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Sun 27th Mar 2011 at 10:00am by Features

Run > Race

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cold

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Time
55:19
Miles
6.21
Min/mi
8:54
Pacing
97.2%
WAVA
61.73
Cals
684
Asc(m)
68
Surface
Road

Notes & Comments

Split Summary

====

1) - 1km - 5:33(5:33/km) - 67cal

2) - 1km - 5:35(5:35/km) - 69cal

3) - 1km - 5:35(5:35/km) - 69cal

4) - 1km - 5:29(5:29/km) - 68cal

5) - 1km - 5:35(5:35/km) - 69cal

6) - 1km - 5:36(5:36/km) - 69cal

7) - 1km - 5:35(5:35/km) - 68cal

8) - 1km - 5:38(5:38/km) - 69cal

9) - 1km - 5:34(5:34/km) - 69cal

10) - 1km - 5:09(5:09/km) - 67cal

Pace Zone Summary

====

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

Pace Zone: 5:00-5:19/km: 5.2%

Pace Zone: 5:20-5:39/km: 63%

Pace Zone: 5:40-5:59/km: 24.3%

Pace Zone: 6:00-6:19/km: 3.6%

This is the Thorney 10k race and I am so pleased with the outcome! Thankfully have managed to keep the knee problems at bay with judicious stretching, icing and Ibuleve, and otherwise felt well prepared for this, thanks to Tim's tips on faster sessions recently. Stroke of luck to find Katherine1707 wanted to do a similar time so we decided to stick together if we possibly could. Made sure we didn't do the first km any faster than 5:30min pace and then tried to stick at that pace as far as possible, which allowed us a bit of leeway for the inevitable slight slowing down over the farm track portion. Everything went to plan, with enough left for a sprint finish and delighted to get the Gold age standard and a PB as well! Huge thanks to Kat for her company and moral support and so glad she reached her goal too. Also lots of good results from WJ overall-well done to every-one!! (55:24 official time)

5:33 5:35 5:35 5:29 5:35 5:36 5:35 5:38 5:34 5:09

	hurricanehamlyn Fantastic, you looked really comfortable all the way. Plenty more to come me thinks
	shop girl jules geat running shirley, physio with sue is paying off big time
	kevlar fab run ,good consistant pace,well done on pb!
	kevlar fab run ,good consistant pace,well done on pb!
	dingdong* Hey well done on PB and Gold Standard, well deserved.
	Hey Jude Great run Shirley and well-deserved after all your training
	Girlie Excellent run and result:-) You looked very good to me when I saw you at the turnarounds
	swerver super stuff, great pb very well done
	Marts well done. looks like you and K17 made a pretty fast pair of WJ's
	MrsC Great run and brillant getting K1707 round in such a fast time!! needless to say Kat now looking for new group to run with as she is now to quick for us!! Thanks for great tip on Swan strech seems to have work wonders so far tonight.

Map

0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	2:12	2:12	8:47	0/0
0.50	4:26	2:15	8:58	0/0
0.75	6:40	2:14	8:57	0/0
1.00	8:55	2:15	8:59	0/0
1.25	11:12	2:17	9:06	0/0
1.50	13:28	2:17	9:07	0/0
1.75	15:43	2:15	8:58	0/0
2.00	17:54	2:11	8:45	0/0
2.25	20:05	2:11	8:45	0/0
2.50	22:19	2:14	8:56	0/0
2.75	24:34	2:14	8:58	0/0
3.00	26:49	2:16	9:04	0/0
3.25	29:04	2:15	8:59	0/0
3.50	31:17	2:13	8:51	0/0
3.75	33:34	2:17	9:10	0/0
4.00	35:49	2:15	8:59	0/0
4.25	38:03	2:14	8:56	0/0
4.50	40:19	2:16	9:03	0/0
4.75	42:36	2:18	9:10	0/0
5.00	44:51	2:14	8:58	0/0
5.25	47:07	2:16	9:03	0/0
5.50	49:20	2:14	8:55	0/0
5.75	51:32	2:12	8:47	0/0
6.00	53:43	2:11	8:42	0/0
6.20	55:18	1:35	7:51	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:45	52.23%	More
800m	4:06	8:15	54.42%	More
1km	5:11	8:21	55.87%	More
Mile	8:33	8:33	57.38%	More
5k	27:34	8:52	61.48%	More
5 miles	44:29	8:54	61.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:59	7:59	61.44
5km	26:33	8:33	63.82
5M	43:58	8:48	62.38
10km	55:21	8:54	61.69
10M	1:31:40	9:10	61.52
Half	2:02:02	9:19	61.21
20M	3:11:06	9:33	60.20
Mara	4:14:26	9:43	59.21

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