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Mon 2nd Jul 2012 at 7:00pm by DGA

Run > General

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Time
16:54
Miles
3.12
Min/mi
5:25
Pacing
95.2%
WAVA
84.75
Cals
332
Asc(m)
145
Surface
Road

Notes & Comments

Self Transcendence 5k Battersea Park.
Great course and good conditions. Recent training pointed towards a sub 17 but I knew it would be close! Think extra training the last 2 months paid off and I got the taper about right but ankles have felt on the edge the last week with the extra speed sessions. Learned lessons from the 10m and 10k I did there in March. Feeling a bit sore now. Really relieved to get that target out the way and get a WAVA PB on an "official" course : )

Split Summary

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1) - 0.63m - 3:21(5:20/m) - 64cal

2) - 0.63m - 3:26(5:26/m) - 67cal

3) - 0.61m - 3:21(5:29/m) - 67cal

4) - 0.63m - 3:24(5:25/m) - 68cal

5) - 0.62m - 3:23(5:26/m) - 66cal

Pace Zone Summary

====

Pace Zone: 4:00-4:19/mile: 1.5%

Pace Zone: 4:20-4:39/mile: 5.7%

Pace Zone: 4:40-4:59/mile: 12.2%

Pace Zone: 5:00-5:19/mile: 22.1%

Pace Zone: 5:20-5:39/mile: 23.7%

Pace Zone: 5:40-5:59/mile: 15.6%

Pace Zone: 6:00-6:19/mile: 8.4%

Pace Zone: 6:20-6:39/mile: 4.6%

Pace Zone: 6:40-6:59/mile: 2.7%

Pace Zone: 7:00-7:19/mile: 1.5%

3:21 3:26 3:21 3:24 3:23

DGA
Thanks! Margin for error was small. Am looking forward to seeing yours - Good Luck!

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.
0.13	39	39	5:11	0/0
0.25	1:19	40	5:18	0/0
0.38	1:58	39	5:13	0/0
0.50	2:36	38	5:04	0/0
0.63	3:17	41	5:30	0/0
0.75	3:59	42	5:38	0/0
0.88	4:39	40	5:17	0/0
1.00	5:19	40	5:16	0/0
1.13	6:01	42	5:38	0/0
1.25	6:41	41	5:24	0/0
1.38	7:24	43	5:43	0/0
1.50	8:05	40	5:23	0/0
1.63	8:45	40	5:22	0/0
1.75	9:27	42	5:35	0/0
1.88	10:07	40	5:23	0/0
2.00	10:45	38	5:07	0/0
2.13	11:27	42	5:34	0/0
2.25	12:08	41	5:27	0/0
2.38	12:49	41	5:25	0/0
2.50	13:30	42	5:34	0/0
2.63	14:13	43	5:43	0/0
2.75	14:52	39	5:13	0/0
2.88	15:35	42	5:37	0/0
3.00	16:16	41	5:28	0/0
3.10	16:52	36	5:59	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:16	5:05	63.92%	More
800m	2:34	5:11	73.32%	More
1km	3:16	5:15	76.08%	More
Mile	5:19	5:19	80.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:54	4:54	87.06
5km	16:49	5:25	84.82
5M	28:13	5:39	82.31
10km	35:44	5:45	81.09
10M	59:56	6:00	79.30
Half	1:20:23	6:08	77.98
20M	2:07:19	6:22	76.93
Mara	2:50:45	6:31	76.63

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