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Sun 31st Oct 2010 at 9:00am by paulhalford

Run > General

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Time
54:13
Miles
10.04
Min/mi
5:24
Pacing
96.1%
WAVA
81.48
Cals
877
Surface
Road

Notes & Comments

54:13 for 4th at Fenland 10. Slower than first 10 at GER.

PB by more than three minutes but my worst run of the autumn.

Knew from early on wasn't feeling great. 1kg heavier than at GER, which if correct, would mean difference of 47s and would have equalled the GER run.

Tried the two doses of caffeine method (1hr before and 3hr before). Maybe the "decaffeinated" tea and coffee I was drinking in the build-up actually contained some caffeine so the effect was negated.

Acted as pacemaker for chasing group for 6-7 miles and then they both just sped off at 8m.

Split Summary

====

1) - 1m - 5:27(5:27/m) - 86cal

2) - 1m - 5:25(5:25/m) - 87cal

3) - 1m - 5:23(5:23/m) - 87cal

4) - 1m - 5:22(5:22/m) - 87cal

5) - 1m - 5:24(5:24/m) - 88cal

6) - 1m - 5:25(5:25/m) - 88cal

7) - 1m - 5:21(5:21/m) - 88cal

8) - 1m - 5:26(5:26/m) - 87cal

9) - 1m - 5:22(5:22/m) - 88cal

10) - 1m - 5:26(5:26/m) - 88cal

11) - 0.04m - 12(4:45/m) - 3cal

Pace Zone Summary

====

Pace Zone: 4:20-4:39/mile: 3.7%

Pace Zone: 4:40-4:59/mile: 10.5%

Pace Zone: 5:00-5:19/mile: 26%

Pace Zone: 5:20-5:39/mile: 28.5%

Pace Zone: 5:40-5:59/mile: 17.8%

Pace Zone: 6:00-6:19/mile: 7.9%

Pace Zone: 6:20-6:39/mile: 3.2%

Pace Zone: 6:40-6:59/mile: 1.5%

5:27 5:25 5:23 5:22 5:24 5:25 5:21 5:26 5:22 5:26 12

	Old Man Just trying to understand how a PB by 3 minutes can be your worse run this autumn - heaven help JH when you get it right!! I'll still stay it "very well done", you did it for the team and you all delivered - am just a bit chuffed for WJ!!
	swerver like OM says a PB by 3 mins isn't a bad run at all ! Don't judge it against your amazing GER run just enjoy the result and the team prize (which I assume WJ won?)
	Old Man .... of course Swerver and we think Cambs RL, NVH weren't even in the top 3 with the 3 to score for Fenland prize. Its 4 to score for Cambs RL and Marts filled that for us. NVH men were virtual no shows
	Hey Jude Ditto above - great team performance

Map

0mi in 0

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	2:39	2:39	5:18	0/0
1.00	5:25	2:46	5:32	0/0
1.50	8:05	2:40	5:19	0/0
2.00	10:51	2:46	5:32	0/0
2.50	13:32	2:41	5:22	0/0
3.00	16:14	2:42	5:24	0/0
3.50	18:53	2:39	5:18	0/0
4.00	21:35	2:43	5:25	0/0
4.50	24:18	2:42	5:25	0/0
5.00	26:59	2:41	5:23	0/0
5.50	29:40	2:41	5:22	0/0
6.00	32:24	2:44	5:28	0/0
6.50	35:07	2:43	5:25	0/0
7.00	37:46	2:39	5:18	0/0
7.50	40:28	2:43	5:26	0/0
8.00	43:12	2:43	5:27	0/0
8.50	45:54	2:42	5:24	0/0
9.00	48:34	2:40	5:21	0/0
9.50	51:17	2:43	5:26	0/0
10.00	54:00	2:43	5:25	0/0
10.03	54:12	12	6:32	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	4:42	4:42	83.82
5km	15:38	5:02	84.65
5M	25:54	5:11	83.18
10km	32:36	5:15	82.45
10M	53:59	5:24	81.48
Half	1:11:53	5:29	80.60
20M	1:52:34	5:38	80.35
Mara	2:29:52	5:43	80.57

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