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Sun 10th Jan 2010 at 12:00pm by paulhalford

Run > Race

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Time
35:43
Miles
6.15
Min/mi
5:48
Pacing
89%
WAVA
74.13
Cals
555
Asc(m)
312
Surface
Road

Notes & Comments

Cambs Champs - 15th. 35:43. Worst run ever in county champs. Hopefully can put it down to having a cold or twisting ankle on second lap. Just 24s behind John (1:30 ahead of me) and level with Noel Carroll (50s ahead of me) after two laps but then drifted back when I'd normally pick up the pace.

Split Summary

====

1) - 1m - 5:46(5:46/m) - 90cal

2) - 1m - 5:40(5:40/m) - 90cal

3) - 1m - 5:35(5:35/m) - 89cal

4) - 1m - 5:59(5:59/m) - 92cal

5) - 1m - 5:59(5:59/m) - 91cal

6) - 1m - 5:59(5:59/m) - 91cal

7) - 0.15m - 45(5:03/m) - 12cal

Pace Zone Summary

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Pace Zone: 4:00-4:19/mile: 2.2%

Pace Zone: 4:20-4:39/mile: 3.6%

Pace Zone: 4:40-4:59/mile: 6.5%

Pace Zone: 5:00-5:19/mile: 11.4%

Pace Zone: 5:20-5:39/mile: 15%

Pace Zone: 5:40-5:59/mile: 16.8%

Pace Zone: 6:00-6:19/mile: 16.2%

Pace Zone: 6:20-6:39/mile: 10.8%

Pace Zone: 6:40-6:59/mile: 6.1%

Pace Zone: 7:00-7:19/mile: 3.1%

Pace Zone: 7:20-7:39/mile: 1.6%

Pace Zone: 7:40-7:59/mile: 1.1%

5:46 5:40 5:35 5:59 5:59 5:59 45

	Gaubfar Thought I saw you limping after race, hope it is ok now
	Marts The ankle probably caused a loss of power and affected your proprioception. Hope it's only a niggle though
	paulhalford Have to be very careful hobbling about on it. It's not looking good for 110 miles next week!
	swerver hope it is ok, don't knacker it just to get some 'training' miles in next week.
	paulhalford Can't put any pressure on it at all at the moment. Never mind 110 miles - at the moment, I'm just hoping to make the presentation evening.
	Marts How bout treating this as a short taper for racing Folksworth flat out?
	Old Man How about getting a medic to look at it?
	paulhalford I'm hardly desperate for a decent 15-mile PB, but it will probably end up being close to all-out anyway. Not a lot of difference between present 15-mile race pace and 26-mile target race pace, especially if you over-estimate your fitness, which I seem to be a lot of just lately. Aim will be to feel comfortable and if that's somewhere close to 5:45 pace (in racing shoes), that would be nice and should get me near the front. Foot getting better as today goes on so I'm hoping to be back running Thursday.

Map

0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:25	1:25	5:40	0/0
0.50	2:52	1:27	5:47	0/0
0.75	4:13	1:21	5:24	0/0
1.00	5:44	1:32	6:07	0/0
1.25	6:59	1:15	5:00	0/0
1.50	8:27	1:28	5:50	0/0
1.75	10:00	1:33	6:11	0/0
2.00	11:24	1:25	5:39	0/0
2.25	12:44	1:20	5:20	0/0
2.50	14:23	1:38	6:33	0/0
2.75	15:34	1:11	4:43	0/0
3.00	17:00	1:26	5:45	0/0
3.25	18:25	1:26	5:42	0/0
3.50	19:58	1:33	6:10	0/0
3.75	21:30	1:32	6:09	0/0
4.00	22:59	1:29	5:57	0/0
4.25	24:34	1:35	6:19	0/0
4.50	26:07	1:34	6:14	0/0
4.75	27:29	1:22	5:27	0/0
5.00	28:58	1:28	5:54	0/0
5.25	30:33	1:36	6:22	0/0
5.50	32:12	1:39	6:35	0/0
5.75	33:36	1:24	5:36	0/0
6.00	34:56	1:20	5:22	0/0
6.15	35:42	46	5:11	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	5:12	5:12	74.43
5km	17:19	5:34	75.91
5M	28:41	5:44	74.58
10km	36:07	5:49	74.07
10M	59:48	5:59	73.93
Half	1:19:37	6:05	72.91
20M	2:04:40	6:14	73.78
Mara	2:45:59	6:20	73.89

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