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Sun 30th Aug 2009 at 11:00am by kaysdee

Run > Race

Good
windy

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Time
45:35
Miles
6.24
Min/mi
7:18
Pacing
94.4%
WAVA
63.72
Cals
627
Asc(m)
221
Surface
Road

Notes & Comments

Carlisle 10K.

Bit windy and wasn't flat. Became aware of knee around 1-2, became quite acute between 3-5 and considered stopping, but since was so close, pushed on. Few tight bends on course didn't help. Upped pace on last 0.5 - 0.75 mile and pain went completely! Overtook quite a few people over last couple of miles.

Split Summary

====

1) - 1m - 7:15(7:15/m) - 99cal

2) - 1m - 7:27(7:28/m) - 102cal

3) - 1m - 7:28(7:28/m) - 101cal

4) - 1m - 7:21(7:21/m) - 101cal

5) - 1m - 7:29(7:30/m) - 101cal

6) - 1m - 7:05(7:05/m) - 100cal

7) - 0.24m - 1:28(6:08/m) - 23cal

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 2.6%

Pace Zone: 6:20-6:39/mile: 3.4%

Pace Zone: 6:40-6:59/mile: 10.1%

Pace Zone: 7:00-7:19/mile: 28.6%

Pace Zone: 7:20-7:39/mile: 26%

Pace Zone: 7:40-7:59/mile: 15.7%

Pace Zone: 8:00-8:19/mile: 6.6%

Pace Zone: 8:20-8:39/mile: 3.8%

7:15 7:27 7:28 7:21 7:29 7:05 1:28

Mr. K.
Tidy splits (as usual), well raced. Well done on getting a PB. Becareful of that knee and watch out for that race mist esp with your target race coming up.

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:41	1:41	6:43	0/0
0.50	3:36	1:55	7:40	0/0
0.75	5:26	1:50	7:20	0/0
1.00	7:14	1:48	7:12	0/0
1.25	9:08	1:55	7:38	0/0
1.50	11:01	1:52	7:30	0/0
1.75	12:50	1:50	7:18	0/0
2.00	14:41	1:51	7:24	0/0
2.25	16:37	1:56	7:42	0/0
2.50	18:29	1:52	7:29	0/0
2.75	20:20	1:51	7:23	0/0
3.00	22:10	1:50	7:20	0/0
3.25	23:59	1:50	7:19	0/0
3.50	25:51	1:51	7:26	0/0
3.75	27:40	1:50	7:18	0/0
4.00	29:31	1:50	7:21	0/0
4.25	31:29	1:58	7:51	0/0
4.50	33:19	1:50	7:21	0/0
4.75	35:11	1:52	7:27	0/0
5.00	37:01	1:50	7:21	0/0
5.25	38:56	1:55	7:41	0/0
5.50	40:42	1:46	7:05	0/0
5.75	42:22	1:40	6:40	0/0
6.00	44:06	1:44	6:56	0/0
6.23	45:34	1:28	6:18	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	64.38
5km	21:46	7:00	64.45
5M	36:03	7:13	64.00
10km	45:23	7:18	63.74
10M	1:15:09	7:31	63.17
Half	1:40:03	7:38	62.63
20M	2:36:41	7:50	62.77
Mara	3:28:36	7:58	62.54

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