Running > Race

19th Jan 2014 at 10am by Old Man

2:29:33
Time
15.04
Miles
9:57
Min/mi
51.34
WAVA
2146
Cals
Road
Surface

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Notes & Comments

14 comments

Folksworth 15. Time and position tbc, along with additional words, but dinners ready!!

Back from dinner and in between results have been posted. Gun time is 2.29.39 & chip time is 2.29.19. I think the chip is correct bu that the gun is long, I think that should be 2.29.33, it only took me 12s from gun to mat - what do others think?

Enjoyed the run, treated it as nothing more than an organised long training run, anticipating a pace within 10m/m to finish between 2.30 & 2.45. Had a busy week and missed two training runs (due to work :-) ) so wasn't sure what to expect. Not sure I would have kept sub 10m/m up much longer!!

Hope to do more LSR with PiggyS in the coming weeks

Distance is from the gun not the mat, hence the 0.04, Tony's mile marks were spot on :-)

Well done to all at Yaxley fro a great event and thanks to the WJ's who were on the course to support and marshal, I've told the RD I'm available to help next year, this may have been my last F15!!

Split Summary
===
1) 1m - 9:11(9:11/m) 139cal
2) 1m - 9:52(9:52/m) 145cal - Hill 1
3) 1m - 10:26(10:26/m) 144cal - Hill 2
4) 1m - 9:52(9:52/m) 143cal
5) 1m - 9:46(9:46/m) 142cal
6) 1m - 9:19(9:19/m) 142cal
7) 1m - 10:00(10:00/m) 144cal - Hill 3
8) 1m - 9:31(9:31/m) 143cal
9) 1m - 10:03(10:03/m) 144cal
10) 1m - 10:14(10:14/m) 144cal - Hill 4
11) 1m - 10:51(10:51/m) 139cal - Hill 5
12) 1m - 10:15(10:15/m) 144cal
13) 1m - 10:04(10:04/m) 144cal
14) 1m - 9:37(9:37/m) 143cal
15) 1m - 10:13(10:13/m) 141cal - Hill 6
16) 0.04m - 19(7:25/m) 5cal



Speed Summary
===
Fastest 400m in 2:01
Fastest 800m in 4:18
Fastest 1km in 5:28
Fastest 1200m in 6:38
Fastest mile in 9:04


Pace Zone Summary
===
8:00-8:19/mile: 2.6%
8:20-8:39/mile: 3.1%
8:40-8:59/mile: 6.7%
9:00-9:19/mile: 10.9%
9:20-9:39/mile: 14.9%
9:40-9:59/mile: 14.4%
10:00-10:19/mile: 11.9%
10:20-10:39/mile: 9.3%
10:40-10:59/mile: 6.5%
11:00-11:19/mile: 5%
11:20-11:39/mile: 3.5%
11:40-11:59/mile: 2.6%

9:11 9:52 10:26 9:52 9:46 9:19 10:00 9:31 10:03 10:14 10:51 10:15 10:04 9:37 10:13 19

127th of 145 Fetchies

	LOL but I agree dinner comes first Great running well done OM
	Great run, well done. dinner and rehydration is crucial!
	Great run OM
	Well Done!!!!!
	Lol! Would be more impressed if you cooked it Well done today, think people thought I was being abusive when I called you Old Man
	Good running OM. The leaders have an 8s discrepancy between chip and gun.
	Thx, missed that Marts, they will have started instantly so confirms my belief - and time spent on EA time keeping course!1
	Well done OM nice running.
	the boss should always lead from the front and looking at your first mile you must of been leading the race lol
	well done om. last one hey?
	Excellent running OM, lol GW comment - you like the fast first mile don't you! Hills will get you in training for when you visit us! All on track for VLM.
	brilliant run OM , great pace x x
	What a pace OM, well done!
	Well done, no great times per miles in there, possibel where hills were?

Map

Pin Map

Imported from file - 2014-01-19

Pace

32%

48%

Splits

#	Time	Split	Miles	Mins/mi	Ascent mtrs
1	4:20	4:20	0.50	8:41	0/0
2	9:05	4:44	1.00	9:29	0/0
3	14:13	5:08	1.50	10:16	0/0
4	18:58	4:45	2.00	9:29	0/0
5	23:48	4:50	2.50	9:40	0/0
6	29:23	5:35	3.00	11:11	0/0
7	34:21	4:58	3.50	9:56	0/0
8	39:15	4:54	4.00	9:47	0/0
9	44:11	4:56	4.50	9:52	0/0
10	49:01	4:50	5.00	9:40	0/0
11	53:47	4:46	5.50	9:32	0/0
12	58:21	4:34	6.00	9:09	0/0
13	1:03:33	5:11	6.50	10:23	0/0
14	1:08:21	4:48	7.00	9:37	0/0
15	1:13:03	4:42	7.50	9:24	0/0
16	1:17:53	4:49	8.00	9:39	0/0
17	1:22:50	4:58	8.50	9:56	0/0
18	1:27:56	5:06	9.00	10:11	0/0
19	1:33:19	5:23	9.50	10:45	0/0
20	1:38:10	4:52	10.00	9:44	0/0
21	1:43:12	5:02	10.50	10:03	0/0
22	1:48:59	5:47	11.00	11:33	0/0
23	1:54:03	5:05	11.50	10:10	0/0
24	1:59:10	5:07	12.00	10:14	0/0
25	2:04:18	5:08	12.50	10:16	0/0
26	2:09:14	4:56	13.00	9:53	0/0
27	2:14:05	4:51	13.50	9:41	0/0
28	2:18:52	4:47	14.00	9:33	0/0
29	2:24:21	5:29	14.50	10:58	0/0
30	2:29:05	4:44	15.00	9:28	0/0
31	2:29:24	19	15.03	9:36	0/0

Elevation

Asc m, Desc m, Range 0m

Elevation Graph

Grade Bands

Kit

Asics Gel Nimbus V14 with orthotics - 2nd pair

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:07	41.74%	More
800m	4:18	8:38	46.28%	More
1km	5:28	8:48	45.43%	More
Mile	9:04	9:04	47.91%	More
5k	29:48	9:36	50.66%	More
5 miles	48:27	9:41	50.94%	More
10k	1:00:22	9:43	51.05%	More
10 miles	1:38:10	9:49	51.49%	More
Half	2:10:11	9:56	51.38%	More

Predictions

Best WAVA 53.73%

Dist	Time	Per Mile	WAVA
1M	8:27	8:27	51.44
5km	28:06	9:03	53.73
5M	46:32	9:18	53.03
10km	58:36	9:26	52.59
10M	1:37:02	9:42	52.09
Half	2:09:11	9:52	51.39
20M	3:22:18	10:07	51.75
Mara	4:29:20	10:17	52.30

Borg Rating of Perceived Exertion






1	2	3	4	5	6	7	8	9	10

Wind Rose

1.57 10.4% 9:47 NW	1.81 12% 9:19 N	2.86 19% 9:55 NE
1.94 12.9% 9:55 W		0.69 4.6% 9:26 E
0.98 6.5% 9:50 SW	3.88 25.8% 10:06 S	1.3 8.6% 10:53 SE

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