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Sat 15th Nov 2014 at 10:00am by Paprika

Run > Race
  • Time
    2:45:08
  • Miles
    13.09
  • Min/mi
    12:37
  • WAVA
    38.60
  • Cals
    1439
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Coastal Trail Series half marathon Gower, Fantastic race, testing terrain with mud, hills, more hills, bog and beach. Had DOMS before I started from weighted lunges and squat thrusts at Circuits on Thursday so slow on the up's but felt amazing all the way round up intil around the 11.5 mark which was hardwork! Paced the hills well and caught/over took a lot of people up after taking it easier on the hills until near the tops then running when everyone else around seemed to struggle.
First medal in 2 years and buzzed all night after running :-) Yehhhhhhhhhh!!!!!!

Split Summary
===
1) 1m - 11:21(11:21/m) 110cal
2) 1m - 11:24(11:24/m) 116cal
3) 1m - 15:26(15:26/m) 111cal
4) 1m - 10:57(10:57/m) 114cal
5) 1m - 11:42(11:42/m) 112cal
6) 1m - 10:23(10:23/m) 121cal
7) 1m - 12:36(12:36/m) 110cal
8) 1m - 12:19(12:19/m) 107cal
9) 1m - 15:24(15:24/m) 99cal
10) 1m - 13:33(13:33/m) 111cal
11) 1m - 13:27(13:27/m) 108cal
12) 1m - 14:42(14:42/m) 96cal
13) 1m - 11:02(11:02/m) 114cal
14) 0.09m - 51(9:24/m) 10cal
11:21 11:24 15:26 10:57 11:42 10:23 12:36 12:19 15:24 13:33 13:27 14:42 11:02 51

Splits

Miles Miles Time Time Split Split Min/mi /mi

Further Analysis

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:49 10:49 39.23
    5km 35:57 11:34 39.48
    5M 59:32 11:54 39.13
    10km 1:14:58 12:04 38.93
    10M 2:04:08 12:25 38.59
    Half 2:45:16 12:37 38.27
    20M 4:18:48 12:56 38.32
    Mara 5:44:34 13:09 38.14
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