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Wed 2nd Jul 2014 at 6:00pm by The Juicer

Run > Race

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Time
54:08
Miles
6.24
Min/mi
8:41
Pacing
90.1%
WAVA
59.42
Cals
698
Asc(m)
42
Hillscore
12
Surface
Road

Notes & Comments

Helen Windsor 10k. Fairly pleased with result, considering. Was a lot better than the Ciber 10k t'other week. Mostly down to the cooler weather conditions I should imagine. Strategy was to play it easy for the 3k loop at the start (despite the 8m/m mile, it was downhill) and then push on. Seemed to work. I certainly had some spring left for the last mile and a half and felt really strong. Overall 158/219, F 45/86, F45 10/19.
===
1) 1m - 8:56(8:56/m) 111cal 3/3.69/hr
2) 1m - 8:01(8:01/m) 113cal 3.35/4.19/hr
3) 1m - 9:09(9:09/m) 112cal 2.93/3.69/hr
4) 1m - 9:02(9:02/m) 112cal 2.97/3.79/hr
5) 1m - 9:03(9:03/m) 112cal 2.96/3.98/hr
6) 1m - 8:12(8:12/m) 111cal 3.27/4.14/hr
7) 0.24m - 1:47(7:27/m) 27cal 3.6/4.12/hr

8:56 8:01 9:09 9:02 9:03 8:12 1:47

Map

Copy of Greetland 10k

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	2:11	2:11	8:42	15/6
0.50	4:29	2:18	9:14	14/0
0.75	6:43	2:14	8:58	6/3
1.00	8:55	2:11	8:46	10/0
1.25	11:00	2:05	8:19	0/6
1.50	13:06	2:06	8:24	3/6
1.75	15:00	1:54	7:38	0/9
2.00	16:57	1:56	7:45	0/22
2.25	19:15	2:19	9:15	19/0
2.50	21:42	2:26	9:45	11/0
2.75	23:53	2:12	8:47	3/6
3.00	26:05	2:12	8:49	5/2
3.25	28:19	2:14	8:56	5/1
3.50	30:30	2:11	8:45	2/1
3.75	32:49	2:19	9:16	2/0
4.00	35:07	2:17	9:09	8/0
4.25	37:43	2:36	10:24	20/0
4.50	40:09	2:27	9:48	3/5
4.75	42:06	1:57	7:46	0/12
5.00	44:09	2:03	8:12	2/5
5.25	46:08	1:59	7:57	1/9
5.50	48:14	2:06	8:22	6/1
5.75	50:25	2:11	8:44	2/6
6.00	52:21	1:56	7:43	1/7
6.24	54:08	1:47	7:28	2/7

Further Analysis

Pace Distribution
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Biggest Climbs

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Climb	Gradient	Min/mi
37	4.3%	9:14
36	3.8%	9:36
36	2.6%	9:52
11	2.5%	8:38

Predictions

Dist	Time	Per Mile	WAVA
1M	6:45	6:45	66.47
5km	24:29	7:53	64.03
5M	42:04	8:25	60.82
10km	53:52	8:40	59.46
10M	1:32:34	9:15	56.89
Half	2:05:51	9:36	54.59
20M	3:23:39	10:11	52.95
Mara	4:36:53	10:34	51.50

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