07-05-2012, 05:21 PM
Sorry, those splits had wrong HR data...not that it really matters. Here it is with the right #'s, plus put the PACE in the 2nd column to give a better idea of the speed:
km | Pace | Time | avg HR | max HR
1,2,3 | 4:18.8 | 12:56.4 | 157 | 165
4,5 | 3:58.5 | 7:57 | 162 | 165
6,7 | 4:25.6 | 8:51.1 | 166 | 170
8,9,10 | 4:26.0 | 13:18.0 | 167 | 172
11 | 4:33.4 | 166 | 168
12 | 4:40.8 | 166 | 168
13 | 4:36.2 | 165 | 167
14 | 4:39.7 | 166 | 171
15 | 4:42.4 | 164 | 170
16 | 4:38.2 | 166 | 169
17 | 4:31.0 | 166 | 168
18 | 4:48.8 | 165 | 169
19 | 4:49.5 | 166 | 168
20,21x | 4:43.6 | 9:27.1 | 170 | 176
Total: 1:33.51 *started 30s or so late
CHIP: 1:34:39
(the final 20,21k includes whatever extra beyond 21k there is)
The first 5k was actually on a big 100m elevation drop, hence the extra speed there. (plus I was fresh).
Must say...it was painful. Around km 13-15 things felt heavy. The final 1.5km was up about a 40-50m hill...
The winner ran in 1:04:48....There was 10185 people in the half marathon event and I placed 338 overall, and 57 out of 475 in my age/gender group.
My halfway/end splits according to the timing chips they put out were:
0:45:37 and 0:49:02. Again, partly because the start was fast, and partly because the 2nd half i was more tired.
Not sure I'll do another 21k. Perhaps. Your 10k training program i think gave me sufficient skills to run it. Perhaps a custom designed 21k program could have me do a better job of it, but I prefer shorter distances to be sure now.
Anyway..going to take a couple days off..(do some easy 30min running though), and figure out my next goal....
km | Pace | Time | avg HR | max HR
1,2,3 | 4:18.8 | 12:56.4 | 157 | 165
4,5 | 3:58.5 | 7:57 | 162 | 165
6,7 | 4:25.6 | 8:51.1 | 166 | 170
8,9,10 | 4:26.0 | 13:18.0 | 167 | 172
11 | 4:33.4 | 166 | 168
12 | 4:40.8 | 166 | 168
13 | 4:36.2 | 165 | 167
14 | 4:39.7 | 166 | 171
15 | 4:42.4 | 164 | 170
16 | 4:38.2 | 166 | 169
17 | 4:31.0 | 166 | 168
18 | 4:48.8 | 165 | 169
19 | 4:49.5 | 166 | 168
20,21x | 4:43.6 | 9:27.1 | 170 | 176
Total: 1:33.51 *started 30s or so late
CHIP: 1:34:39
(the final 20,21k includes whatever extra beyond 21k there is)
The first 5k was actually on a big 100m elevation drop, hence the extra speed there. (plus I was fresh).
Must say...it was painful. Around km 13-15 things felt heavy. The final 1.5km was up about a 40-50m hill...
The winner ran in 1:04:48....There was 10185 people in the half marathon event and I placed 338 overall, and 57 out of 475 in my age/gender group.
My halfway/end splits according to the timing chips they put out were:
0:45:37 and 0:49:02. Again, partly because the start was fast, and partly because the 2nd half i was more tired.
Not sure I'll do another 21k. Perhaps. Your 10k training program i think gave me sufficient skills to run it. Perhaps a custom designed 21k program could have me do a better job of it, but I prefer shorter distances to be sure now.
Anyway..going to take a couple days off..(do some easy 30min running though), and figure out my next goal....