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Sun 8th Sep 2013 at 10:00am by EO

Run > General

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Time
2:05:44
Miles
13.17
Min/mi
9:33
Pacing
54.4%
WAVA
54.41
Cals
1568
Asc(m)
73
Hillscore
3
Surface
Road

Notes & Comments

Grunty Fen Half. Longest run since April and part of training plan for GER.

Great start, about halfway got too warm in the sun, drank too much water and stomach doing somersaults and slowed down. By 9m I felt better and more clouds appeared, but of course I felt better as I was doing 9.45mm.

This was a good tester to see where I was and clearly a long way to go and lots of work to be done for GER.

Split Summary
===
1) 1m - 8:58(8:58/m) 116cal
2) 1m - 9:15(9:15/m) 119cal
3) 1m - 9:20(9:20/m) 119cal
4) 1m - 9:35(9:35/m) 120cal
5) 1m - 9:26(9:26/m) 119cal
6) 1m - 9:24(9:24/m) 119cal
7) 1m - 9:44(9:44/m) 120cal
8) 1m - 10:02(10:02/m) 118cal
9) 1m - 9:49(9:49/m) 120cal
10) 1m - 9:45(9:46/m) 119cal
11) 1m - 9:48(9:48/m) 120cal
12) 1m - 9:47(9:47/m) 120cal
13) 1m - 9:25(9:25/m) 119cal
14) 0.17m - 1:28(8:33/m) 20cal

Speed Summary
===
Fastest 400m in 2:08
Fastest 800m in 4:22
Fastest 1km in 5:28
Fastest 1200m in 6:33
Fastest mile in 8:51

Pace Zone Summary
===
8:20-8:39/mile: 3.5%
8:40-8:59/mile: 9.7%
9:00-9:19/mile: 18.5%
9:20-9:39/mile: 23.1%
9:40-9:59/mile: 18.3%
10:00-10:19/mile: 12.5%
10:20-10:39/mile: 6.6%
10:40-10:59/mile: 2.5%

8:58 9:15 9:20 9:35 9:26 9:24 9:44 10:02 9:49 9:45 9:48 9:47 9:25 1:28

	Curly K Hope your stomach is ok now. That's a horrible feeling. Recovery tomorrow and hopefully feel better tues night. Well done for raving in the heat. It takes stamina. Well done
	Curly K Raving!!! Racing lol
	Trotters Well done today EO you will be ok for GER.
	hurricanehamlyn Well done E'O that course is not good in the heat. You kept it together and speeded up at the end
	dingdong* Close to target despite the weather and upset tummy. You will definitely crack sub 2 for GER easy

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	0	0	0	4/2
1.00	0	0	0	0/7
1.50	0	0	0	3/4
2.00	0	0	0	2/2
2.50	2:29	2:29	4:58	3/1
3.00	7:08	4:39	9:18	2/1
3.50	11:56	4:48	9:36	9/0
4.00	16:39	4:43	9:27	2/5
4.50	21:26	4:47	9:34	3/2
5.00	26:08	4:41	9:23	1/4
5.50	30:47	4:40	9:20	1/7
6.00	35:33	4:46	9:32	1/2
6.50	40:23	4:49	9:39	2/2
7.00	45:18	4:56	9:51	1/2
7.50	50:29	5:10	10:20	3/0
8.00	55:22	4:54	9:47	0/2
8.50	1:00:12	4:50	9:39	1/2
9.00	1:05:12	5:01	10:01	3/1
9.50	1:10:07	4:54	9:49	2/1
10.00	1:14:59	4:52	9:44	0/2
10.50	1:19:51	4:52	9:44	2/1
11.00	1:24:49	4:59	9:58	7/0
11.50	1:29:43	4:54	9:48	6/5
12.00	1:34:36	4:53	9:45	2/2
12.50	1:39:23	4:47	9:34	2/2
13.00	1:44:03	4:40	9:20	2/3
13.14	1:45:13	1:10	8:32	0/1

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
15	1.5%	9:43
15	1.4%	10:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	42.69%	More
800m	4:18	8:40	46.30%	More
1km	5:23	8:40	48.24%	More
Mile	8:43	8:43	50.67%	More
5k	28:34	9:12	54.00%	More
5 miles	46:28	9:18	54.17%	More
10k	57:56	9:19	54.40%	More
10 miles	1:35:18	9:32	54.35%	More
Half	2:05:11	9:33	54.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	63.08
5km	24:56	8:02	61.88
5M	42:29	8:30	59.26
10km	54:12	8:43	58.15
10M	1:32:22	9:14	56.07
Half	2:04:59	9:32	54.05
20M	3:20:47	10:02	52.79
Mara	4:31:42	10:22	51.57

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