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Sun 13th Mar 2011 at 11:00am by robrea
Run > Race
-
Time
1:22:20
-
Miles
13.17
-
Min/mi
6:15
-
Pacing
93.5%
-
WAVA
70.21
-
Cals
1509
-
Asc(m)
117
-
Hillscore
3
-
Surface
Road
Notes & Comments
1 comments
Norwich HM, using up my entry from the cancelled event last year. Was cruising along for 2 miles before the wheels came off, obviously not recovered from the Essex 20 last week!
Split Summary
====
1) - 1m - 5:39(5:39/m) - 112cal
2) - 1m - 5:41(5:41/m) - 116cal
3) - 1m - 6:03(6:03/m) - 113cal
4) - 1m - 5:58(5:58/m) - 113cal
5) - 1m - 6:00(6:00/m) - 114cal
6) - 1m - 6:22(6:22/m) - 115cal
7) - 1m - 6:16(6:16/m) - 114cal
8) - 1m - 6:26(6:26/m) - 115cal
9) - 1m - 6:28(6:29/m) - 116cal
10) - 1m - 6:33(6:33/m) - 115cal
11) - 1m - 6:23(6:23/m) - 115cal
12) - 1m - 6:42(6:42/m) - 116cal
13) - 1m - 6:45(6:45/m) - 116cal
14) - 0.17m - 1:04(6:22/m) - 19cal
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 1.7%
Pace Zone: 5:20-5:39/mile: 9.2%
Pace Zone: 5:40-5:59/mile: 18.2%
Pace Zone: 6:00-6:19/mile: 23.3%
Pace Zone: 6:20-6:39/mile: 24.5%
Pace Zone: 6:40-6:59/mile: 14.3%
Pace Zone: 7:00-7:19/mile: 4.8%
Pace Zone: 7:20-7:39/mile: 1.8%
5:39 5:41 6:03 5:58 6:00 6:22 6:16 6:26 6:28 6:33 6:23 6:42 6:45 1:04
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
2:43 |
2:43 |
5:26 |
2/2 |
| 1.00 |
5:38 |
2:55 |
5:51 |
8/9 |
| 1.50 |
8:30 |
2:52 |
5:44 |
6/4 |
| 2.00 |
11:20 |
2:49 |
5:39 |
0/5 |
| 2.50 |
14:20 |
3:01 |
6:02 |
5/0 |
| 3.00 |
17:22 |
3:02 |
6:04 |
2/3 |
| 3.50 |
20:24 |
3:01 |
6:03 |
2/15 |
| 4.00 |
23:20 |
2:57 |
5:53 |
1/7 |
| 4.50 |
26:16 |
2:55 |
5:51 |
2/4 |
| 5.00 |
29:20 |
3:05 |
6:09 |
6/0 |
| 5.50 |
32:35 |
3:15 |
6:29 |
15/0 |
| 6.00 |
35:42 |
3:07 |
6:14 |
3/3 |
| 6.50 |
38:50 |
3:08 |
6:16 |
4/1 |
| 7.00 |
41:58 |
3:08 |
6:16 |
2/4 |
| 7.50 |
45:12 |
3:14 |
6:28 |
8/9 |
| 8.00 |
48:24 |
3:12 |
6:23 |
6/4 |
| 8.50 |
51:34 |
3:10 |
6:20 |
0/5 |
| 9.00 |
54:53 |
3:19 |
6:38 |
5/0 |
| 9.50 |
58:10 |
3:18 |
6:35 |
1/2 |
| 10.00 |
1:01:26 |
3:15 |
6:30 |
2/13 |
| 10.50 |
1:04:37 |
3:12 |
6:23 |
1/9 |
| 11.00 |
1:07:49 |
3:12 |
6:24 |
1/3 |
| 11.50 |
1:11:09 |
3:19 |
6:39 |
5/0 |
| 12.00 |
1:14:31 |
3:22 |
6:44 |
15/0 |
| 12.50 |
1:17:52 |
3:21 |
6:42 |
4/3 |
| 13.00 |
1:21:16 |
3:24 |
6:48 |
4/1 |
| 13.17 |
1:22:20 |
1:04 |
6:26 |
0/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:17 |
5:10 |
56.02% |
More |
| 800m |
2:40 |
5:21 |
63.31% |
More |
| 1km |
3:23 |
5:26 |
65.82% |
More |
| Mile |
5:36 |
5:36 |
69.00% |
More |
| 5k |
18:00 |
5:48 |
71.30% |
More |
| 5 miles |
29:18 |
5:52 |
71.93% |
More |
| 10k |
37:02 |
5:58 |
71.32% |
More |
| 10 miles |
1:01:24 |
6:08 |
70.45% |
More |
| Half |
1:21:53 |
6:15 |
70.19% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:21 |
5:21 |
72.30 |
| 5km |
17:49 |
5:44 |
72.02 |
| 5M |
29:30 |
5:54 |
71.46 |
| 10km |
37:08 |
5:59 |
71.12 |
| 10M |
1:01:29 |
6:09 |
70.35 |
| Half |
1:21:52 |
6:15 |
69.63 |
| 20M |
2:08:12 |
6:25 |
70.00 |
| Mara |
2:50:42 |
6:31 |
70.59 |
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Bad luck Robert, I guess we all over do things a times. A slight rest might be in order:-)