.5%
Pace Zone: 5:40-5:59/mile: 19.9%
Pace Zone: 6:00-6:19/mile: 18.2%
Pace Zone: 6:20-6:39/mile: 11.9%
Pace Zone: 6:40-6:59/mile: 5.7%
Pace Zone: 7:00-7:19/mile: 3%
Pace Zone: 7:20-7:39/mile: 2.2%
Pace Zone: 7:40-7:59/mile: 1.1%
5:52 5:47 6:02 5:56 5:57 6:02 6:00 6:23 5:57 6:21 6:05 5:55 5:52 5:44 5:41 5:35 5:51 5:33 3:54
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
0 |
0 |
0 |
8/12 |
2.00 |
0 |
0 |
0 |
6/20 |
3.00 |
0 |
0 |
0 |
22/18 |
4.00 |
0 |
0 |
0 |
10/19 |
5.00 |
0 |
0 |
0 |
15/19 |
6.00 |
0 |
0 |
0 |
16/13 |
7.00 |
0 |
0 |
0 |
11/10 |
8.00 |
26 |
26 |
26 |
31/2 |
9.00 |
6:22 |
5:56 |
5:56 |
10/23 |
10.00 |
12:45 |
6:23 |
6:23 |
26/3 |
11.00 |
18:50 |
6:05 |
6:05 |
16/14 |
12.00 |
24:45 |
5:55 |
5:55 |
7/19 |
13.00 |
30:37 |
5:52 |
5:52 |
2/24 |
14.00 |
36:21 |
5:44 |
5:44 |
11/22 |
15.00 |
42:01 |
5:41 |
5:41 |
14/11 |
16.00 |
47:36 |
5:35 |
5:35 |
18/17 |
17.00 |
53:27 |
5:51 |
5:51 |
22/14 |
18.00 |
59:00 |
5:33 |
5:33 |
11/6 |
18.76 |
1:02:55 |
3:55 |
5:08 |
5/17 |
Elevation
Biggest Climbs (m) |
Min/mi |
22 2.3% |
6:00
|
18 2.0% |
6:28
|
17 1.8% |
6:15
|
17 3.2% |
5:58
|
16 3.3% |
6:45
|
11 2.0% |
6:07
|
See your biggest climbs
|
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:56 |
4:56 |
80.12 |
5km |
16:24 |
5:17 |
81.91 |
5M |
27:10 |
5:26 |
80.25 |
10km |
34:12 |
5:30 |
79.54 |
10M |
56:39 |
5:40 |
79.27 |
Half |
1:15:25 |
5:45 |
78.14 |
20M |
1:58:06 |
5:54 |
79.07 |
Mara |
2:37:14 |
6:00 |
79.20 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
Great running Paul good luck with the 5.40 target for vlm
Good luck for vlm. There are no hills there compared to stamf !
Well done. Very impressive pacing. If only I could do one mile at that pace