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Time
2:55:22
-
Miles 18.69
-
Min/mi 9:23
-
Pacing
37%
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WAVA
55.88
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Cals
2227
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Asc(m)
295
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Hillscore
19
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Surface
Road
Notes & Comments
10 comments
Stamford 30K. Surprisingly looking forward to this race so glad to see much better weather than the last few weeks.
Plan was to do 9.15mm but felt rather ambitious on the day so happy with anything between 9.15 and 9.30. Ran with CurlyK and good first couple of miles, both noting we were going too fast but didn't slow down and continued as we were! CurlyK powered up the hills like they were not there and I could just about keep up, feeling like a bag of spuds until a flat bit.
gel or JB every 3/4m kept me going and at 13m felt pretty good and cracked on (I've felt alot worse at this point before). Slowed up a little on the last few inclines but once we got into the houses and last mile, wanted to see how much was left in the tank and chuffed we both speeded up to under 9mm and took on the dreaded field.
Could I of done another 2? Yes!!
Well done CurlyK you kept the pace going, thanks for the run.
Split Summary
====
1) - 1m - 9:00(9:00/m) - 116cal
2) - 1m - 8:49(8:49/m) - 118cal
3) - 1m - 9:18(9:18/m) - 120cal
4) - 1m - 9:03(9:03/m) - 119cal
5) - 1m - 9:12(9:12/m) - 118cal
6) - 1m - 9:14(9:15/m) - 119cal
7) - 1m - 9:06(9:06/m) - 119cal
8) - 1m - 9:40(9:40/m) - 119cal
9) - 1m - 9:21(9:21/m) - 120cal
10) - 1m - 9:33(9:33/m) - 119cal
11) - 1m - 9:41(9:41/m) - 120cal
12) - 1m - 9:42(9:42/m) - 120cal
13) - 1m - 9:26(9:26/m) - 120cal
14) - 1m - 9:31(9:31/m) - 119cal
15) - 1m - 9:36(9:37/m) - 119cal
16) - 1m - 9:44(9:44/m) - 120cal
17) - 1m - 9:55(9:55/m) - 120cal
18) - 1m - 9:28(9:28/m) - 119cal
19) - 0.7m - 6:04(8:41/m) - 83cal
Pace Zone Summary
====
Pace Zone: 8:00-8:19/mile: 3.5%
Pace Zone: 8:20-8:39/mile: 9%
Pace Zone: 8:40-8:59/mile: 16%
Pace Zone: 9:00-9:19/mile: 19.6%
Pace Zone: 9:20-9:39/mile: 16.6%
Pace Zone: 9:40-9:59/mile: 11.2%
Pace Zone: 10:00-10:19/mile: 7%
Pace Zone: 10:20-10:39/mile: 4.8%
Pace Zone: 10:40-10:59/mile: 3.6%
Pace Zone: 11:00-11:19/mile: 2.7%
Pace Zone: 11:20-11:39/mile: 1.3%
Plan was to do 9.15mm but felt rather ambitious on the day so happy with anything between 9.15 and 9.30. Ran with CurlyK and good first couple of miles, both noting we were going too fast but didn't slow down and continued as we were! CurlyK powered up the hills like they were not there and I could just about keep up, feeling like a bag of spuds until a flat bit.
gel or JB every 3/4m kept me going and at 13m felt pretty good and cracked on (I've felt alot worse at this point before). Slowed up a little on the last few inclines but once we got into the houses and last mile, wanted to see how much was left in the tank and chuffed we both speeded up to under 9mm and took on the dreaded field.
Could I of done another 2? Yes!!
Well done CurlyK you kept the pace going, thanks for the run.
Split Summary
====
1) - 1m - 9:00(9:00/m) - 116cal
2) - 1m - 8:49(8:49/m) - 118cal
3) - 1m - 9:18(9:18/m) - 120cal
4) - 1m - 9:03(9:03/m) - 119cal
5) - 1m - 9:12(9:12/m) - 118cal
6) - 1m - 9:14(9:15/m) - 119cal
7) - 1m - 9:06(9:06/m) - 119cal
8) - 1m - 9:40(9:40/m) - 119cal
9) - 1m - 9:21(9:21/m) - 120cal
10) - 1m - 9:33(9:33/m) - 119cal
11) - 1m - 9:41(9:41/m) - 120cal
12) - 1m - 9:42(9:42/m) - 120cal
13) - 1m - 9:26(9:26/m) - 120cal
14) - 1m - 9:31(9:31/m) - 119cal
15) - 1m - 9:36(9:37/m) - 119cal
16) - 1m - 9:44(9:44/m) - 120cal
17) - 1m - 9:55(9:55/m) - 120cal
18) - 1m - 9:28(9:28/m) - 119cal
19) - 0.7m - 6:04(8:41/m) - 83cal
Pace Zone Summary
====
Pace Zone: 8:00-8:19/mile: 3.5%
Pace Zone: 8:20-8:39/mile: 9%
Pace Zone: 8:40-8:59/mile: 16%
Pace Zone: 9:00-9:19/mile: 19.6%
Pace Zone: 9:20-9:39/mile: 16.6%
Pace Zone: 9:40-9:59/mile: 11.2%
Pace Zone: 10:00-10:19/mile: 7%
Pace Zone: 10:20-10:39/mile: 4.8%
Pace Zone: 10:40-10:59/mile: 3.6%
Pace Zone: 11:00-11:19/mile: 2.7%
Pace Zone: 11:20-11:39/mile: 1.3%
9:00 8:49 9:18 9:03 9:12 9:14 9:06 9:40 9:21 9:33 9:41 9:42 9:26 9:31 9:36 9:44 9:55 9:28 6:04
Miles Miles | Time Time | Split Split | Min/mi /mi | Ascent mtrs Asc. |
---|---|---|---|---|
0.50 | 0 | 0 | 0 | 7/3 |
1.00 | 0 | 0 | 0 | 2/8 |
1.50 | 0 | 0 | 0 | 7/0 |
2.00 | 0 | 0 | 0 | 0/20 |
2.50 | 0 | 0 | 0 | 17/3 |
3.00 | 0 | 0 | 0 | 8/11 |
3.50 | 0 | 0 | 0 | 3/3 |
4.00 | 0 | 0 | 0 | 9/14 |
4.50 | 0 | 0 | 0 | 7/3 |
5.00 | 0 | 0 | 0 | 5/12 |
5.50 | 2:18 | 2:18 | 4:36 | 2/7 |
6.00 | 6:58 | 4:40 | 9:20 | 9/14 |
6.50 | 11:33 | 4:34 | 9:09 | 6/4 |
7.00 | 16:05 | 4:32 | 9:05 | 2/0 |
7.50 | 21:00 | 4:54 | 9:49 | 17/1 |
8.00 | 25:45 | 4:45 | 9:30 | 11/2 |
8.50 | 30:26 | 4:41 | 9:22 | 10/21 |
9.00 | 35:06 | 4:40 | 9:21 | 3/2 |
9.50 | 39:52 | 4:46 | 9:31 | 12/1 |
10.00 | 44:39 | 4:47 | 9:34 | 7/1 |
10.50 | 49:15 | 4:36 | 9:12 | 1/4 |
11.00 | 54:20 | 5:05 | 10:10 | 15/5 |
11.50 | 58:57 | 4:38 | 9:16 | 0/14 |
12.00 | 1:04:02 | 5:04 | 10:09 | 18/2 |
12.50 | 1:08:38 | 4:37 | 9:13 | 0/11 |
13.00 | 1:13:28 | 4:49 | 9:39 | 8/13 |
13.50 | 1:18:10 | 4:42 | 9:25 | 1/9 |
14.00 | 1:22:58 | 4:48 | 9:36 | 7/10 |
14.50 | 1:27:48 | 4:50 | 9:40 | 5/2 |
15.00 | 1:32:35 | 4:47 | 9:35 | 10/6 |
15.50 | 1:37:14 | 4:39 | 9:17 | 2/16 |
16.00 | 1:42:18 | 5:04 | 10:08 | 17/5 |
16.50 | 1:47:15 | 4:57 | 9:53 | 5/5 |
17.00 | 1:52:14 | 5:00 | 9:59 | 12/1 |
17.50 | 1:57:04 | 4:50 | 9:39 | 6/5 |
18.00 | 2:01:41 | 4:38 | 9:15 | 5/1 |
18.50 | 2:06:05 | 4:23 | 8:46 | 1/14 |
18.69 | 2:07:44 | 1:39 | 8:33 | 4/0 |
Elevation
Asc 295m,
Range 53m, Flat prediction 2:54:20
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
32 3.0% | 9:33 |
24 1.6% | 9:27 |
22 2.5% | 10:21 |
18 2.5% | 9:55 |
17 3.7% | 9:45 |
16 2.1% | 8:53 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:36 | 6:36 | 66.44 |
5km | 23:30 | 7:34 | 65.20 |
5M | 40:02 | 8:00 | 62.43 |
10km | 51:04 | 8:13 | 61.26 |
10M | 1:27:02 | 8:42 | 59.06 |
Half | 1:57:46 | 8:59 | 56.93 |
20M | 3:09:12 | 9:28 | 55.59 |
Mara | 4:16:01 | 9:46 | 54.31 |
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Excellent run ,well done !
Brilliant Elaine- well done!
struggling with keyboard - good pacing, looked good when you were finishing!
You did brilliantly. Thanks for support. Ps I think your official chip time was quicker
Fantastic run, well done Elaine and great to see the strong finish.
Way to go E'O. Well done:-)
good pacing and well done on showing curly k the way rnd
Cracking run E'O, well done
excellent run e'o you looked great coming into the final part on the field, another big one ticked off 9 weeks and it will all be over !
Well done. Great pacing with some quicker miles in the middle showing you have still got the stamina