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Sun 9th Mar 2014 at 10:00am by OVERTHELAST

Run > Race

  • breezy
  • warm
  • Time
    2:55:33
  • Miles
    19.98
  • Min/mi
    8:47
  • Pacing
    80%
  • WAVA
    59.16
  • Cals
    2452
  • Asc(m)
    42
  • Hillscore
    43
  • Surface
    Road

Notes & Comments

Ok so I damaged my left hamstring pretty bad just 11 days ago. I rested it totally from running for one week but managed to keep on walking and bike a bit to maintain some degree of fitness and sanity. Then last Wednesday I ran a mile on the treadmill then two miles the following day. No pain, no real reaction so I thought I'd try to see if it would be possible to complete my scheduled weekly long run. The Spen 20 fitted the bill, despite it being a hilly bugger. I set myself a realistic target of sub-3 hours and felt it necessary to take care to avoid any risk of re-injuring the hamstring throughout the pretty gruelling course by aiming to keep to a steady sub 9 min/mile pace. Not that easy in parts though the hotter weather certainly helped to keep my speed down. Six hours after completing the race I can still walk without any pain or discomfort so it looks like a good call. I've now got 5 weeks to VLM. My sub 3.15 attempt is a long and distant memory but if I can get there in one piece then maybe just maybe a sub 3:30 (and PB) might be on the cards. Am I up for it? You bet!
===
1) 1m - 8:14(8:14/m) 117cal
2) 1m - 8:48(8:48/m) 121cal
3) 1m - 8:50(8:50/m) 121cal
4) 1m - 8:19(8:19/m) 122cal
5) 1m - 8:35(8:35/m) 124cal
6) 1m - 8:37(8:37/m) 122cal
7) 1m - 9:04(9:04/m) 124cal
8) 1m - 9:21(9:21/m) 121cal
9) 1m - 8:20(8:20/m) 123cal
10) 1m - 9:38(9:38/m) 123cal
11) 1m - 8:44(8:44/m) 126cal
12) 1m - 9:12(9:12/m) 127cal
13) 1m - 8:48(8:48/m) 128cal
14) 1m - 8:41(8:41/m) 123cal
15) 1m - 8:49(8:49/m) 123cal
16) 1m - 8:56(8:56/m) 124cal
17) 1m - 8:47(8:47/m) 121cal
18) 1m - 8:57(8:57/m) 121cal
19) 1m - 8:50(8:50/m) 121cal
20) 0.98m - 8:01(8:10/m) 120cal
8:14 8:48 8:50 8:19 8:35 8:37 9:04 9:21 8:20 9:38 8:44 9:12 8:48 8:41 8:49 8:56 8:47 8:57 8:50 8:01

Map

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Multigraph

  • Pace
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
1.00 8:27 8:27 8:27 18/3
2.00 17:53 9:26 9:26 47/5
3.00 26:41 8:48 8:48 39/9
4.00 35:49 9:08 9:08 2/56
5.00 45:46 9:57 9:57 11/22
6.00 55:20 9:33 9:33 37/21
7.00 1:05:23 10:04 10:04 21/14
8.00 1:14:36 9:13 9:13 8/61
9.00 1:25:08 10:32 10:32 56/0
10.00 1:35:04 9:56 9:56 18/23
11.00 1:45:13 10:09 10:09 40/18
12.00 1:56:03 10:51 10:51 19/4
13.00 2:06:58 10:55 10:55 12/50
14.00 2:16:28 9:30 9:30 6/28
15.00 2:28:08 11:40 11:40 36/18
16.00 2:37:41 9:33 9:33 25/16
17.00 2:48:58 11:16 11:16 12/70
17.59 2:54:35 5:37 9:28 9/5

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Climb Gradient Min/mi
    63 3.3% 9:01
    60 4.2% 10:41
    38 3.7% 9:01
    37 5.0% 11:57
    37 3.6% 9:38
    35 7.5% 12:02
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:25 6:25 67.97
    5km 22:28 7:14 66.08
    5M 38:00 7:36 63.66
    10km 48:19 7:47 62.55
    10M 1:21:44 8:10 61.14
    Half 1:50:08 8:24 59.58
    20M 2:55:45 8:47 59.17
    Mara 3:56:49 9:02 58.55

Bespoke Fields

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