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Sun 1st Sep 2013 at 11:00am by grant mac

Run > Race

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Time
35:52
Miles
6.23
Min/mi
5:45
WAVA
74.27
Cals
680
Asc(m)
46
Surface
Road

Notes & Comments

bella 10k. not much speed in the legs today, bit of fatigue from 90min spin session yesterday. Third place all the way round with a reasonable gap to 2nd and fourth so took the lazy option of cruising a little bit. No tibialus pain again. Think I can start to lift the mileage a bit now

Split Summary
===
1) 1m - 5:30(5:30/m) - 109cal - 10.91/12.62mph
2) 1m - 5:40(5:40/m) - 110cal - 10.59/11.38mph
3) 1m - 5:45(5:45/m) - 110cal - 10.44/12.1mph
4) 1m - 5:44(5:44/m) - 110cal - 10.47/11.72mph
5) 1m - 5:58(5:58/m) - 108cal - 10.05/11.1mph
6) 1m - 5:57(5:57/m) - 109cal - 10.09/11.36mph
7) 0.23m - 1:19(5:35/m) - 24cal - 10.75/13.24mph

Pace Zone Summary
===
Pace Zone: 4:40-4:59/m: 3.1%
Pace Zone: 5:00-5:19/m: 9.1%
Pace Zone: 5:20-5:39/m: 25.2%
Pace Zone: 5:40-5:59/m: 34.9%
Pace Zone: 6:00-6:19/m: 18.2%
Pace Zone: 6:20-6:39/m: 6%
Pace Zone: 6:40-6:59/m: 1.9%

Max Speed
===
13.24mph

5:30 5:40 5:45 5:44 5:58 5:57 1:19

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	0	0	0	0/0
0.50	0	0	0	0/0
0.75	0	0	0	0/0
1.00	0	0	0	0/0
1.25	0	0	0	0/0
1.50	0	0	0	0/0
1.75	0	0	0	0/0
2.00	0	0	0	0/0
2.25	0	0	0	0/0
2.50	0	0	0	0/0
2.75	0	0	0	0/0
3.00	0	0	0	0/0
3.25	0	0	0	0/0
3.50	0	0	0	0/0
3.75	59	59	3:57	0/0
4.00	2:27	1:27	5:50	0/0
4.25	3:56	1:30	5:58	0/0
4.50	5:28	1:31	6:06	0/0
4.75	6:57	1:29	5:56	0/0
5.00	8:24	1:27	5:49	0/0
5.25	9:54	1:30	6:00	0/0
5.50	11:21	1:27	5:47	0/0
5.75	12:50	1:30	5:59	0/0
6.00	14:21	1:30	6:01	0/0
6.23	15:41	1:20	5:43	0/0

Further Analysis

Pace Distribution
Edit colour bands

Predictions

Dist	Time	Per Mile	WAVA
1M	4:59	4:59	76.84
5km	16:55	5:27	76.77
5M	28:17	5:39	75.00
10km	35:46	5:45	74.24
10M	59:47	5:59	73.47
Half	1:20:00	6:06	72.12
20M	2:06:19	6:19	72.38
Mara	2:49:04	6:27	72.11

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