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Sun 30th Jan 2011 at 10:00am by mackfly

Run > Race

windy
v cold

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Time
39:22
Miles
6.23
Min/mi
6:19
Pacing
96.4%
WAVA
69.32
Cals
725
Asc(m)
108
Surface
Road

Notes & Comments

not bad considering no speed work other than 10 days ago and no racing for months. it was windy but coarse was very flat. no real pacemakers and i didn't put in 100%. possibly could have got a 38min time if realy pushed. was still quite comfortable at the end and splits were fairly even. no used to the pain associated with effort. no niggles during. calves felt tight despite guards.

Split Summary

====

1) - 1m - 6:05(6:05/m) - 114cal

2) - 1m - 6:19(6:19/m) - 116cal

3) - 1m - 6:19(6:19/m) - 117cal

4) - 1m - 6:26(6:26/m) - 117cal

5) - 1m - 6:25(6:25/m) - 118cal

6) - 1m - 6:28(6:28/m) - 117cal

7) - 0.23m - 1:20(5:54/m) - 26cal

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 12.1%

Pace Zone: 6:00-6:19/mile: 34.7%

Pace Zone: 6:20-6:39/mile: 43%

Pace Zone: 6:40-6:59/mile: 8.5%

6:05 6:19 6:19 6:26 6:25 6:28 1:20

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	1:29	1:29	5:55	0/0
0.50	3:01	1:32	6:07	0/0
0.75	4:31	1:31	6:03	0/0
1.00	6:04	1:33	6:11	0/0
1.25	7:39	1:36	6:22	0/0
1.50	9:13	1:33	6:13	0/0
1.75	10:47	1:34	6:17	0/0
2.00	12:22	1:35	6:21	0/0
2.25	13:57	1:34	6:17	0/0
2.50	15:30	1:33	6:14	0/0
2.75	17:04	1:33	6:14	0/0
3.00	18:41	1:38	6:31	0/0
3.25	20:18	1:36	6:26	0/0
3.50	21:55	1:37	6:29	0/0
3.75	23:31	1:36	6:23	0/0
4.00	25:08	1:37	6:27	0/0
4.25	26:42	1:34	6:16	0/0
4.50	28:14	1:33	6:11	0/0
4.75	29:52	1:37	6:29	0/0
5.00	31:33	1:41	6:44	0/0
5.25	33:12	1:39	6:37	0/0
5.50	34:49	1:37	6:28	0/0
5.75	36:27	1:38	6:33	0/0
6.00	38:01	1:34	6:15	0/0
6.22	39:21	1:20	6:02	0/0

Further Analysis

Pace Distribution
Edit colour bands

Predictions

Dist	Time	Per Mile	WAVA
1M	5:32	5:32	71.43
5km	18:40	6:00	71.96
5M	31:06	6:13	70.10
10km	39:15	6:19	69.31
10M	1:05:24	6:32	68.67
Half	1:27:22	6:40	67.46
20M	2:17:33	6:53	67.89
Mara	3:03:46	7:01	67.76

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