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Sun 27th Feb 2011 at 10:00am by paulhalford

Run > Race

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Time
54:18
Miles
10.03
Min/mi
5:25
Pacing
94.7%
WAVA
81.25
Cals
874
Asc(m)
1135
Surface
Road

Notes & Comments

Nene Valley 10. Fifth - stopped watch a bit after the finish but pretty sure I didn't match my PB of 54:13. Very disappointing time.

Course was horrible - I guess there aren't many options but was it possible for it to be any more twisty? That said, on a great course, I still wouldn't have been anywhere near 53-flat.

Inferior to the 15-mile tempo run the previous Sunday. So either I was going closer to flat-out then than I thought or the distance was too short for me today.

Split Summary

====

1) - 1m - 5:19(5:19/m) - 86cal

2) - 1m - 5:23(5:23/m) - 87cal

3) - 1m - 5:18(5:18/m) - 87cal

4) - 1m - 5:31(5:31/m) - 87cal

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

6) - 1m - 5:20(5:20/m) - 86cal

7) - 1m - 5:31(5:31/m) - 88cal

8) - 1m - 5:23(5:23/m) - 87cal

9) - 1m - 5:31(5:31/m) - 88cal

10) - 1m - 5:27(5:27/m) - 88cal

11) - 0.02m - 6(4:55/m) - 1cal

12) - 0.01m - 3(3:49/m) - 1cal

Pace Zone Summary

====

Pace Zone: 4:00-4:19/mile: 1.6%

Pace Zone: 4:20-4:39/mile: 5.9%

Pace Zone: 4:40-4:59/mile: 12.4%

Pace Zone: 5:00-5:19/mile: 21.1%

Pace Zone: 5:20-5:39/mile: 24%

Pace Zone: 5:40-5:59/mile: 16.3%

Pace Zone: 6:00-6:19/mile: 8.2%

Pace Zone: 6:20-6:39/mile: 3.9%

Pace Zone: 6:40-6:59/mile: 2.1%

Pace Zone: 7:00-7:19/mile: 1.1%

Pace Zone: 7:20-7:39/mile: 1.4%

5:19 5:23 5:18 5:31 5:26 5:20 5:31 5:23 5:31 5:27 6 3

	gingerwand not a good course i think. twists and turns all over the place, plus the wood part was quite wet and not much grip. Well run though Paul, lets call it a speed session lol
	Old Man Was that your first experience of NVH10? Now you know why everyone speaks so highly of the route, they've even added two more bridges since the last time I did it!!
	hurricanehamlyn Even at my pace I agree it was very twisty. I couldn't follow my usual strategy of following the one in front as they kept disappearing!
	paulhalford Have done variations of that course twice before but don't remember it being that bad. At times it's a joke. The bridge coming back into Bretton Centre - clearly they didn't think of runners when they designed it. And then there's the bit where they hadn't taken the barrier down. You have to have your wits about you all the time to straying pedestrians and dogs etc and going off course. Not that I'm complaining - I'm sure it was (close to) the best course available when things like traffic are taken into account.
	swerver well done on 5th and agree the course isn't the best, good run though well done
	Marts well done on such a crappy , twisty, breezy, runner unfriendly course

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	2:37	2:37	5:14	0/0
1.00	5:17	2:40	5:20	0/0
1.50	7:55	2:38	5:16	0/0
2.00	10:40	2:45	5:30	0/0
2.50	13:20	2:40	5:20	0/0
3.00	15:58	2:38	5:16	0/0
3.50	18:47	2:49	5:37	0/0
4.00	21:29	2:43	5:25	0/0
4.50	24:15	2:45	5:31	0/0
5.00	26:56	2:41	5:23	0/0
5.50	29:38	2:42	5:24	0/0
6.00	32:16	2:38	5:16	0/0
6.50	35:02	2:46	5:32	0/0
7.00	37:46	2:45	5:29	0/0
7.50	40:24	2:37	5:15	0/0
8.00	43:10	2:46	5:32	0/0
8.50	46:00	2:50	5:41	0/0
9.00	48:41	2:41	5:21	0/0
9.50	51:28	2:47	5:35	0/0
10.00	54:08	2:40	5:20	0/0
10.02	54:17	9	6:54	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	4:43	4:43	83.52
5km	15:41	5:03	84.38
5M	25:58	5:12	82.96
10km	32:41	5:16	82.24
10M	54:08	5:25	81.25
Half	1:12:04	5:30	80.40
20M	1:52:51	5:39	80.14
Mara	2:30:15	5:44	80.36

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