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Sun 17th Apr 2011 at 9:00am by abdou
Run > Race
Terrible
v warm
-
Time
3:21:46
-
Miles
26.22
-
Min/mi
7:42
-
Pacing
95%
-
WAVA
59.77
-
Cals
1694
-
Asc(m)
620
-
Surface
Road
Notes & Comments
VLM. Breakfast 2 PBJ on toast, plus pasta. 4 choc gels, inc 1 at start. Never felt good, but OK enough to see how PB pace would work out. Couldn't stick it in the heat though. First cramp at 12, more big stops at 18 and 25, plus a couple more. Hated the running, but enjoyed the day, esp. seeing K, S and friends around the course.
Split time diff
min/km km/h
5K 00:21:26 21:26 04:18 14.00
10K 00:43:08 21:42 04:21 13.83
15K 01:05:17 22:09 04:26 13.54
20K 01:28:02 22:45 04:34 13.18
HALF 01:33:00 04:58 04:32 13.26
25K 01:51:10 18:10 04:40 12.89
30K 02:15:11 24:01 04:49 12.50
35K 02:43:03 27:52 05:35 10.76
40K 03:09:42 26:39 05:20 11.25
finish time 03:21:43 12:01 05:29 10.97
7:00 6:57 7:06 6:34 6:51 7:36 6:50 14:09 7:12 14:38 14:25 7:39 7:49 7:38 7:40 18:31 8:13 8:21 8:38 8:18 8:50 10:51
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
6:57 |
6:57 |
6:57 |
0/0 |
| 2.00 |
13:46 |
6:49 |
6:49 |
0/0 |
| 3.00 |
20:33 |
6:47 |
6:47 |
0/0 |
| 4.00 |
27:21 |
6:48 |
6:48 |
0/0 |
| 5.00 |
34:18 |
6:57 |
6:57 |
0/0 |
| 6.00 |
41:19 |
7:01 |
7:01 |
0/0 |
| 7.00 |
48:20 |
7:02 |
7:02 |
0/0 |
| 8.00 |
55:16 |
6:56 |
6:56 |
0/0 |
| 9.00 |
1:02:26 |
7:09 |
7:09 |
0/0 |
| 10.00 |
1:09:32 |
7:06 |
7:06 |
0/0 |
| 11.00 |
1:16:40 |
7:08 |
7:08 |
0/0 |
| 12.00 |
1:24:01 |
7:21 |
7:21 |
0/0 |
| 13.00 |
1:31:15 |
7:14 |
7:14 |
0/0 |
| 14.00 |
1:38:37 |
7:22 |
7:22 |
0/0 |
| 14.31 |
3:21:45 |
1:43:08 |
5:35:52 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:37 |
6:31 |
44.77% |
More |
| 800m |
3:16 |
6:34 |
51.61% |
More |
| 1km |
4:06 |
6:37 |
54.17% |
More |
| Mile |
6:42 |
6:42 |
57.81% |
More |
| 5k |
21:06 |
6:48 |
60.94% |
More |
| 5 miles |
34:17 |
6:51 |
61.58% |
More |
| 10k |
42:47 |
6:53 |
61.79% |
More |
| 10 miles |
1:09:32 |
6:57 |
62.25% |
More |
| Half |
1:31:58 |
7:01 |
62.52% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:31 |
5:31 |
70.20 |
| 5km |
19:14 |
6:11 |
66.87 |
| 5M |
32:30 |
6:30 |
64.96 |
| 10km |
41:17 |
6:39 |
64.04 |
| 10M |
1:09:45 |
6:59 |
62.06 |
| Half |
1:33:56 |
7:10 |
60.71 |
| 20M |
2:29:43 |
7:29 |
59.95 |
| Mara |
3:21:36 |
7:42 |
59.77 |
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