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Sun 8th Jul 2012 at 10:00am by MAD Superman

Run > Race

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Time
38:46
Miles
6.24
Min/mi
6:13
Pacing
94.3%
WAVA
68.49
Cals
725
Asc(m)
59
Surface
Road

Notes & Comments

Notfast 10k. Pos 9 (Leigh 1st Matt S 3rd Nashy 8th). Knew I wasn't 100% but knee Ok this week and wanted to test it when I pushed the pace a bit after weeks of easy running. Went off hard but struggled to maintain in after 2m. Ran the whole race totally on my own with nashy 80sec clear of me in the next position. Conditions quite windy and very humid.

Split Summary

====

1) - 1m - 5:57(5:57/m) - 114cal

2) - 1m - 6:03(6:03/m) - 115cal

3) - 1m - 6:14(6:14/m) - 117cal

4) - 1m - 6:30(6:30/m) - 118cal

5) - 1m - 6:13(6:13/m) - 116cal

6) - 1m - 6:21(6:21/m) - 119cal

7) - 0.24m - 1:28(6:13/m) - 26cal

Pace Zone Summary

====

Pace Zone: 5:00-5:19/mile: 1.5%

Pace Zone: 5:20-5:39/mile: 10.8%

Pace Zone: 5:40-5:59/mile: 21.2%

Pace Zone: 6:00-6:19/mile: 25.4%

Pace Zone: 6:20-6:39/mile: 23.6%

Pace Zone: 6:40-6:59/mile: 9.8%

Pace Zone: 7:00-7:19/mile: 3.9%

Pace Zone: 7:20-7:39/mile: 1.5%

5:57 6:03 6:14 6:30 6:13 6:21 1:28

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	1:26	1:26	5:45	0/0
0.50	2:54	1:27	5:49	0/0
0.75	4:23	1:29	5:57	0/0
1.00	5:53	1:30	6:02	0/0
1.25	7:21	1:28	5:51	0/0
1.50	8:53	1:32	6:07	0/0
1.75	10:24	1:31	6:05	0/0
2.00	11:56	1:32	6:10	0/0
2.25	13:31	1:35	6:20	0/0
2.50	15:04	1:33	6:12	0/0
2.75	16:38	1:34	6:14	0/0
3.00	18:10	1:32	6:10	0/0
3.25	19:46	1:36	6:23	0/0
3.50	21:33	1:47	7:07	0/0
3.75	23:12	1:39	6:38	0/0
4.00	24:40	1:28	5:52	0/0
4.25	26:11	1:31	6:03	0/0
4.50	27:45	1:34	6:17	0/0
4.75	29:19	1:34	6:17	0/0
5.00	30:53	1:34	6:16	0/0
5.25	32:26	1:33	6:12	0/0
5.50	34:02	1:35	6:22	0/0
5.75	35:37	1:35	6:21	0/0
6.00	37:14	1:37	6:29	0/0
6.23	38:43	1:29	6:20	0/0

Further Analysis

Pace Distribution
Edit colour bands

Predictions

Dist	Time	Per Mile	WAVA
1M	5:16	5:16	72.17
5km	18:07	5:50	71.15
5M	30:27	6:05	69.31
10km	38:35	6:13	68.53
10M	1:04:50	6:29	67.51
Half	1:27:02	6:39	66.11
20M	2:18:05	6:54	66.03
Mara	3:05:21	7:04	65.60

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