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Sun 11th Oct 2009 at 11:00am by Old Man

Run > Race

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Time
1:50:48
Miles
13.15
Min/mi
8:26
Pacing
95.5%
WAVA
58.25
Cals
1918
Asc(m)
632
Surface
Road

Notes & Comments

GER and another new V45PB. The aim is sub 1.50 now in Malta. Simply the best run anywhere save the London Mara, the support is great, the course is great, seeing so many running friends is one morning is great and the fast time that is the result of all those things is just a bonus - wish we could do it every week!! Thanks everyone - makes me proud to be a Werry Jogger!!

Split Summary

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1) - 1m - 8:32(8:32/m) - 145cal

2) - 1m - 8:30(8:30/m) - 145cal

3) - 1m - 8:26(8:26/m) - 145cal

4) - 1m - 8:19(8:19/m) - 147cal

5) - 1m - 8:23(8:23/m) - 146cal

6) - 1m - 8:34(8:34/m) - 146cal

7) - 1m - 8:34(8:34/m) - 146cal

8) - 1m - 8:24(8:24/m) - 147cal

9) - 1m - 8:31(8:31/m) - 146cal

10) - 1m - 8:32(8:32/m) - 141cal

11) - 1m - 8:18(8:18/m) - 147cal

12) - 1m - 8:23(8:23/m) - 147cal

13) - 1m - 8:08(8:08/m) - 147cal

14) - 0.15m - 1:13(8:06/m) - 23cal

Pace Zone Summary

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Pace Zone: 6:40-6:59/mile: 1.7%

Pace Zone: 7:00-7:19/mile: 3.6%

Pace Zone: 7:20-7:39/mile: 7.5%

Pace Zone: 7:40-7:59/mile: 11.9%

Pace Zone: 8:00-8:19/mile: 17.7%

Pace Zone: 8:20-8:39/mile: 17.5%

Pace Zone: 8:40-8:59/mile: 15%

Pace Zone: 9:00-9:19/mile: 10.3%

Pace Zone: 9:20-9:39/mile: 5%

Pace Zone: 9:40-9:59/mile: 2.4%

Pace Zone: 10:00-10:19/mile: 2.4%

Pace Zone: 10:20-10:39/mile: 1.1%

8:32 8:30 8:26 8:19 8:23 8:34 8:34 8:24 8:31 8:32 8:18 8:23 8:08 1:13

	swerver Well done you did ok stick to the trianing ! Only joking great race and well done and thanks for my advice
	swerver You are WJ
	paulhalford Was there some other race outside of Bridgend taking place yesterday then? I thought the muddy Newbridge Fields was where it was at. Well done to everyone anyway.
	Marts Gr8 run. nice to see you setting V45 PB's especially after all the help you give others. Gr8 pace too and a push in the last mile. Brilliant
	Hey Jude Well done Tim and thanks for your training that I poached off Mick on tues nights!

Map

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Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:18	4:18	8:37	0/0
1.00	8:31	4:13	8:25	0/0
1.50	12:47	4:16	8:32	0/0
2.00	17:01	4:14	8:28	0/0
2.50	21:20	4:18	8:37	0/0
3.00	25:27	4:08	8:15	0/0
3.50	29:40	4:12	8:25	0/0
4.00	33:46	4:07	8:14	0/0
4.50	37:55	4:08	8:16	0/0
5.00	42:09	4:14	8:29	0/0
5.50	46:23	4:14	8:29	0/0
6.00	50:43	4:19	8:39	0/0
6.50	55:02	4:19	8:38	0/0
7.00	59:17	4:15	8:29	0/0
7.50	1:03:30	4:14	8:28	0/0
8.00	1:07:41	4:10	8:20	0/0
8.50	1:11:56	4:16	8:31	0/0
9.00	1:16:12	4:16	8:31	0/0
9.50	1:20:30	4:18	8:36	0/0
10.00	1:24:44	4:14	8:28	0/0
10.50	1:28:50	4:06	8:12	0/0
11.00	1:33:02	4:12	8:23	0/0
11.50	1:37:17	4:15	8:31	0/0
12.00	1:41:25	4:08	8:15	0/0
12.50	1:45:29	4:04	8:09	0/0
13.00	1:49:32	4:03	8:06	0/0
13.15	1:50:46	1:14	8:07	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	6:21	6:21	68.39
5km	22:20	7:11	64.88
5M	37:53	7:35	62.31
10km	48:13	7:46	61.10
10M	1:21:46	8:11	59.13
Half	1:50:20	8:25	57.80
20M	2:56:28	8:49	56.49
Mara	3:58:09	9:05	55.94

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