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Sat 12th Feb 2011 at 9:00am by DarloRunner

Run > Race Pace

Good
drizzle

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Time
20:11
Miles
3.10
Min/mi
6:31
Pacing
91.4%
WAVA
63.53
Cals
467
Asc(m)
75
Surface
Road

Notes & Comments

Ran Albert Park 5K time trial. Conditions were ideal. Fairly cool (5oC) with light rain/drizzle. Once again obtained a personal best time for this distance. Good paced laps, 4 of the 5 were all around the 4 minute per k mark. Need to work on fading at 4th K though. Bit of a mix up at end with the funneling which I think cost me up to a few seconds! Felt tired from this run but considering the higher milage this week and 2 hard grafted club sessions this week I am happy with outcome. Feels very hard to shave off the seconds for a 5k now but very close to that sub 20 now :-)

Split Summary

====

1) - 0.62m - 3:57(6:21/m) - 88cal

2) - 0.62m - 4:04(6:33/m) - 96cal

3) - 0.62m - 3:59(6:25/m) - 95cal

4) - 0.62m - 4:11(6:45/m) - 97cal

5) - 0.61m - 4:00(6:31/m) - 91cal

3:57 4:04 3:59 4:11 4:00

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.
0.13	50	50	6:43	0/0
0.25	1:40	49	6:36	0/0
0.38	2:25	45	6:03	0/0
0.50	3:10	45	6:01	0/0
0.63	3:58	47	6:17	0/0
0.75	4:43	46	6:06	0/0
0.88	5:40	57	7:36	0/0
1.00	6:33	52	6:58	0/0
1.13	7:15	43	5:40	0/0
1.25	8:04	49	6:29	0/0
1.38	8:52	49	6:30	0/0
1.50	9:41	48	6:27	0/0
1.63	10:29	48	6:28	0/0
1.75	11:16	47	6:15	0/0
1.88	12:04	48	6:25	0/0
2.00	12:53	48	6:27	0/0
2.13	13:48	56	7:26	0/0
2.25	14:40	52	6:56	0/0
2.38	15:28	47	6:18	0/0
2.50	16:17	49	6:35	0/0
2.63	17:06	49	6:30	0/0
2.75	17:55	50	6:37	0/0
2.88	18:46	50	6:42	0/0
3.00	19:33	48	6:22	0/0
3.10	20:12	39	6:28	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	6:05	6:05	62.20
5km	20:14	6:31	63.51
5M	33:30	6:42	62.89
10km	42:11	6:47	62.58
10M	1:09:51	6:59	62.63
Half	1:33:00	7:06	61.86
20M	2:25:38	7:17	62.60
Mara	3:13:53	7:24	62.70

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Temperature	5oC
Effort level	*****