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Sun 2nd Oct 2011 at 10:00am by HappyG(rrr)

Run > Race

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Time
38:28
Miles
6.24
Min/mi
6:10
WAVA
72.66
Cals
745
Asc(m)
305
Surface
Road

Notes & Comments

8-15K tune up race 9-13 mile total Strathcarron Hospice 10K in Denny near Falkirk. Well, that went well again! Planned to do this just as a decent pace, not bothered for PB as it's a bit hilly and also got my PB at Stirling couple weeks ago. Also, 17 yesterday, which plan said and I didn't want to move that to next week.

Decent 2.5 mile warm up, couple strides. Still felt a bit heavy starting. Well back from front guys, maybe 30th? Didn't bother checking Garmin for pace, more running on feel. Starts uphill, was going past people going up. Then downhill, resting, but doing a bit of efficiency, lift head, let legs just turn and bounce downhill, not braking, overtaking too! 5K in 19:45, thought knew I was going slow but that was a bit disappointing. Still passing people, then thought, actually need to kick on to get under. Over 40 even on a hilly one would be a carp. So kept it going, Tizer had said it was a bit uphill from 8km, so tried to get going around 7km in prep. Wasn't actually too bad a slog up, Tizer was ahead of me the whole way. He was going well, overtaking a group, so I sort of went with his pace. Caught him about 9km and I said, c'mon let's push on. He said, "Your off my Fetch friends list!" as I went by! Strong finishing km and really enjoyed it.

Great chat with the Falkirk Vics at end. Baz P second - v quick. Nice to chat to Elayne too and awatson2.

Surprised to see 38:28 on watch. Must have done 18:45 or so for second 10K. Which is ahead of my 5k PB! :-)G

Split Summary

====

1) - 1m - 6:30(6:30/m) - 118cal

2) - 1m - 6:34(6:34/m) - 120cal

3) - 1m - 6:07(6:07/m) - 121cal

4) - 1m - 6:05(6:05/m) - 119cal

5) - 1m - 5:53(5:53/m) - 120cal

6) - 1m - 5:59(5:59/m) - 119cal

7) - 0.24m - 1:19(5:29/m) - 28cal

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.4%

Pace Zone: 5:00-5:19/mile: 4%

Pace Zone: 5:20-5:39/mile: 11.2%

Pace Zone: 5:40-5:59/mile: 21.9%

Pace Zone: 6:00-6:19/mile: 25.9%

Pace Zone: 6:20-6:39/mile: 14.1%

Pace Zone: 6:40-6:59/mile: 10.3%

Pace Zone: 7:00-7:19/mile: 6.2%

Pace Zone: 7:20-7:39/mile: 2.2%

Pace Zone: 7:40-7:59/mile: 1.1%

6:30 6:34 6:07 6:05 5:53 5:59 1:19

Tizer
Excellent run again. All looking good for Town Moor

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.
0.25	0	0	0	0/0
0.50	0	0	0	0/0
0.75	0	0	0	0/0
1.00	0	0	0	0/0
1.25	0	0	0	0/0
1.50	0	0	0	0/0
1.75	0	0	0	0/0
2.00	0	0	0	0/0
2.25	0	0	0	0/0
2.50	0	0	0	0/0
2.75	0	0	0	0/0
3.00	0	0	0	0/0
3.25	0	0	0	0/0
3.50	0	0	0	0/0
3.75	0	0	0	0/0
4.00	0	0	0	0/0
4.25	0	0	0	0/0
4.50	0	0	0	0/0
4.75	0	0	0	0/0
5.00	16	16	1:04	0/0
5.25	1:45	1:30	5:58	0/0
5.50	3:14	1:29	5:55	0/0
5.75	4:46	1:32	6:08	0/0
6.00	6:15	1:29	5:54	0/0
6.24	7:35	1:20	5:32	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	4:50	4:50	83.58
5km	17:27	5:37	78.71
5M	29:56	5:59	74.53
10km	38:17	6:10	72.70
10M	1:05:38	6:34	70.00
Half	1:29:07	6:48	67.64
20M	2:23:56	7:12	66.36
Mara	3:15:26	7:28	65.16

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