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Wed 18th Aug 2010 at 7:00pm by paulhalford

Run > General

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Time
15:54
Miles
3.16
Min/mi
5:02
Pacing
94.1%
WAVA
84.21
Cals
262
Asc(m)
87
Surface
Road

Notes & Comments

Give me chance, Mick!

15:52ish unofficially for NVH 5km. Reasonably happy but ideally wanted low 15:40s. Not sure how to treat the fact my Garmin clocked 5km 14s before the line.

Most satisfying bit was going under the pre-John club record. Well done to John for mathematically taking the CRL title off me (six points from five races).

Did my usual trick of going off too quickly (not nearly as quickly as most of those around me of course), struggling for the middle and then finishingly strongly.

Split Summary

====

1) - 0.62m - 3:03(4:55/m) - 49cal

2) - 0.62m - 3:06(4:59/m) - 52cal

3) - 0.62m - 3:12(5:10/m) - 53cal

4) - 0.62m - 3:12(5:10/m) - 52cal

5) - 0.62m - 3:07(5:02/m) - 52cal

6) - 0.05m - 14(4:44/m) - 4cal

Pace Zone Summary

====

Pace Zone: 3:40-3:59/mile: 1.9%

Pace Zone: 4:00-4:19/mile: 6.4%

Pace Zone: 4:20-4:39/mile: 13.9%

Pace Zone: 4:40-4:59/mile: 25.1%

Pace Zone: 5:00-5:19/mile: 22.5%

Pace Zone: 5:20-5:39/mile: 13.9%

Pace Zone: 5:40-5:59/mile: 9.7%

Pace Zone: 6:00-6:19/mile: 3.7%

Pace Zone: 6:20-6:39/mile: 1.5%

3:03 3:06 3:12 3:12 3:07 14

	swerver well done on 3rd place and also great write up lol
	Trotters well done paul ,
	MrsC See taking the lining out of your shorts made all the difference, what next? perhaps you better not answer that!! Well done
	swerver I take it back a very good write up if a little delayed !
	Marts I had it 40m long too, paul, and would've been close to 17:30 @ 5k
	Marts PS great run and your splits seem similar to mine in terms of the middle bit being slower (although your splits are about 22s/km faster)
	Old Man Clearly you went the long way Paul and didn't follow Tony's shortest line!! He will have added 5m on in tolerance as well, so thats going to be a couple of seconds
	paulhalford I didn't cut across any grass bits - not even the bit by the geese. Five metres is only one second. Still, I know course measurers are more accurate than Garmins. Re the shorts, that was John. I was the one without the socks - no problems and thinking about doing it for Grunty Fen.

Map

0mi in 0

Multigraph

Pace
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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	34	34	4:29	0/0
0.25	1:08	35	4:38	0/0
0.38	1:47	38	5:05	0/0
0.50	2:24	38	5:03	0/0
0.63	3:03	38	5:04	0/0
0.75	3:40	37	4:58	0/0
0.88	4:15	36	4:45	0/0
1.00	4:53	37	4:59	0/0
1.13	5:31	38	5:07	0/0
1.25	6:10	38	5:08	0/0
1.38	6:47	38	5:00	0/0
1.50	7:25	38	5:03	0/0
1.63	8:03	38	5:08	0/0
1.75	8:44	40	5:24	0/0
1.88	9:22	38	5:08	0/0
2.00	10:02	40	5:16	0/0
2.13	10:41	39	5:11	0/0
2.25	11:19	38	5:05	0/0
2.38	11:55	37	4:52	0/0
2.50	12:35	40	5:18	0/0
2.63	13:14	39	5:14	0/0
2.75	13:54	40	5:17	0/0
2.88	14:31	37	4:55	0/0
3.00	15:09	38	5:08	0/0
3.13	15:42	33	4:23	0/0
3.16	15:53	11	5:13	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	4:42	4:42	82.35
5km	15:37	5:02	84.17
5M	25:52	5:10	82.70
10km	32:34	5:14	82.14
10M	53:55	5:24	82.00
Half	1:11:47	5:29	80.86
20M	1:52:25	5:37	81.82
Mara	2:29:40	5:43	81.95

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