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Sun 12th Sep 2010 at 10:00am by paulhalford

Run > Race

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Time
1:11:55
Miles
13.24
Min/mi
5:26
Pacing
93.8%
WAVA
81.71
Cals
1146
Asc(m)
293
Surface
Road

Notes & Comments

71:55 for Grunty Fen Half, borrowing club record for four weeks.

13.24M on the Garmin. Reckon I'm looking at least a minute quicker at Great Eastern and maybe 32:20-32:30 at Swansea Bay 10km in two weeks' time, although I'm probably better at the longer distance.

54:50? 10M PB for the first 10 miles. 54:02? for last 10 miles.

Definitely confirms I'm much better over distance. Tempted to find an autumn marathon while I'm in form, but I don't think my feet are quite ready to take 26 miles in the Mizunos yet.

Wind pretty tame by Grunty Fen standards!

Split Summary

====

1) - 1m - 5:24(5:24/m) - 85cal

2) - 1m - 5:33(5:33/m) - 87cal

3) - 1m - 5:45(5:45/m) - 87cal

4) - 1m - 5:30(5:30/m) - 83cal

5) - 1m - 5:20(5:20/m) - 88cal

6) - 1m - 5:20(5:20/m) - 87cal

7) - 1m - 5:22(5:22/m) - 88cal

8) - 1m - 5:29(5:29/m) - 88cal

9) - 1m - 5:39(5:39/m) - 87cal

10) - 1m - 5:28(5:28/m) - 87cal

11) - 1m - 5:30(5:30/m) - 87cal

12) - 1m - 5:17(5:17/m) - 87cal

13) - 1m - 5:12(5:12/m) - 86cal

14) - 0.24m - 1:09(4:49/m) - 19cal

Pace Zone Summary

====

Pace Zone: 4:20-4:39/mile: 4.2%

Pace Zone: 4:40-4:59/mile: 11.4%

Pace Zone: 5:00-5:19/mile: 24.8%

Pace Zone: 5:20-5:39/mile: 26.8%

Pace Zone: 5:40-5:59/mile: 15.7%

Pace Zone: 6:00-6:19/mile: 8.7%

Pace Zone: 6:20-6:39/mile: 4%

Pace Zone: 6:40-6:59/mile: 1.3%

Pace Zone: 7:00-7:19/mile: 1.2%

5:24 5:33 5:45 5:30 5:20 5:20 5:22 5:29 5:39 5:28 5:30 5:17 5:12 1:06

	swerver fantastic time on a 'long' course well done
	hurricanehamlyn Congratulations on first place!
	Trotters well done paul brill running.
	dingdong* Wow first place, well done.
	Old Man Simply awesome Paul, very well done. I'm with Marts, you may find you may hold the record for longer than 4 wks, a marathon the week before will not help JH. Congrats again
	kevlar Congratulations well deserved 1st and record .
	Jobe Really pleased for you, a fab race. Hope the feet are ok.
	Hey Jude Fantastic run Paul and well-deserved massive PB !
	Marts What an awesome run on a windy long course 69:xx at GER now!!
	jlucas well done paul, its only the best race of your life till your next best race of your life! training paying dividends.

Map

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Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	2:40	2:40	5:20	0/0
1.00	5:22	2:42	5:24	0/0
1.50	8:06	2:43	5:27	0/0
2.00	10:55	2:50	5:39	0/0
2.50	13:47	2:52	5:43	0/0
3.00	16:40	2:53	5:46	0/0
3.50	19:38	2:58	5:56	0/0
4.00	22:10	2:32	5:04	0/0
4.50	24:52	2:42	5:25	0/0
5.00	27:30	2:38	5:15	0/0
5.50	30:08	2:38	5:16	0/0
6.00	32:50	2:42	5:24	0/0
6.50	35:28	2:38	5:16	0/0
7.00	38:12	2:44	5:29	0/0
7.50	40:55	2:43	5:26	0/0
8.00	43:41	2:46	5:32	0/0
8.50	46:30	2:49	5:38	0/0
9.00	49:20	2:50	5:40	0/0
9.50	52:02	2:42	5:25	0/0
10.00	54:48	2:45	5:30	0/0
10.50	57:29	2:42	5:24	0/0
11.00	1:00:18	2:48	5:37	0/0
11.50	1:03:00	2:42	5:24	0/0
12.00	1:05:35	2:35	5:11	0/0
12.50	1:08:11	2:36	5:13	0/0
13.00	1:10:47	2:35	5:11	0/0
13.24	1:11:56	1:09	4:47	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	4:39	4:39	84.30
5km	15:28	4:59	84.95
5M	25:37	5:07	83.63
10km	32:15	5:11	82.95
10M	53:25	5:21	81.94
Half	1:11:07	5:26	81.07
20M	1:51:21	5:34	80.97
Mara	2:28:16	5:40	81.28

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