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Sun 31st Oct 2010 at 9:00am by paulhalford
Run > General
-
Time
54:13
-
Miles
10.04
-
Min/mi
5:24
-
Pacing
96.1%
-
WAVA
81.48
-
Cals
877
-
Surface
Road
Notes & Comments
4 comments
54:13 for 4th at Fenland 10. Slower than first 10 at GER.
PB by more than three minutes but my worst run of the autumn.
Knew from early on wasn't feeling great. 1kg heavier than at GER, which if correct, would mean difference of 47s and would have equalled the GER run.
Tried the two doses of caffeine method (1hr before and 3hr before). Maybe the "decaffeinated" tea and coffee I was drinking in the build-up actually contained some caffeine so the effect was negated.
Acted as pacemaker for chasing group for 6-7 miles and then they both just sped off at 8m.
Split Summary
====
1) - 1m - 5:27(5:27/m) - 86cal
2) - 1m - 5:25(5:25/m) - 87cal
3) - 1m - 5:23(5:23/m) - 87cal
4) - 1m - 5:22(5:22/m) - 87cal
5) - 1m - 5:24(5:24/m) - 88cal
6) - 1m - 5:25(5:25/m) - 88cal
7) - 1m - 5:21(5:21/m) - 88cal
8) - 1m - 5:26(5:26/m) - 87cal
9) - 1m - 5:22(5:22/m) - 88cal
10) - 1m - 5:26(5:26/m) - 88cal
11) - 0.04m - 12(4:45/m) - 3cal
Pace Zone Summary
====
Pace Zone: 4:20-4:39/mile: 3.7%
Pace Zone: 4:40-4:59/mile: 10.5%
Pace Zone: 5:00-5:19/mile: 26%
Pace Zone: 5:20-5:39/mile: 28.5%
Pace Zone: 5:40-5:59/mile: 17.8%
Pace Zone: 6:00-6:19/mile: 7.9%
Pace Zone: 6:20-6:39/mile: 3.2%
Pace Zone: 6:40-6:59/mile: 1.5%
5:27 5:25 5:23 5:22 5:24 5:25 5:21 5:26 5:22 5:26 12
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
2:39 |
2:39 |
5:18 |
0/0 |
| 1.00 |
5:25 |
2:46 |
5:32 |
0/0 |
| 1.50 |
8:05 |
2:40 |
5:19 |
0/0 |
| 2.00 |
10:51 |
2:46 |
5:32 |
0/0 |
| 2.50 |
13:32 |
2:41 |
5:22 |
0/0 |
| 3.00 |
16:14 |
2:42 |
5:24 |
0/0 |
| 3.50 |
18:53 |
2:39 |
5:18 |
0/0 |
| 4.00 |
21:35 |
2:43 |
5:25 |
0/0 |
| 4.50 |
24:18 |
2:42 |
5:25 |
0/0 |
| 5.00 |
26:59 |
2:41 |
5:23 |
0/0 |
| 5.50 |
29:40 |
2:41 |
5:22 |
0/0 |
| 6.00 |
32:24 |
2:44 |
5:28 |
0/0 |
| 6.50 |
35:07 |
2:43 |
5:25 |
0/0 |
| 7.00 |
37:46 |
2:39 |
5:18 |
0/0 |
| 7.50 |
40:28 |
2:43 |
5:26 |
0/0 |
| 8.00 |
43:12 |
2:43 |
5:27 |
0/0 |
| 8.50 |
45:54 |
2:42 |
5:24 |
0/0 |
| 9.00 |
48:34 |
2:40 |
5:21 |
0/0 |
| 9.50 |
51:17 |
2:43 |
5:26 |
0/0 |
| 10.00 |
54:00 |
2:43 |
5:25 |
0/0 |
| 10.03 |
54:12 |
12 |
6:32 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
4:42 |
4:42 |
83.82 |
| 5km |
15:38 |
5:02 |
84.65 |
| 5M |
25:54 |
5:11 |
83.18 |
| 10km |
32:36 |
5:15 |
82.45 |
| 10M |
53:59 |
5:24 |
81.48 |
| Half |
1:11:53 |
5:29 |
80.60 |
| 20M |
1:52:34 |
5:38 |
80.35 |
| Mara |
2:29:52 |
5:43 |
80.57 |
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Just trying to understand how a PB by 3 minutes can be your worse run this autumn - heaven help JH when you get it right!! I'll still stay it "very well done", you did it for the team and you all delivered - am just a bit chuffed for WJ!!
like OM says a PB by 3 mins isn't a bad run at all ! Don't judge it against your amazing GER run just enjoy the result and the team prize (which I assume WJ won?)
.... of course Swerver and we think Cambs RL, NVH weren't even in the top 3 with the 3 to score for Fenland prize. Its 4 to score for Cambs RL and Marts filled that for us. NVH men were virtual no shows
Ditto above - great team performance