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Sun 14th Aug 2011 at 9:00am by Marts

Run > Race

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Time
1:28:16
Miles
13.17
Min/mi
6:42
Pacing
94.1%
WAVA
66.94
Cals
1550
Asc(m)
517
Surface
Road

Notes & Comments

Newark Half Marathon. This race was a disaster. 41st Half marathon and nowhere near even being in my top 20 for times and may be struggling for top 30.

Started at a pace which should have been comfortable for the whole race. Didn't feel comfortable so slowed to 6:30 pace (MP) but that felt uncomfortable too so just bailed it and tried to run a sub 90 race. didn;t have inclination or legs to speed up until after 10 miles but TBH my finishing time is something I should be able to do solo in training having just rolled out of bed.

Looking for possible reasons including 1. Ran 24M/11M last sat/sun. 2. was muggy and I was sweating after a gentle 8mm warm up. 3. didn't train for 5dd after 35M weekend and so perhaps didn't help recovery.

This is probably the worst race I've ever done. Should've run 85mins without any trouble at all. Off to check other runs 7dd after 22M+ runs and look for pattern

Split Summary

====

1) - 1.01m - 6:20(6:17/m) - 115cal

2) - 1.96m - 12:50(6:32/m) - 232cal

3) - 1m - 6:43(6:42/m) - 118cal

4) - 1.95m - 13:18(6:49/m) - 230cal

5) - 1.05m - 7:12(6:52/m) - 123cal

6) - 0.99m - 6:41(6:46/m) - 117cal

7) - 1.08m - 7:26(6:54/m) - 127cal

8) - 0.98m - 6:50(7:00/m) - 116cal

9) - 0.91m - 6:07(6:43/m) - 107cal

10) - 1.07m - 7:35(7:06/m) - 127cal uphill
11) - 1.18m - 7:15(6:08/m) - 138cal downhill

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 2%

Pace Zone: 5:40-5:59/mile: 5.1%

Pace Zone: 6:00-6:19/mile: 12.5%

Pace Zone: 6:20-6:39/mile: 23.7%

Pace Zone: 6:40-6:59/mile: 26.4%

Pace Zone: 7:00-7:19/mile: 15.9%

Pace Zone: 7:20-7:39/mile: 7.1%

Pace Zone: 7:40-7:59/mile: 3%

Pace Zone: 8:00-8:19/mile: 1.3%

6:20 12:50 6:43 13:18 7:12 6:41 7:26 6:50 6:07 7:35 7:15

	Features Sorry to hear you didn't enjoy this one..I'm sure it will soon pale into insignificance when you get a few more good races (It still looks pretty good to me!)
	gingerwand put it as a good training run mister, i'm sure you'll be positive and forget it soon enough
	swerver Never did like Newark half, put it behind you, learn from it and move on, sub 90 is a good training run even for you, and it was a long course ! At least Spurs didn't lose lol
	dingdong* Your disaster is everyone else's dream, still I'm sure that doesn't help you and can understand must be v disheartening. Cheer up chicken
	jlucas sorry to see your race didn't go to plan, as long as you learn from it and get back on track for the much more important ypres marathon it'll all be forgotten.
	Hey Jude Ditto all the above - just a worse than usual race but a good training run!
	paulhalford Hopefully just a one-off you might never explain - it does happen. You could do with another race soon to confirm that and get your confidence back.
	Jobe Sorry you had a bad race, just put it down to history.....number 4..on Tuesday you may well find you have a cold/virus ?
	Marts Thanks for support guys. It's appreciated. Jobe- that was another fear especially with how sweaty I got on my warm up.
	Old Man Only just seen this Marts, were you ok later in the week? Otherwise I think its the 35m in two days and then 5 days off. Hope walls well now

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	3:09	3:09	6:18	0/0
1.00	6:17	3:08	6:15	0/0
1.50	9:27	3:10	6:21	0/0
2.00	12:42	3:14	6:29	0/0
2.50	15:59	3:18	6:36	0/0
3.00	19:20	3:21	6:42	0/0
3.50	22:42	3:22	6:44	0/0
4.00	26:03	3:21	6:41	0/0
4.50	29:27	3:24	6:48	0/0
5.00	32:46	3:19	6:38	0/0
5.50	36:18	3:32	7:03	0/0
6.00	39:41	3:23	6:47	0/0
6.50	43:09	3:27	6:55	0/0
7.00	46:35	3:26	6:53	0/0
7.50	49:54	3:19	6:38	0/0
8.00	53:20	3:26	6:52	0/0
8.50	56:47	3:28	6:56	0/0
9.00	1:00:14	3:26	6:52	0/0
9.50	1:03:40	3:26	6:52	0/0
10.00	1:07:13	3:33	7:07	0/0
10.50	1:10:39	3:26	6:52	0/0
11.00	1:13:57	3:19	6:37	0/0
11.50	1:17:28	3:30	7:01	0/0
12.00	1:21:03	3:35	7:11	0/0
12.50	1:24:08	3:04	6:09	0/0
13.00	1:27:17	3:10	6:19	0/0
13.17	1:28:17	1:00	5:44	0/0

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:45	52.72%	More
800m	2:59	6:01	57.58%	More
1km	3:48	6:07	59.43%	More
Mile	6:08	6:08	63.59%	More
5k	20:01	6:26	66.17%	More
5 miles	32:45	6:33	65.68%	More
10k	41:08	6:37	65.35%	More
10 miles	1:07:12	6:43	66.07%	More
Half	1:27:46	6:42	66.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:45	5:45	67.76
5km	19:07	6:09	69.25
5M	31:38	6:20	67.99
10km	39:50	6:25	67.48
10M	1:05:56	6:36	67.34
Half	1:27:46	6:42	66.41
20M	2:17:24	6:52	67.22
Mara	3:02:54	6:59	67.34

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