Sun 16th Feb 2014 at 11:00am by EO
Run > General
-
Time
2:54:43
-
Miles
18.71
-
Min/mi
9:20
-
WAVA
56.58
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Cals
2229
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Asc(m)
42
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Surface
Road
Notes & Comments
8 comments
Stamford 30K
Pleased with pace today and pipped last year by 33 secs. Weather much calmer than last few weeks thank goodness, wind not too bad, dry and sunny so made for a pleasant plod but I always forget how much up hill the last few miles has in store.
Thanks to support as always from Hotlegs, OM, Lollepop, Keaton.
Well done to all the crazy WJ’s today, great job Team!
Split Summary
===
1) 1m - 8:52(8:52/m) 116cal
2) 1m - 8:50(8:50/m) 118cal
3) 1m - 9:15(9:16/m) 120cal
4) 1m - 9:08(9:08/m) 119cal
5) 1m - 9:20(9:20/m) 119cal
6) 1m - 9:21(9:21/m) 119cal
7) 1m - 9:21(9:21/m) 119cal
8) 1m - 10:03(10:03/m) 120cal
9) 1m - 9:25(9:25/m) 120cal
10) 1m - 9:30(9:30/m) 119cal
11) 1m - 9:33(9:34/m) 120cal
12) 1m - 9:34(9:34/m) 119cal
13) 1m - 9:23(9:23/m) 120cal
14) 1m - 9:19(9:19/m) 118cal
15) 1m - 9:24(9:24/m) 120cal
16) 1m - 9:27(9:27/m) 120cal
17) 1m - 9:50(9:50/m) 120cal
18) 1m - 9:11(9:12/m) 118cal
19) 0.71m - 5:58(8:24/m) 85cal
8:52 8:50 9:15 9:08 9:20 9:21 9:21 10:03 9:25 9:30 9:33 9:34 9:23 9:19 9:24 9:27 9:50 9:11 5:58
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:34 |
6:34 |
67.25 |
5km |
23:23 |
7:32 |
65.98 |
5M |
39:50 |
7:58 |
63.20 |
10km |
50:49 |
8:11 |
62.02 |
10M |
1:26:36 |
8:40 |
59.81 |
Half |
1:57:12 |
8:57 |
57.64 |
20M |
3:08:16 |
9:25 |
56.30 |
Mara |
4:14:46 |
9:43 |
54.99 |
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That sure is a whippy pace, fantastic running, very well done
Brilliant steady pace E'O - all going really well
Well done. Looking at your splits I'm really impressed by your last 5k which I think is the toughest part of that course.
Mega run E'O- good splits and finish well done .
Great run EO and look at that finish, well done.
gr8 run well done, all looking good for brighton
You were very strong on those hills. Looking great
well done on time. Great run