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Sun 13th May 2012 at 11:00am by lildude

Run > Race
  • Amazing
  • Time
    38:45
  • Miles
    6.21
  • Min/mi
    6:14
  • Pacing
    95.2%
  • WAVA
    68.35
  • Cals
    617
  • BPM
    188
  • %MHR
    94.8
  • B/mi
    1171
  • Asc(m)
    179
  • Surface
    Road

Notes & Comments

Woodley 10k

Felt on top of the world going in to this race. Decided in advance to do another negative split race and what a brilliant idea it was. I was a little apprehensive that I may have gone with the wrong strategy at the beginning when everyone shot off ahead of me, but I stuck to my guns and soon reeled in people in the last 2km.

Finished with a sprint to really get my time down. I had originally aimed for sub-39 and smashed that by 15 seconds in the process setting a new 10km PB by 57 seconds.

A combination of MAF training and negative split racing is really proving to be a winning combination for me.

Position: 20/675
3:55 3:54 3:58 3:52 3:55 3:51 3:50 3:56 3:53 3:40

Map
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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.25 1:28 1:28 5:51 166 118-180 972 0/0
0.50 3:06 1:38 6:32 178 174-180 1162 0/0
0.75 4:42 1:36 6:25 180 178-182 1154 0/0
1.00 6:18 1:36 6:24 182 180-185 1166 0/0
1.25 7:51 1:33 6:11 186 184-187 1151 0/0
1.50 9:25 1:34 6:16 186 184-187 1167 0/0
1.75 11:02 1:37 6:29 188 186-190 1219 0/0
2.00 12:34 1:32 6:07 190 189-191 1163 0/0
2.25 14:08 1:34 6:17 190 188-192 1194 0/0
2.50 15:43 1:35 6:20 188 187-189 1190 0/0
2.75 17:18 1:35 6:20 189 187-190 1196 0/0
3.00 18:53 1:34 6:17 191 190-191 1200 0/0
3.25 20:28 1:35 6:22 191 190-191 1216 0/0
3.50 22:00 1:32 6:06 190 189-191 1160 0/0
3.75 23:32 1:32 6:09 188 188-189 1156 0/0
4.00 25:03 1:32 6:06 189 185-192 1154 0/0
4.25 26:38 1:34 6:17 191 190-193 1201 0/0
4.50 28:09 1:31 6:03 189 184-190 1144 0/0
4.75 29:41 1:32 6:10 188 185-190 1159 0/0
5.00 31:20 1:39 6:38 192 189-193 1273 0/0
5.25 32:55 1:35 6:19 192 191-193 1214 0/0
5.50 34:27 1:32 6:08 193 192-194 1184 0/0
5.75 36:01 1:34 6:16 194 193-195 1215 0/0
6.00 37:35 1:34 6:16 195 194-196 1222 0/0
6.20 38:43 1:08 5:36 198 196-202 1108 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    188 avge / 202 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:24 5:39 52.02% More
    800m 2:56 5:55 57.31% More
    1km 3:44 6:00 59.65% More
    Mile 6:03 6:03 64.06% More
    5k 19:13 6:11 67.17% More
    5 miles 31:09 6:14 67.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:43 5:43 67.87
    5km 18:45 6:02 68.84
    5M 30:53 6:11 68.52
    10km 38:46 6:14 68.33
    10M 1:03:50 6:23 67.91
    Half 1:24:42 6:28 67.43
    20M 2:11:56 6:36 68.07
    Mara 2:55:05 6:41 68.82
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