Sun 8th Dec 2013 at 10:00am by Rken
Run > General
-
Time
1:49:31
-
Miles
13.22
-
Min/mi
8:17
-
Pacing
94%
-
WAVA
62.66
-
Cals
1758
-
Asc(m)
164
-
Hillscore
12
-
Surface
Road
Notes & Comments
3 comments
Imported from file
Split Summary
===
1) 1m - 8:18(8:18/m) 131cal
2) 1m - 7:39(7:39/m) 134cal
3) 1m - 7:56(7:56/m) 134cal
4) 1m - 8:23(8:23/m) 133cal
5) 1m - 8:28(8:28/m) 133cal
6) 1m - 8:30(8:30/m) 133cal
7) 1m - 8:08(8:08/m) 134cal
8) 1m - 8:41(8:41/m) 132cal
9) 1m - 8:35(8:35/m) 133cal
10) 1m - 7:56(7:56/m) 133cal
11) 1m - 8:14(8:14/m) 133cal
12) 1m - 8:17(8:17/m) 133cal
13) 1m - 8:35(8:35/m) 133cal
14) 0.22m - 1:50(8:12/m) 29cal
Speed Summary
===
Fastest 400m in 1:48
Fastest 800m in 3:42
Fastest 1km in 4:39
Fastest 1200m in 5:37
Fastest mile in 7:35
Pace Zone Summary
===
7:00-7:19/mile: 3.7%
7:20-7:39/mile: 9.6%
7:40-7:59/mile: 17.2%
8:00-8:19/mile: 19%
8:20-8:39/mile: 17.8%
8:40-8:59/mile: 12.6%
9:00-9:19/mile: 7.5%
9:20-9:39/mile: 4.7%
9:40-9:59/mile: 3%
Bedford Half, set off with Anton til mile 4 , then 5-6ish after A422 hill / turn - felt hamstring tightening again so slowed down (later faster miles were downhill!) wasn't bothered at all on pace and more interested in getting miles in the legs. Saw LL - only other WJ seen on the day, Sorry DD didn't make it.
8:18 7:39 7:56 8:23 8:28 8:30 8:08 8:41 8:35 7:56 8:14 8:17 8:35 1:50
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
4:16 |
4:16 |
8:31 |
3/4 |
| 1.00 |
8:16 |
4:00 |
8:01 |
3/4 |
| 1.50 |
12:10 |
3:54 |
7:48 |
2/2 |
| 2.00 |
15:54 |
3:44 |
7:27 |
3/8 |
| 2.50 |
19:49 |
3:55 |
7:50 |
5/3 |
| 3.00 |
23:48 |
3:59 |
7:58 |
6/1 |
| 3.50 |
28:03 |
4:15 |
8:30 |
18/18 |
| 4.00 |
32:12 |
4:09 |
8:18 |
7/0 |
| 4.50 |
36:20 |
4:09 |
8:17 |
10/1 |
| 5.00 |
40:38 |
4:18 |
8:36 |
14/5 |
| 5.50 |
44:58 |
4:20 |
8:40 |
12/1 |
| 6.00 |
49:05 |
4:07 |
8:15 |
8/0 |
| 6.50 |
53:01 |
3:55 |
7:50 |
0/20 |
| 7.00 |
57:14 |
4:14 |
8:28 |
11/9 |
| 7.50 |
1:01:43 |
4:28 |
8:57 |
17/0 |
| 8.00 |
1:05:55 |
4:12 |
8:24 |
4/1 |
| 8.50 |
1:10:10 |
4:15 |
8:30 |
2/1 |
| 9.00 |
1:14:30 |
4:20 |
8:39 |
7/1 |
| 9.50 |
1:18:40 |
4:10 |
8:20 |
1/8 |
| 10.00 |
1:22:25 |
3:45 |
7:31 |
0/33 |
| 10.50 |
1:26:27 |
4:02 |
8:04 |
0/9 |
| 11.00 |
1:30:41 |
4:14 |
8:28 |
6/4 |
| 11.50 |
1:34:46 |
4:05 |
8:11 |
0/8 |
| 12.00 |
1:38:55 |
4:09 |
8:17 |
0/7 |
| 12.50 |
1:43:08 |
4:14 |
8:27 |
1/3 |
| 13.00 |
1:47:27 |
4:19 |
8:38 |
11/2 |
| 13.19 |
1:49:03 |
1:36 |
8:19 |
0/3 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:48 |
7:14 |
47.50% |
More |
| 800m |
3:42 |
7:26 |
54.76% |
More |
| 1km |
4:39 |
7:28 |
56.73% |
More |
| Mile |
7:35 |
7:35 |
58.98% |
More |
| 5k |
24:38 |
7:56 |
61.74% |
More |
| 5 miles |
40:32 |
8:06 |
61.24% |
More |
| 10k |
50:30 |
8:08 |
61.43% |
More |
| 10 miles |
1:22:10 |
8:13 |
62.45% |
More |
| Half |
1:48:12 |
8:16 |
62.80% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:27 |
6:27 |
69.27 |
| 5km |
22:21 |
7:12 |
68.07 |
| 5M |
37:41 |
7:32 |
65.86 |
| 10km |
47:50 |
7:42 |
64.85 |
| 10M |
1:20:37 |
8:04 |
63.66 |
| Half |
1:48:26 |
8:17 |
62.18 |
| 20M |
2:52:29 |
8:37 |
61.94 |
| Mara |
3:51:59 |
8:51 |
61.41 |
Three Things You Saw Today
1 buses of runners!
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Nice sub 1:50. Good running. Was the momento good this year?
Still a good result. Nice day for running a half. Well done.
Well done