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Sun 7th Nov 2010 at 11:00am by paulhalford

Run > Race

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Time
26:07
Miles
4.90
Min/mi
5:20
Pacing
91.2%
WAVA
80.76
Cals
415
Asc(m)
409
Surface
Road

Notes & Comments

3rd at Frostbite. Felt it was a bit better than last two races, though not as good as GER. Course not ideal because of slippery leaves on route.

Pleased I made an effort to get away from Alex Tate after running with him for four miles. I obviously fooled him into thinking I had plenty left and he appeared to give up perhaps.

Happy also to be so close to John and Neil Addison.

More than a minute under PB so I have now destroyed PBs at every major distance this year.

Split Summary

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1) - 4.9m - 26:07(5:20/m) - 415cal

Pace Zone Summary

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Pace Zone: 3:40-3:59/mile: 1.3%

Pace Zone: 4:00-4:19/mile: 4.5%

Pace Zone: 4:20-4:39/mile: 9%

Pace Zone: 4:40-4:59/mile: 15.1%

Pace Zone: 5:00-5:19/mile: 22.1%

Pace Zone: 5:20-5:39/mile: 18.8%

Pace Zone: 5:40-5:59/mile: 11.1%

Pace Zone: 6:00-6:19/mile: 5.8%

Pace Zone: 6:20-6:39/mile: 3.5%

Pace Zone: 6:40-6:59/mile: 2.5%

Pace Zone: 7:00-7:19/mile: 1.5%

26:07

	Marts 4.9M! think your Garmin doesn't like trees. Super run and PB after good race yesterday too.
	swerver great run, well done
	jlucas well done and thanks for nudging me to get out today, thought my 4.97m was short!
	Old Man If you had finished 2nd then WJ could have proudly boasted 1st and 2nd runners and final and penultimate runners proving what an alround club we are, but you couldn't quite manage it!! Well done on PB though!!
	dingdong* Well done Paul, great run and PB.
	Hey Jude Brilliant run as ever Paul!
	paulhalford The pressure's on someone else next time to maintain the WJ winning streak of three Frostbites and eight CRL races. Both John and I will be missing. It also means there is no excuse for finishing last to maintain the symmetry on the results sheet.
	Old Man So where will you be on the 12th? Nothing on eithers forthcoming races list!!
	Marts Assume Paul working at Euro XC champs and John probably doing bedford half as part of his plan to this year run all the races he did last year (and try and win them:))

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	1:19	1:19	5:14	0/0
0.50	2:37	1:18	5:13	0/0
0.75	3:59	1:22	5:29	0/0
1.00	5:18	1:19	5:16	0/0
1.25	6:38	1:20	5:18	0/0
1.50	8:02	1:25	5:39	0/0
1.75	9:19	1:17	5:06	0/0
2.00	10:38	1:19	5:15	0/0
2.25	12:06	1:29	5:55	0/0
2.50	13:23	1:17	5:09	0/0
2.75	14:40	1:16	5:04	0/0
3.00	16:03	1:24	5:36	0/0
3.25	17:18	1:15	5:00	0/0
3.50	18:35	1:16	5:05	0/0
3.75	19:57	1:23	5:30	0/0
4.00	21:18	1:21	5:24	0/0
4.25	22:37	1:19	5:16	0/0
4.50	23:53	1:16	5:03	0/0
4.75	25:15	1:22	5:27	0/0
4.90	26:06	51	5:42	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	4:51	4:51	81.23
5km	16:07	5:11	82.11
5M	26:41	5:20	80.73
10km	33:36	5:24	80.00
10M	55:38	5:34	79.06
Half	1:14:04	5:39	78.23
20M	1:55:59	5:48	77.98
Mara	2:34:25	5:54	78.19

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