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Sun 8th Sep 2013 at 10:00am by richard68

Run > Race

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Time
38:02
Miles
6.27
Min/mi
6:04
WAVA
75.06
Cals
849
Asc(m)
46
Surface
Road

Notes & Comments

Bedford 10k. Usual story - overcooked the first 5k 18.34/19.30 splits per official markers. Frustrating as wanted sub 38 10k and although have 2 this year also have a 38.00 and now this. (Dave - thought your brother went off too fast - he was quicker than me to 5k - went past him around 6k but he came back by me at 9k and subbed 38. Must be his holiday training with you!)

Split Summary
===
1) 1m - 5:51(5:51/m) 134cal
2) 1m - 5:58(5:58/m) 136cal
3) 1m - 6:00(6:00/m) 136cal
4) 1m - 6:09(6:09/m) 135cal
5) 1m - 6:22(6:22/m) 138cal
6) 1m - 6:13(6:13/m) 136cal
7) 0.26m - 1:32(5:50/m) 34cal

5:51 5:58 6:00 6:09 6:22 6:13 1:32

	DGA We've all done it - so don't be despondent. How about setting the Battersea Park 10k 30 Nov as a realistic target? You can do it! Martyn was pleased - new PB but its been a few more miles that made the difference.
	richard68 I'll bear it in mind. Trouble is that it falls on the weekend between 2 XC races. I'll see wwhat shape I'm in when I come back from holiday on 20th Oct. Also have considered the 10mile Battersea race on Nov 9th. Not that despondent - if I exclude Welwyn as an outlier (albeit a good one) my other 4 10ks this year have all been between 37.51 and 38.16.

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	0	0	0	0/0
4.00	0	0	0	0/0
4.25	0	0	0	0/0
4.50	0	0	0	0/0
4.75	0	0	0	0/0
5.00	0	0	0	0/0
5.25	0	0	0	0/0
5.50	0	0	0	0/0
5.75	0	0	0	0/0
6.00	0	0	0	0/0
6.25	0	0	0	0/0

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:13	51.31%	More
800m	3:15	6:32	56.68%	More
1km	4:05	6:35	58.72%	More
Mile	6:45	6:45	60.68%	More
5k	21:53	7:03	63.72%	More
5 miles	35:34	7:07	63.71%	More
10k	44:59	7:14	62.86%	More
10 miles	1:12:35	7:16	64.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:26	5:26	75.47
5km	18:04	5:49	77.18
5M	29:55	5:59	75.75
10km	37:40	6:04	75.07
10M	1:02:23	6:14	74.85
Half	1:23:03	6:20	73.78
20M	2:10:04	6:30	74.65
Mara	2:53:10	6:37	74.77

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