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Wed 23rd Apr 2014 at 6:00pm by tipsku

Run > Race

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Time
42:52
Miles
5.49
Min/mi
7:48
Pacing
90.8%
WAVA
61.45
Cals
472
Asc(m)
42
Surface
Road

Notes & Comments

due to miscommunication most of the field ran 2 laps instead of one so 4.3 miles became 5.5 miles. I still had heavy legs from the marathon so I decided to pack it in at 2.6 miles and do an interval session about 2 miles of 0.1 mile sprints with 0.1 recovery jogs in between to see how much speed is left in the legs. I also messed up the auto laps, 1.5km instead of 1 mile.

Split Summary
===
1) 0.93m - 7:01(7:32/m) 80cal 3.56/4.32/hr
2) 0.93m - 6:59(7:29/m) 79cal 3.58/4.41/hr
3) 0.93m - 7:19(7:51/m) 80cal 3.42/4.16/hr
4) 0.93m - 7:22(7:54/m) 80cal 3.39/4.52/hr
5) 0.07m - 30(6:53/m) 6cal 3.89/4.33/hr
6) 0.1m - 57(9:35/m) 9cal 2.8/3.99/hr
7) 0.1m - 39(6:27/m) 8cal 4.16/4.64/hr
8) 0.1m - 54(9:08/m) 9cal 2.94/3.86/hr
9) 0.1m - 43(7:06/m) 8cal 3.78/4.2/hr
10) 0.1m - 1:00(10:08/m) 9cal 2.65/3.48/hr
11) 0.1m - 38(6:27/m) 8cal 4.16/4.29/hr
12) 0.1m - 1:00(9:58/m) 9cal 2.69/3.87/hr
13) 0.93m - 7:20(7:52/m) 82cal 3.41/4.47/hr
14) 0.06m - 30(7:47/m) 5cal 3.45/3.57/hr

7:01 6:59 7:19 7:22 30 57 39 54 43 1:00 38 1:00 7:20 30

Map

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.
0.25	1:48	1:48	7:11	3/3
0.50	3:44	1:57	7:46	3/1
0.75	5:33	1:49	7:16	3/3
1.00	7:29	1:56	7:44	2/1
1.25	9:18	1:49	7:15	1/1
1.50	11:12	1:54	7:35	0/3
1.75	13:10	1:58	7:50	1/1
2.00	15:00	1:51	7:22	2/1
2.25	16:59	1:59	7:57	0/3
2.50	19:02	2:02	8:10	4/2
2.75	20:57	1:56	7:42	4/2
3.00	22:53	1:56	7:43	1/1
3.25	24:55	2:02	8:06	2/1
3.50	26:54	1:59	7:56	0/4
3.75	28:49	1:55	7:42	4/2
4.00	30:46	1:57	7:49	4/2
4.25	32:55	2:09	8:36	3/0
4.50	35:02	2:06	8:25	1/1
4.75	37:01	1:59	7:56	1/3
5.00	38:56	1:55	7:42	3/3
5.25	40:58	2:02	8:07	1/1
5.49	42:51	1:53	7:46	3/3

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:06	45.29%	More
800m	3:39	7:20	51.80%	More
1km	4:37	7:25	53.45%	More
Mile	7:24	7:24	57.01%	More
5k	23:46	7:39	62.04%	More
5 miles	38:55	7:47	61.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	64.44
5km	22:52	7:22	64.50
5M	38:40	7:44	61.87
10km	49:09	7:55	60.80
10M	1:23:05	8:19	59.18
Half	1:51:56	8:33	57.35
20M	2:58:33	8:56	56.59
Mara	4:00:32	9:11	55.70

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