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Sat 4th Aug 2012 at 9:00am by Totoro

Run > Race

Not good
warm

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Time
35:07
Miles
3.05
Min/mi
11:31
Pacing
84.4%
WAVA
40.58
Cals
438
Asc(m)
31
Surface
Trail

Notes & Comments

5k tempo pace = 11.09
Parkrun - couldn't get my watch to start at beginning so timing out. First 2 miles at target pace then just ran out of steam :-(

Took 2 min walk break, could really feel back of left knee (ham string?) Not pain but discomfort. Couldn't keep the pace for the 3rd mile :-(

Split Summary

====

1) - 1m - 10:44(10:44/m) - 149cal

2) - 0.9m - 10:00(11:08/m) - 131cal

3) - 0.13m - 2:13(17:20/m) - 14cal

4) - 1m - 11:54(11:54/m) - 141cal

5) - 0.03m - 16(10:35/m) - 3cal

Pace Zone Summary

====

Pace Zone: 8:20-8:39/mile: 1.2%

Pace Zone: 8:40-8:59/mile: 1.5%

Pace Zone: 9:00-9:19/mile: 1.7%

Pace Zone: 9:20-9:39/mile: 3.2%

Pace Zone: 9:40-9:59/mile: 6.3%

Pace Zone: 10:00-10:19/mile: 8.7%

Pace Zone: 10:20-10:39/mile: 10.2%

Pace Zone: 10:40-10:59/mile: 8.5%

Pace Zone: 11:00-11:19/mile: 9.7%

Pace Zone: 11:20-11:39/mile: 6.3%

Pace Zone: 11:40-11:59/mile: 6.8%

Pace Zone: 12:00-12:19/mile: 3.9%

Pace Zone: 12:20-12:39/mile: 3.4%

Pace Zone: 12:40-12:59/mile: 3.6%

Pace Zone: 13:00-13:19/mile: 1.9%

Pace Zone: 13:20-13:39/mile: 2.4%

Pace Zone: 13:40-13:59/mile: 1.5%

Pace Zone: 14:20-14:39/mile: 1.2%

10:44 10:00 2:13 11:54 16

	Totoro That would make sense if the 5k pace wasn't actually slower yhan my pb time in March and I've been training fairly consistently all the time in between. It just makes no sense.
	Totoro Thanks S&S. Must be more patient. My pace was a bit out too with hindsight. The first mile was at 3k pace. Just wish I could keep up with people.
	Totoro I need to be more positive like you S&S!

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.
0.13	1:18	1:18	10:28	2/0
0.25	2:41	1:22	10:58	1/3
0.38	4:14	1:34	12:29	0/1
0.50	5:34	1:20	10:36	3/1
0.63	6:51	1:17	10:13	2/0
0.75	8:08	1:17	10:17	0/2
0.88	9:24	1:16	10:10	1/2
1.00	10:41	1:17	10:18	0/2
1.13	12:01	1:19	10:35	1/1
1.25	13:27	1:26	11:28	2/0
1.38	14:50	1:23	11:06	3/1
1.50	16:15	1:25	11:17	1/1
1.63	17:41	1:26	11:30	1/0
1.75	19:01	1:20	10:41	0/1
1.88	20:27	1:26	11:26	3/1
2.00	22:28	2:01	16:10	1/0
2.13	24:02	1:34	12:30	0/2
2.25	25:30	1:28	11:44	1/2
2.38	27:15	1:46	14:04	0/3
2.50	29:02	1:47	14:12	1/1
2.63	30:35	1:33	12:23	2/0
2.75	32:06	1:31	12:09	3/0
2.88	33:27	1:21	10:52	1/2
3.00	34:36	1:08	9:07	1/0
3.05	35:05	29	9:52	0/1

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:30	36.64%	More
800m	5:02	10:08	38.17%	More
1km	6:22	10:15	39.44%	More
Mile	10:35	10:35	40.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:39	10:39	40.41
5km	35:49	11:32	40.56
5M	59:36	11:55	39.87
10km	1:15:12	12:06	39.52
10M	2:05:07	12:31	39.02
Half	2:47:01	12:45	38.61
20M	4:22:39	13:08	38.41
Mara	5:50:38	13:23	38.07

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