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Sun 13th Oct 2013 at 10:00am by DGA

Run > General

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Time
1:17:29
Miles
13.20
Min/mi
5:52
Pacing
31.8%
WAVA
83.08
Cals
1403
Asc(m)
79
Surface
Road

Notes & Comments

GER Peterborough 1:17:29
A tough day - strong headwinds and rain first half but pushed to stick to target hoping second half would be easier (!) A good group settled for 6 to 10 miles which helped as mentally it got tougher. Appreciated the company of Paul + CC mate who eased away by 11 - going with their pace by then was def. beyond me and so I dug in. @ 12 knew I was on target. I had trained for 1:17:48, and knew it was achievable so happy to have nailed it on the day. 59th / 13th V40 and a new CR too.

Split Summary
===
1) 1.02m - 5:55(5:48/m) 107cal
2) 1.02m - 5:58(5:52/m) 109cal
3) 0.99m - 5:50(5:52/m) 105cal
4) 1m - 5:54(5:54/m) 106cal
5) 1.01m - 5:55(5:53/m) 107cal
6) 1.01m - 6:05(6:01/m) 107cal
7) 1.01m - 6:00(5:55/m) 107cal
8) 1.02m - 5:52(5:45/m) 109cal
9) 1.01m - 5:54(5:50/m) 107cal
10) 1m - 5:53(5:53/m) 108cal
11) 0.98m - 5:48(5:55/m) 104cal
12) 1.02m - 6:02(5:55/m) 109cal
13) 1.1m - 6:24(5:49/m) 118cal

Speed Summary
===
Fastest 400m in 1:18
Fastest 800m in 2:43
Fastest 1km in 3:27
Fastest 1200m in 4:11
Fastest mile in 5:42

Pace Zone Summary
===
4:40-4:59/mile: 2%
5:00-5:19/mile: 5.7%
5:20-5:39/mile: 19.4%
5:40-5:59/mile: 34.4%
6:00-6:19/mile: 22.6%
6:20-6:39/mile: 8.2%
6:40-6:59/mile: 2.3%

5:55 5:58 5:50 5:54 5:55 6:05 6:00 5:52 5:54 5:53 5:48 6:02 6:24

	Makka Great run mate. You really helped me. Still buzzing from it!
	DGA Cheers Paul - Knowing you guys were just behind me gave me real encouragement to keep to the plan. TBH I was not surprised you both pulled away @ 11. Knew you had it in you and hope it gives you real confidence. Enjoy the moment!
	Makka Any plans to run a Marathon?
	DGA (My 2 attempts were Stevenage '84 & NYC '85) Am having thoughts about Rotterdam...?
	covbaldy Congrats on the time in tough conditions, halfs are a tricky one aren't they, you have to race them but now you must keep something in there for the last 3-4 miles. Anyway look at me telling you, your the one whos ran 72!!!!
	DGA Lacking recent experience (!) Do let me know your race plans I'd like to tag along - or if any Sunday long runs are mutually beneficial - Paul, you too!
	Makka X country next week? Royston 2nd Claim?!

Map

Imported from file - 2013-10-13

0mi in 0

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	0	0	0	5/1
1.00	0	0	0	3/2
1.50	0	0	0	5/1
2.00	0	0	0	2/1
2.50	0	0	0	0/3
3.00	0	0	0	1/3
3.50	0	0	0	3/2
4.00	0	0	0	3/6
4.50	2:05	2:05	4:11	5/3
5.00	5:02	2:56	5:53	0/4
5.50	8:03	3:02	6:03	6/0
6.00	11:04	3:00	6:00	3/3
6.50	14:04	3:01	6:01	3/1
7.00	16:59	2:55	5:50	0/4
7.50	19:50	2:51	5:41	0/1
8.00	22:46	2:56	5:51	1/2
8.50	25:41	2:56	5:51	2/3
9.00	28:36	2:55	5:50	6/2
9.50	31:24	2:48	5:36	3/1
10.00	34:23	2:59	5:59	2/4
10.50	37:20	2:57	5:54	4/2
11.00	40:19	2:58	5:56	1/0
11.50	43:15	2:57	5:53	3/0
12.00	46:14	2:59	5:58	1/6
12.50	49:05	2:51	5:41	4/6
13.00	52:04	2:59	5:58	4/3
13.15	52:57	53	5:45	0/2

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:14	62.68%	More
800m	2:43	5:29	69.94%	More
1km	3:27	5:33	71.94%	More
Mile	5:42	5:42	74.22%	More
5k	17:56	5:46	80.21%	More
5 miles	29:08	5:50	80.31%	More
10k	36:14	5:50	80.65%	More
10 miles	58:40	5:52	82.29%	More
Half	1:16:53	5:52	83.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:41	4:41	90.25
5km	16:05	5:11	89.41
5M	26:58	5:24	86.78
10km	34:10	5:30	85.51
10M	57:18	5:44	84.26
Half	1:16:51	5:52	82.46
20M	2:01:43	6:05	82.50
Mara	2:43:14	6:14	82.03

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