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Sat 14th Jul 2012 at 2:00pm by brotherjohn

Run > Race

Southern Athletics League Match 4 Cambridge 3000m

breezy

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Time
10:06
Miles
1.86
Min/mi
5:26
Pacing
95.7%
WAVA
88.59
Cals
178
Asc(m)
22
Surface
Track

Notes & Comments

SAL 3000m on the track at Cambridge. Actually had pretty good conditions at the track for a change and felt pretty good for the first 5 laps and was spot on for sub 10, but struggled on the last couple of labs. Just don't have the endurance in the racing at the moment, need to do some more longer runs I think. 8th out of 9 runners and my slowest ever 3000m :-(

Split Summary

====

1) - 1m - 5:09(5:09/m) - 90cal

2) - 0.95m - 4:57(5:11/m) - 88cal

(Garmin was well out with the distance, pace was actually 5:25)

5:09 4:57

	ChrisHurk Pretty close to your PB. Interesting your comment about the endurance, I have the same issue with holding pace with the running - even after all the miles on the bike for us both - strange that....
	brotherjohn I think we need to run more Chris, it's too easy to go out on the bike!
	DrBob isn't that a mile PB, followed by another nearly mile PB?
	brotherjohn I wish Bob, but the Garmin was way off with the distance on the track, avearge pace was acctualy only 5:25 3000m is 1.86 miles not 1.95 I had on the Garmin.
	DrBob oh yes, so it is!

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.
0.06	18	18	4:53	0/0
0.13	36	17	4:38	0/0
0.19	55	19	5:12	0/0
0.25	1:14	19	5:08	0/0
0.31	1:33	19	5:04	0/0
0.38	1:52	19	5:03	0/0
0.44	2:13	20	5:25	0/0
0.50	2:32	19	5:12	0/0
0.56	2:52	20	5:19	0/0
0.63	3:11	19	4:57	0/0
0.69	3:31	20	5:27	0/0
0.75	3:50	19	5:08	0/0
0.81	4:10	20	5:19	0/0
0.88	4:29	19	5:07	0/0
0.94	4:49	20	5:13	0/0
1.00	5:08	19	5:11	0/0
1.06	5:28	19	5:10	0/0
1.13	5:47	19	5:02	0/0
1.19	6:06	20	5:16	0/0
1.25	6:27	20	5:24	0/0
1.31	6:46	19	5:03	0/0
1.38	7:05	19	5:10	0/0
1.44	7:24	19	4:58	0/0
1.50	7:45	21	5:37	0/0
1.56	8:04	19	5:04	0/0
1.63	8:24	21	5:33	0/0
1.69	8:43	19	4:57	0/0
1.75	9:04	21	5:33	0/0
1.81	9:23	19	5:03	0/0
1.88	9:43	20	5:18	0/0
1.94	10:01	18	4:51	0/0
1.95	10:06	5	5:05	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	5:15	5:15	87.43
5km	17:22	5:35	87.60
5M	28:42	5:44	86.52
10km	36:07	5:49	85.88
10M	59:42	5:58	85.37
Half	1:19:24	6:04	84.75
20M	2:04:08	6:12	84.85
Mara	2:45:06	6:18	85.33

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