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Mon 30th May 2011 at 11:00am by Cheg

Run > Race

warm

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Time
59:35
Miles
6.32
Min/mi
9:26
Pacing
91.2%
WAVA
45.08
Cals
834
Asc(m)
887
Hillscore
5
Surface
Road

Notes & Comments

Ran the BUPA 10K in London with Amy. Turned into a warm and sunny race. I had hoped to pace Amy round to a PB of sub 58mins today, but her lack of training due to her wedding and hols in SA as well as illness in the week leading up to the race, meant we didn't quite make it. Hoping the offical time will show us just ducking under 1hr.

My left knee is quite painful, has been niggling for a week or so. Will take it easy and see how it develops.

Split Summary

====

1) - 0.62m - 5:50(9:24/m) - 78cal

2) - 0.62m - 5:16(8:28/m) - 82cal

3) - 0.62m - 5:36(9:01/m) - 82cal

4) - 0.62m - 5:55(9:31/m) - 84cal

5) - 0.62m - 6:00(9:39/m) - 83cal

6) - 0.62m - 6:18(10:08/m) - 86cal

7) - 0.62m - 5:58(9:36/m) - 83cal

8) - 0.62m - 5:56(9:32/m) - 82cal

9) - 0.62m - 6:04(9:45/m) - 80cal

10) - 0.62m - 5:53(9:28/m) - 81cal

11) - 0.1m - 48(7:48/m) - 13cal

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 1.1%

Pace Zone: 6:40-6:59/mile: 1.4%

Pace Zone: 7:00-7:19/mile: 1.3%

Pace Zone: 7:20-7:39/mile: 2.7%

Pace Zone: 7:40-7:59/mile: 3.2%

Pace Zone: 8:00-8:19/mile: 3.9%

Pace Zone: 8:20-8:39/mile: 7.4%

Pace Zone: 8:40-8:59/mile: 8.7%

Pace Zone: 9:00-9:19/mile: 14%

Pace Zone: 9:20-9:39/mile: 10.7%

Pace Zone: 9:40-9:59/mile: 11.9%

Pace Zone: 10:00-10:19/mile: 9.1%

Pace Zone: 10:20-10:39/mile: 4.8%

Pace Zone: 10:40-10:59/mile: 5.1%

Pace Zone: 11:00-11:19/mile: 2.5%

Pace Zone: 11:20-11:39/mile: 2.5%

Pace Zone: 11:40-11:59/mile: 1.1%

Pace Zone: 12:00-12:19/mile: 1.7%

5:50 5:16 5:36 5:55 6:00 6:18 5:58 5:56 6:04 5:53

Map

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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	2:22	2:22	9:28	4/1
0.50	4:39	2:17	9:07	2/7
0.75	6:53	2:14	8:57	5/0
1.00	9:00	2:07	8:28	6/10
1.25	11:05	2:05	8:21	5/1
1.50	13:17	2:12	8:47	0/3
1.75	15:35	2:18	9:13	5/4
2.00	17:59	2:23	9:33	5/5
2.25	20:25	2:26	9:45	8/1
2.50	22:46	2:21	9:23	9/9
2.75	25:13	2:28	9:51	7/3
3.00	27:39	2:26	9:42	5/6
3.25	30:19	2:40	10:40	3/3
3.50	32:43	2:25	9:38	4/5
3.75	35:09	2:26	9:43	7/6
4.00	37:35	2:26	9:44	2/11
4.25	39:55	2:20	9:20	3/7
4.50	42:20	2:25	9:38	2/11
4.75	44:42	2:22	9:28	4/10
5.00	47:10	2:28	9:53	5/6
5.25	49:39	2:29	9:55	3/0
5.50	52:08	2:29	9:56	1/4
5.75	54:27	2:19	9:17	9/4
6.00	56:55	2:28	9:51	5/5
6.25	59:07	2:12	8:49	2/5
6.32	59:37	30	7:29	2/0

Further Analysis

Pace Distribution
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Biggest Climbs

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Climb	Gradient	Min/mi
12	2.8%	9:15
11	2.7%	9:19
11	1.8%	8:23
11	3.9%	9:52

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	45.85
5km	28:04	9:02	45.67
5M	46:29	9:18	45.32
10km	58:31	9:25	45.12
10M	1:36:55	9:42	44.63
Half	2:09:01	9:51	44.19
20M	3:22:03	10:06	44.41
Mara	4:29:00	10:16	44.79

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