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Sun 9th Oct 2011 at 9:00am by GDownes

Run > Race
  • Time
    1:36:09
  • Miles
    13.19
  • Min/mi
    7:17
  • Pacing
    27.3%
  • WAVA
    60.82
  • Cals
    1920
  • BPM
    167
  • %MHR
    87.9
  • B/mi
    1217
  • Asc(m)
    734
  • Surface
    Road

Notes & Comments

Royal Parks half, course is fantastic but wasn't a great day for me, aiming for 1:33 best case, 1:35 as likely target and new PB as worst case, only hit a PB and failed to break 1:36. Got my pre-race fuelling wrong and uncomfortable throughout, quick toilet break at 9 miles was disastrous, couldn't get going after. From mile 9 onwards even the slightest uphill was torture and slowed me right down, just couldn't sustain pace. Speedwork has worked well, but this has shown me my endurance isn't good enough - need to do at least 1 (preferably 2) long sessions each week for winter to build endurance,
6:32 6:49 7:06 7:11 7:15 7:16 7:20 7:07 7:58 7:29 7:40 7:30 7:39 1:18

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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.50 0 0 0 142 80-162 0 0/0
1.00 0 0 0 164 162-166 0 0/0
1.50 0 0 0 165 163-166 0 0/0
2.00 0 0 0 166 164-170 0 0/0
2.50 0 0 0 167 163-171 0 0/0
3.00 0 0 0 165 163-166 0 0/0
3.50 0 0 0 166 165-168 0 0/0
4.00 0 0 0 166 164-168 0 0/0
4.50 23 23 45 168 165-171 127 0/0
5.00 3:58 3:35 7:10 168 166-170 1205 0/0
5.50 7:36 3:38 7:17 169 167-170 1230 0/0
6.00 11:14 3:38 7:15 171 169-172 1241 0/0
6.50 14:51 3:37 7:15 169 166-171 1224 0/0
7.00 18:34 3:43 7:26 170 167-172 1263 0/0
7.50 22:08 3:33 7:07 170 168-172 1209 0/0
8.00 25:42 3:34 7:08 170 167-172 1214 0/0
8.50 29:19 3:37 7:14 169 166-171 1223 0/0
9.00 33:39 4:20 8:40 162 145-168 1404 0/0
9.50 37:27 3:48 7:36 168 163-170 1276 0/0
10.00 41:09 3:42 7:24 169 166-171 1252 0/0
10.50 44:59 3:50 7:40 167 164-169 1280 0/0
11.00 48:49 3:50 7:40 170 168-171 1304 0/0
11.50 52:28 3:39 7:18 169 168-170 1235 0/0
12.00 56:18 3:50 7:40 171 168-173 1311 0/0
12.50 1:00:00 3:42 7:24 170 167-172 1258 0/0
13.00 1:03:58 3:57 7:55 170 168-173 1345 0/0
13.19 1:05:16 1:18 6:45 175 172-179 1182 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    167 avge / 179 max Delete HR Trace

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:15 6:15 61.02
    5km 20:46 6:41 62.27
    5M 34:23 6:53 61.52
    10km 43:18 6:58 61.17
    10M 1:11:42 7:10 61.13
    Half 1:35:27 7:17 60.34
    20M 2:29:29 7:28 61.06
    Mara 3:19:01 7:36 61.15

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