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Sun 10th Feb 2013 at 11:00am by Rken

Run > General

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Time
2:09:32
Miles
15.00
Min/mi
8:38
Pacing
22.9%
WAVA
59.56
Cals
1962
Asc(m)
196
Hillscore
10
Surface
Road

Notes & Comments

Split Summary

====

1) - 1m - 8:27(8:27/m) - 129cal

2) - 1m - 8:31(8:31/m) - 131cal

3) - 1m - 8:54(8:54/m) - 131cal

4) - 1m - 8:41(8:41/m) - 130cal

5) - 1m - 8:35(8:35/m) - 131cal

6) - 1m - 8:15(8:15/m) - 131cal

7) - 1m - 8:49(8:49/m) - 131cal

8) - 1m - 8:15(8:15/m) - 132cal

9) - 1m - 8:33(8:33/m) - 131cal

10) - 1m - 8:51(8:51/m) - 131cal

11) - 1m - 9:34(9:34/m) - 132cal

12) - 1m - 9:14(9:14/m) - 130cal

13) - 1m - 8:39(8:39/m) - 131cal

14) - 1m - 8:05(8:05/m) - 132cal

15) - 1m - 8:11(8:15/m) - 129cal

Pace Zone Summary

====

Pace Zone: 7:00-7:19/mile: 1.6%

Pace Zone: 7:20-7:39/mile: 4.9%

Pace Zone: 7:40-7:59/mile: 9.7%

Pace Zone: 8:00-8:19/mile: 16.3%

Pace Zone: 8:20-8:39/mile: 17.4%

Pace Zone: 8:40-8:59/mile: 17.4%

Pace Zone: 9:00-9:19/mile: 11.1%

Pace Zone: 9:20-9:39/mile: 7.9%

Pace Zone: 9:40-9:59/mile: 4.8%

Pace Zone: 10:00-10:19/mile: 1.9%

Pace Zone: 10:20-10:39/mile: 2.5%

Pace Zone: 10:40-10:59/mile: 1.3%

Folksworth 15 , wet windy grey day, Ran with Ray mainly, initial idea was to do 9 min miles and get round, but both of us felt ok initially, so carried on prob averaging 8:40 ish. Slowed a bit 2nd lap into the wind, then picked up to finish. First time have used shotbloks specifically timed to try to help latter stages. Seemed to help!

Congrats to all WJ's, some good runs and PBs today, but thanks to WJ marshalls, all very supportive , esp Hazel /Emma who were all over the place!

8:27 8:31 8:54 8:41 8:35 8:15 8:49 8:15 8:33 8:51 9:34 9:14 8:39 8:05 8:11

	Marts Looks like you powered up the last hill to achieve the sub 2:10. Well done
	hurricanehamlyn Well done
	dingdong* Wow look at that strong finish, the training deffo paying off. Well done Ken.
	kevlar Going great ,well done!
	gingerwand good pacing,well done. and was thinking the wet windy and grey thing was you lol
	swerver Great running and fast finish, training is working whoop whoop
	EO well done Rken, your going great
	Javthrower well done. Great run in the weather

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	0	0	0	0/4
1.00	0	0	0	6/1
1.50	0	0	0	14/0
2.00	0	0	0	5/24
2.50	0	0	0	2/1
3.00	0	0	0	26/0
3.50	0	0	0	1/2
4.00	0	0	0	2/2
4.50	0	0	0	5/0
5.00	0	0	0	2/3
5.50	0	0	0	0/8
6.00	3:50	3:50	7:40	0/23
6.50	8:22	4:32	9:04	21/0
7.00	12:39	4:17	8:34	0/6
7.50	16:46	4:07	8:14	5/9
8.00	20:55	4:09	8:17	0/12
8.50	25:07	4:13	8:25	2/2
9.00	29:27	4:20	8:41	6/0
9.50	34:07	4:40	9:19	19/0
10.00	38:19	4:12	8:23	3/18
10.50	42:56	4:37	9:14	11/1
11.00	47:52	4:56	9:53	14/0
11.50	52:27	4:35	9:10	1/3
12.00	57:06	4:39	9:18	3/3
12.50	1:01:30	4:24	8:48	6/0
13.00	1:05:45	4:15	8:30	0/6
13.50	1:09:50	4:06	8:11	0/10
14.00	1:13:49	3:59	7:58	0/17
14.50	1:18:18	4:28	8:57	20/1
14.99	1:22:01	3:43	7:34	1/6

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
30	1.7%	9:29
28	1.5%	8:51
23	4.0%	9:07
23	3.5%	9:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
10k	55:16	8:54	55.63%	More
10 miles	1:29:34	8:57	56.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	68.55
5km	23:01	7:25	65.55
5M	38:48	7:46	63.45
10km	49:15	7:56	62.43
10M	1:23:01	8:18	60.85
Half	1:51:39	8:31	59.72
20M	2:57:37	8:53	58.75
Mara	3:58:52	9:07	58.42

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