Sun 24th Feb 2013 at 10:00am by ChrisHurk
Run > Race
- breezy
- cold
-
Time
1:14:45
-
Miles
10.00
-
Min/mi
7:29
-
Pacing
95%
-
WAVA
61.45
-
Cals
1667
-
Asc(m)
114
-
Hillscore
7
-
Surface
Road
Notes & Comments
2 comments
Tarpley 10. Went over with John and it was cold (0) with snow in the air and a slight breeze. Wanted to run at goal HM pace and found it tough to start, maybe should have warmed up, plus 2-4 was slightly uphill. Then started to feel better and held a consistent pace. Began to push a bit at 7 (into the wind), even though there was a bit of a climb 8-9, managed to hold on to the pace and then kick for the last mile for a strong finish and hit my goal of sub 1:15. Pleased with a negative split. Now to translate this to the Cambridge Half.
Split Summary
====
1) - 1m - 7:30(7:30/m) - 163cal
2) - 1m - 7:42(7:42/m) - 168cal
3) - 1m - 7:29(7:29/m) - 168cal
4) - 1m - 7:33(7:33/m) - 166cal
5) - 1m - 7:34(7:34/m) - 168cal
6) - 1m - 7:29(7:29/m) - 166cal
7) - 1m - 7:33(7:33/m) - 168cal
8) - 1m - 7:22(7:22/m) - 167cal
9) - 1m - 7:41(7:41/m) - 168cal
10) - 1m - 7:02(7:02/m) - 165cal
7:30 7:42 7:29 7:33 7:34 7:29 7:33 7:22 7:41 7:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:46 |
3:46 |
7:32 |
9/1 |
1.00 |
7:29 |
3:43 |
7:26 |
1/4 |
1.50 |
11:17 |
3:48 |
7:36 |
8/0 |
2.00 |
15:11 |
3:54 |
7:47 |
9/2 |
2.50 |
18:52 |
3:42 |
7:24 |
5/10 |
3.00 |
22:40 |
3:47 |
7:34 |
8/5 |
3.50 |
26:29 |
3:49 |
7:39 |
6/6 |
4.00 |
30:12 |
3:43 |
7:26 |
6/8 |
4.50 |
33:51 |
3:39 |
7:18 |
1/11 |
5.00 |
37:46 |
3:55 |
7:49 |
14/2 |
5.50 |
41:33 |
3:47 |
7:33 |
3/2 |
6.00 |
45:15 |
3:42 |
7:24 |
0/9 |
6.50 |
49:02 |
3:48 |
7:36 |
3/6 |
7.00 |
52:48 |
3:45 |
7:30 |
4/5 |
7.50 |
56:25 |
3:37 |
7:14 |
1/12 |
8.00 |
1:00:10 |
3:45 |
7:30 |
2/4 |
8.50 |
1:04:00 |
3:51 |
7:41 |
11/2 |
9.00 |
1:07:51 |
3:50 |
7:41 |
10/0 |
9.50 |
1:11:25 |
3:34 |
7:08 |
2/12 |
10.00 |
1:14:53 |
3:28 |
6:58 |
3/6 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:31 |
6:31 |
61.99 |
5km |
21:39 |
6:58 |
63.44 |
5M |
35:51 |
7:10 |
62.23 |
10km |
45:08 |
7:16 |
61.66 |
10M |
1:14:45 |
7:29 |
61.46 |
Half |
1:39:31 |
7:36 |
60.57 |
20M |
2:35:51 |
7:48 |
61.28 |
Mara |
3:27:30 |
7:55 |
61.37 |
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Well done Chris, you did well to run a negative split, the second half was the tougher bit.
Thats great Chris, well done.