Sun 3rd Mar 2013 at 12:00pm by Cheg
Run > Race
- breezy
-
Time
1:44:31
-
Miles
13.10
-
Min/mi
7:59
-
Pacing
94.1%
-
WAVA
55.46
-
Cals
1728
-
Asc(m)
106
-
Hillscore
1
-
Surface
Road
Notes & Comments
3 comments
Really good race today. Training has been neglected in the last few months and so my expectations prior to the race were low. Decided 1:50 was a reasonable aim.
Went out feeling comfy, but soon realised that I would have to rein it in a little. As early as 7Km I knew it was going to be a tough day and the last 3rd of the race was a real battle. Very satisfied with how I held it together as the wheels threatened to fall off.
After the initital good start I felt 1:40 and then 1:42 were on. But as the Km's ticked by and the legs got heavy I knew 1:45 was the reasonable aim and I managed to pip the pacer on the line to make it in with 30 seconds to spare.
The balls of my feet were really sore and a few minor blisters have appeared. Decided to run in my trail shoes today, which might not have been the best idea.
Was great to have Amber and Lauren supporting, and Luke did really well in his race and smashed his old PB to pieces. Today's race gives me confidence that a sub 4 hour effort maybe possible at Brighton.
Split Summary
====
1) - 0.62m - 4:34(7:20/m) - 79cal
2) - 0.62m - 4:38(7:27/m) - 81cal
3) - 0.62m - 4:28(7:11/m) - 81cal
4) - 0.62m - 4:43(7:35/m) - 82cal
5) - 0.62m - 4:37(7:26/m) - 81cal
6) - 0.62m - 4:41(7:32/m) - 82cal
7) - 0.62m - 4:42(7:35/m) - 81cal
8) - 0.62m - 4:49(7:45/m) - 82cal
9) - 0.62m - 4:50(7:47/m) - 81cal
10) - 0.62m - 4:58(7:59/m) - 82cal
11) - 0.62m - 5:01(8:05/m) - 80cal
12) - 0.62m - 4:57(7:59/m) - 82cal
13) - 0.62m - 4:58(8:00/m) - 81cal
14) - 0.62m - 5:05(8:11/m) - 80cal
15) - 0.62m - 5:08(8:15/m) - 81cal
16) - 0.62m - 5:05(8:11/m) - 81cal
17) - 0.62m - 5:08(8:16/m) - 80cal
18) - 0.62m - 5:06(8:12/m) - 81cal
19) - 0.62m - 5:08(8:16/m) - 81cal
20) - 0.62m - 5:19(8:33/m) - 80cal
21) - 0.62m - 5:11(8:21/m) - 80cal
22) - 0.22m - 1:34(7:01/m) - 29cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 8.8%
Pace Zone: 7:20-7:39/mile: 21.7%
Pace Zone: 7:40-7:59/mile: 23.7%
Pace Zone: 8:00-8:19/mile: 20.9%
Pace Zone: 8:20-8:39/mile: 14.5%
Pace Zone: 8:40-8:59/mile: 4.7%
Pace Zone: 9:00-9:19/mile: 1.9%
4:34 4:38 4:28 4:43 4:37 4:41 4:42 4:49 4:50 4:58 5:01 4:57 4:58 5:05 5:08 5:05 5:08 5:06 5:08 5:19 5:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:37 |
3:37 |
7:14 |
2/4 |
1.00 |
7:17 |
3:40 |
7:20 |
1/6 |
1.50 |
11:02 |
3:45 |
7:30 |
3/4 |
2.00 |
14:36 |
3:34 |
7:08 |
8/2 |
2.50 |
18:24 |
3:49 |
7:37 |
5/1 |
3.00 |
22:08 |
3:44 |
7:27 |
1/4 |
3.50 |
25:52 |
3:44 |
7:28 |
4/3 |
4.00 |
29:38 |
3:46 |
7:33 |
2/2 |
4.50 |
33:26 |
3:48 |
7:36 |
2/6 |
5.00 |
37:20 |
3:54 |
7:48 |
3/2 |
5.50 |
41:14 |
3:53 |
7:47 |
3/6 |
6.00 |
45:13 |
3:59 |
7:58 |
5/4 |
6.50 |
49:15 |
4:02 |
8:04 |
6/0 |
7.00 |
53:16 |
4:01 |
8:01 |
2/2 |
7.50 |
57:13 |
3:57 |
7:55 |
1/2 |
8.00 |
1:01:12 |
3:59 |
7:57 |
2/10 |
8.50 |
1:05:21 |
4:10 |
8:19 |
9/2 |
9.00 |
1:09:26 |
4:05 |
8:10 |
5/6 |
9.50 |
1:13:33 |
4:08 |
8:15 |
6/1 |
10.00 |
1:17:39 |
4:06 |
8:12 |
1/6 |
10.50 |
1:21:46 |
4:06 |
8:13 |
2/5 |
11.00 |
1:25:55 |
4:09 |
8:18 |
5/2 |
11.50 |
1:29:58 |
4:04 |
8:07 |
2/7 |
12.00 |
1:34:14 |
4:15 |
8:30 |
5/2 |
12.50 |
1:38:28 |
4:14 |
8:28 |
4/3 |
13.00 |
1:42:39 |
4:11 |
8:22 |
7/1 |
13.27 |
1:44:37 |
1:58 |
7:16 |
1/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
10 miles |
1:17:40 |
7:46 |
56.34% |
More |
Half |
1:43:26 |
7:54 |
56.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
55.37 |
5km |
22:44 |
7:19 |
56.52 |
5M |
37:39 |
7:32 |
55.95 |
10km |
47:24 |
7:38 |
55.70 |
10M |
1:18:30 |
7:51 |
55.73 |
Half |
1:44:31 |
7:59 |
55.04 |
20M |
2:43:40 |
8:11 |
55.70 |
Mara |
3:37:55 |
8:19 |
55.78 |
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Great effort today Si. Sub 1.45 with your training is some achievement! You did really well to hold it together and keep the splits pretty even. Looking forward to WATCHING you break 4 hours at Brighton
Thanks mate, really pleased with my efforts. Jut got to back it up for the next 5 weeks.
Top work Si, off the training you have done this is mighty impressive. Shows if you string together a few months of good training you will start smashing out some great times!