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Sun 4th Mar 2012 at 9:00am by MaT.T

Run > Race

Good
windy

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Time
1:34:59
Miles
13.09
Min/mi
7:15
Pacing
96.4%
WAVA
62.49
Cals
1873
Asc(m)
103
Surface
Road

Notes & Comments

Llanelli half, great race, felt strong as an Ox even into strong head wing last 2.6 miles

Split Summary

====

1) - 1m - 7:35(7:35/m) - 142cal

2) - 1m - 7:21(7:21/m) - 143cal

3) - 1m - 7:18(7:18/m) - 144cal

4) - 1m - 7:10(7:10/m) - 143cal

5) - 1m - 7:18(7:18/m) - 143cal

6) - 1m - 7:20(7:20/m) - 144cal

7) - 1m - 7:17(7:17/m) - 143cal

8) - 1m - 7:22(7:22/m) - 144cal

9) - 1m - 7:14(7:14/m) - 144cal

10) - 1m - 7:14(7:14/m) - 143cal

11) - 1m - 7:07(7:07/m) - 142cal

12) - 1m - 7:15(7:15/m) - 142cal

13) - 1m - 6:53(6:53/m) - 143cal

14) - 0.09m - 36(6:33/m) - 13cal

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 3.6%

Pace Zone: 6:40-6:59/mile: 15.6%

Pace Zone: 7:00-7:19/mile: 35.8%

Pace Zone: 7:20-7:39/mile: 31.7%

Pace Zone: 7:40-7:59/mile: 9.3%

Pace Zone: 8:00-8:19/mile: 2.3%

7:35 7:21 7:18 7:10 7:18 7:20 7:17 7:22 7:14 7:14 7:07 7:15 6:53 36

arbster
Great run Matt, and really promising for your marathon if you're able to run under target pace so comfortably. I reckon that if you get the fuelling right you're nailed on for that sub-3:15.

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	3:44	3:44	7:28	0/0
1.00	7:30	3:46	7:31	0/0
1.50	11:13	3:43	7:26	0/0
2.00	14:51	3:38	7:17	0/0
2.50	18:28	3:37	7:14	0/0
3.00	22:09	3:40	7:20	0/0
3.50	25:43	3:34	7:09	0/0
4.00	29:19	3:36	7:11	0/0
4.50	32:59	3:40	7:20	0/0
5.00	36:36	3:38	7:16	0/0
5.50	40:18	3:42	7:23	0/0
6.00	43:57	3:39	7:18	0/0
6.50	47:36	3:39	7:19	0/0
7.00	51:13	3:37	7:14	0/0
7.50	54:56	3:43	7:26	0/0
8.00	58:35	3:39	7:18	0/0
8.50	1:02:12	3:36	7:13	0/0
9.00	1:05:49	3:37	7:15	0/0
9.50	1:09:30	3:41	7:22	0/0
10.00	1:13:03	3:33	7:07	0/0
10.50	1:16:37	3:34	7:07	0/0
11.00	1:20:10	3:33	7:06	0/0
11.50	1:23:50	3:39	7:19	0/0
12.00	1:27:25	3:36	7:11	0/0
12.50	1:30:49	3:24	6:47	0/0
13.00	1:34:18	3:29	6:58	0/0
13.09	1:34:54	36	6:47	0/0

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:35	46.70%	More
800m	3:22	6:46	52.16%	More
1km	4:14	6:49	54.20%	More
Mile	6:51	6:51	57.65%	More
5k	21:58	7:04	61.16%	More
5 miles	35:39	7:08	61.16%	More
10k	44:34	7:10	61.04%	More
10 miles	1:12:07	7:13	62.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	63.58
5km	20:41	6:39	64.95
5M	34:15	6:51	63.65
10km	43:07	6:56	63.09
10M	1:11:24	7:08	62.90
Half	1:35:04	7:15	61.99
20M	2:28:52	7:27	62.73
Mara	3:18:12	7:34	62.83

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