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Mon 30th Aug 2010 at 11:00am by Marts

Run > Race

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Time
38:54
Miles
6.30
Min/mi
6:10
Pacing
92%
WAVA
69.79
Cals
723
Asc(m)
237
Surface
Trail

Notes & Comments

Grimsthorpe '10k' trail race. Really pleased after recent increase in training. Tough course to do a fast time on but ran well and strong finishing 12th. Was 28th after 1st mile and 20th at 5k. Beat a few runners I've not beaten for 9 months or more so gotta be chuffed even if long course and not flat. Today was about the racing and getting some quicker miles in.
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1) - 0.65m - 3:43(5:43/m) - 72cal

2) - 0.56m - 3:29(6:14/m) - 64cal

3) - 0.61m - 3:33(5:49/m) - 72cal

4) - 0.56m - 3:45(6:41/m) - 65cal

5) - 0.66m - 3:56(5:57/m) - 75cal

6) - 0.56m - 3:30(6:16/m) - 64cal

7) - 0.75m - 4:28(5:57/m) - 85cal

8) - 0.66m - 4:07(6:14/m) - 77cal

9) - 0.63m - 3:59(6:19/m) - 73cal

10) - 0.66m - 4:25(6:41/m) - 76cal

Pace Zone Summary

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Pace Zone: 4:40-4:59/mile: 1.7%

Pace Zone: 5:00-5:19/mile: 6.8%

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

Pace Zone: 5:40-5:59/mile: 20.7%

Pace Zone: 6:00-6:19/mile: 20.5%

Pace Zone: 6:20-6:39/mile: 21.5%

Pace Zone: 6:40-6:59/mile: 10.2%

Pace Zone: 7:00-7:19/mile: 3.2%

Pace Zone: 7:20-7:39/mile: 2.8%

Pace Zone: 7:40-7:59/mile: 1.9%

3:43 3:29 3:33 3:45 3:56 3:30 4:28 4:07 3:59 4:25

	Old Man Good one Marts, well done
	swerver Greta run esp. after all the miles done this week
	hurricanehamlyn Fantastic! Well done

Map

0mi in 0

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	1:24	1:24	5:36	0/0
0.50	2:50	1:26	5:46	0/0
0.75	4:20	1:30	5:58	0/0
1.00	5:59	1:39	6:35	0/0
1.25	7:24	1:26	5:43	0/0
1.50	8:51	1:27	5:46	0/0
1.75	10:16	1:26	5:42	0/0
2.00	11:50	1:33	6:13	0/0
2.25	13:29	1:39	6:35	0/0
2.50	15:12	1:44	6:54	0/0
2.75	16:42	1:30	6:00	0/0
3.00	18:08	1:26	5:45	0/0
3.25	19:43	1:34	6:17	0/0
3.50	21:17	1:35	6:19	0/0
3.75	22:49	1:32	6:07	0/0
4.00	24:22	1:33	6:11	0/0
4.25	25:50	1:28	5:51	0/0
4.50	27:11	1:21	5:25	0/0
4.75	28:48	1:37	6:29	0/0
5.00	30:26	1:38	6:32	0/0
5.25	31:57	1:31	6:03	0/0
5.50	33:34	1:37	6:28	0/0
5.75	35:09	1:35	6:19	0/0
6.00	36:45	1:36	6:25	0/0
6.25	38:30	1:45	6:59	0/0
6.30	38:54	24	8:02	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:19	5:19	56.55%	More
800m	2:46	5:33	61.84%	More
1km	3:29	5:36	64.31%	More
Mile	5:50	5:50	66.27%	More
5k	18:48	6:03	69.90%	More
5 miles	30:25	6:05	70.31%	More
10k	38:13	6:09	70.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:32	5:32	69.95
5km	18:24	5:55	71.44
5M	30:27	6:05	70.25
10km	38:20	6:10	69.78
10M	1:03:28	6:21	69.66
Half	1:24:28	6:27	68.72
20M	2:12:15	6:37	69.55
Mara	2:56:02	6:43	69.67

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