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Wed 17th Aug 2011 at 7:00pm by Old Man

Run > Race

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Time
23:34
Miles
3.16
Min/mi
7:27
Pacing
94.5%
WAVA
63.63
Cals
450
Asc(m)
165
Surface
Road

Notes & Comments

NVH 5K Ferry Meadows. MV50 PB by 15s. Good start then maintained even pace. Best time for two years. Excellent tribute for Barney before we set off

KM splits: 4.26/4.47/4.51/4.51/4.39 when required even target was 4.45, so was always inside target all the way

These racing flats might just work - but without orthotics or on a longer distance I probably wouldn't walk for a week afterwards!!

Split Summary

====

1) - 1m - 7:14(7:14/m) - 140cal

2) - 1m - 7:40(7:40/m) - 145cal

3) - 1m - 7:34(7:34/m) - 142cal

4) - 0.16m - 1:07(6:51/m) - 23cal

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 5.4%

Pace Zone: 6:20-6:39/mile: 6.2%

Pace Zone: 6:40-6:59/mile: 11.9%

Pace Zone: 7:00-7:19/mile: 21.2%

Pace Zone: 7:20-7:39/mile: 15.3%

Pace Zone: 7:40-7:59/mile: 12.4%

Pace Zone: 8:00-8:19/mile: 11%

Pace Zone: 8:20-8:39/mile: 4.8%

Pace Zone: 8:40-8:59/mile: 3.1%

Pace Zone: 9:00-9:19/mile: 2.3%

Pace Zone: 9:20-9:39/mile: 1.4%

Pace Zone: 9:40-9:59/mile: 1.1%

7:14 7:40 7:34 1:06

Hey Jude
Brilliant run OM - your fast warm-up helped too! Flats sound the job but my feet hurt just thinking about them!!

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.
0.13	50	50	6:40	0/0
0.25	1:41	51	6:47	0/0
0.38	2:35	54	7:12	0/0
0.50	3:29	54	7:09	0/0
0.63	4:25	57	7:35	0/0
0.75	5:21	56	7:26	0/0
0.88	6:17	56	7:29	0/0
1.00	7:13	56	7:24	0/0
1.13	8:10	57	7:38	0/0
1.25	9:06	56	7:31	0/0
1.38	10:03	57	7:37	0/0
1.50	11:00	57	7:35	0/0
1.63	11:57	57	7:36	0/0
1.75	12:55	58	7:44	0/0
1.88	13:53	58	7:43	0/0
2.00	14:53	1:00	8:00	0/0
2.13	15:48	55	7:19	0/0
2.25	16:42	54	7:14	0/0
2.38	17:41	59	7:52	0/0
2.50	18:39	58	7:40	0/0
2.63	19:40	1:01	8:09	0/0
2.75	20:39	59	7:56	0/0
2.88	21:32	52	7:00	0/0
3.00	22:27	55	7:21	0/0
3.13	23:19	52	6:58	0/0
3.16	23:35	16	6:53	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	67.34
5km	23:08	7:27	63.65
5M	39:13	7:51	61.20
10km	49:55	8:02	60.03
10M	1:24:39	8:28	58.11
Half	1:54:14	8:43	56.82
20M	3:02:43	9:08	55.55
Mara	4:06:35	9:25	55.02

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