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Sun 19th Apr 2015 at 7:00am by bigfatjoe

Run > Race

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Time
6:33:50
Miles
27.96
Min/mi
14:05
Pacing
50.1%
WAVA
33.43
Cals
3979
Asc(m)
42
Surface
Trail

Notes & Comments

Boom!! Race day arrives after a good training week. I forgot to look at the Garmin from last year, but went off well and was very happy.

There was 7km of downhill to start with and then 5km mostly vertical with some dirty hands required to get to the top! There was a 21 minute km at some point - that was how steep it was:-)

We then came down the other side of Mount Solitary - which is scary in places! There is a lot of crazy rocks to climb over and down with some sheer drops on one side or the other!

Then 8km to the bottom of the Furber Steps. Then up 1000 stairs and then back down again!

Then 21km to the finish. We did 13km of up and down stuff and then pretty much 8km of up steep hills to the finish. Me and Adam had lots of fun and it was a 33 minute PB for me so really happy!

It hopefully sets us up nicely for TNF100 in 4 weeks!

Split Summary
===
1) 1km - 5:20(5:20/km) 96cal 3.13/4.22/hr
2) 1km - 5:04(5:04/km) 104cal 3.28/4.28/hr
3) 1km - 4:52(4:52/km) 101cal 3.43/4.02/hr
4) 1km - 5:02(5:02/km) 103cal 3.32/4.17/hr
5) 1km - 5:18(5:18/km) 101cal 3.14/3.86/hr
6) 1km - 6:53(6:53/km) 93cal 2.42/3.22/hr
7) 1km - 6:48(6:48/km) 99cal 2.45/3.93/hr
8) 1km - 13:01(13:01/km) 77cal 1.28/2.94/hr
9) 1km - 14:43(14:43/km) 80cal 1.13/2.89/hr
10) 1km - 21:32(21:32/km) 76cal 0.77/2.36/hr
11) 1km - 12:11(12:11/km) 75cal 1.37/2.9/hr
12) 1km - 12:09(12:09/km) 73cal 1.37/2.64/hr
13) 1km - 12:32(12:32/km) 74cal 1.33/2.87/hr
14) 1km - 11:55(11:55/km) 82cal 1.4/3.01/hr
15) 1km - 11:58(11:58/km) 77cal 1.39/2.83/hr
16) 1km - 9:09(9:09/km) 75cal 1.82/3.26/hr
17) 1km - 7:09(7:09/km) 101cal 2.33/4.49/hr
18) 1km - 7:10(7:10/km) 107cal 2.33/3.92/hr
19) 1km - 7:31(7:31/km) 101cal 2.22/3.54/hr
20) 1km - 7:35(7:35/km) 100cal 2.2/3.31/hr
21) 1km - 9:45(9:45/km) 86cal 1.71/3.25/hr
22) 1km - 8:26(8:26/km) 83cal 1.98/3.83/hr
23) 1km - 10:50(10:50/km) 97cal 1.54/12.13/hr
24) 1km - 15:01(15:01/km) 85cal 1.11/4.86/hr
25) 1km - 7:43(7:43/km) 88cal 2.16/3.45/hr
26) 1km - 7:56(7:56/km) 90cal 2.1/3.75/hr
27) 1km - 8:12(8:12/km) 92cal 2.03/3.47/hr
28) 1km - 9:43(9:43/km) 85cal 1.72/4.29/hr
29) 1km - 7:34(7:34/km) 93cal 2.2/4.11/hr
30) 1km - 6:05(6:05/km) 100cal 2.74/4.12/hr
31) 1km - 6:02(6:02/km) 103cal 2.76/3.79/hr
32) 1km - 7:00(7:00/km) 102cal 2.38/3.58/hr
33) 1km - 7:58(7:58/km) 93cal 2.09/3.31/hr
34) 1km - 8:36(8:36/km) 78cal 1.94/3.07/hr
35) 1km - 5:49(5:49/km) 101cal 2.87/3.58/hr
36) 1km - 6:50(6:50/km) 91cal 2.44/3.57/hr
37) 1km - 6:44(6:44/km) 95cal 2.48/3.52/hr
38) 1km - 9:43(9:43/km) 78cal 1.71/2.95/hr
39) 1km - 8:58(8:58/km) 75cal 1.86/2.93/hr
40) 1km - 8:34(8:34/km) 79cal 1.94/2.96/hr
41) 1km - 10:19(10:19/km) 78cal 1.62/2.75/hr
42) 1km - 9:39(9:39/km) 81cal 1.73/3.2/hr
43) 1km - 8:10(8:10/km) 86cal 2.04/3.31/hr
44) 1km - 7:23(7:23/km) 93cal 2.26/3.36/hr
45) 0.58km - 2:56(5:01/km) 52cal 3.32/5.52/hr

5:20 5:04 4:52 5:02 5:18 6:53 6:48 13:01 14:43 21:32 12:11 12:09 12:32 11:55 11:58 9:09 7:09 7:10 7:31 7:35 9:45 8:26 10:50 15:01 7:43 7:56 8:12 9:43 7:34 6:05 6:02 7:00 7:58 8:36 5:49 6:50 6:44 9:43 8:58 8:34 10:19 9:39 8:10 7:23 2:56

	bigfatjoe Luke... Elevation gain was 2500m (8,200 ft)
	Cheg Great performance, crazy race. Sounds like you enjoyed yourself. Well done on the huge PB.
	bigfatjoe Luke... The other one - last year I was 101/200 starters and this year I was 68th:-)

Multigraph

Pace

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
1.00	8:15	8:15	8:15
2.00	16:25	8:10	8:10
3.00	24:36	8:12	8:12
4.00	35:11	10:35	10:35
5.00	52:46	17:34	17:34
6.00	1:24:09	31:23	31:23
7.00	1:45:17	21:07	21:07
8.00	2:03:31	18:14	18:14
9.00	2:24:59	21:28	21:28
10.00	2:39:11	14:13	14:13
11.00	2:50:23	11:12	11:12
12.00	3:02:45	12:22	12:22
13.00	3:16:29	13:44	13:44
14.00	3:31:29	15:00	15:00
15.00	3:53:14	21:46	21:46
16.00	4:05:15	12:01	12:01
17.00	4:19:13	13:58	13:58
18.00	4:32:43	13:30	13:30
19.00	4:42:38	9:54	9:54
20.00	4:53:21	10:44	10:44
21.00	5:07:22	14:01	14:01
22.00	5:17:34	10:11	10:11
23.00	5:28:18	10:44	10:44
24.00	5:43:21	15:03	15:03
25.00	5:57:17	13:56	13:56
26.00	6:13:26	16:09	16:09
27.00	6:26:07	12:41	12:41
27.70	6:33:50	7:43	10:58

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	43.87%	More
800m	3:39	7:21	46.15%	More
1km	4:38	7:27	47.59%	More
Mile	7:49	7:49	48.41%	More
5k	25:29	8:12	50.44%	More
5 miles	52:42	10:32	39.98%	More
10k	1:11:41	11:32	36.83%	More
10 miles	2:03:55	12:23	35.31%	More
Half	2:47:28	12:47	34.62%	More
20 miles	4:37:24	13:52	32.86%	More
Mara	6:17:18	14:24	32.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:32	11:32	32.83
5km	38:21	12:21	33.51
5M	1:03:31	12:42	33.17
10km	1:19:58	12:52	33.01
10M	2:12:26	13:15	33.04
Half	2:56:19	13:28	32.63
20M	4:36:06	13:48	33.02
Mara	6:07:36	14:02	33.07

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