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Sun 17th Nov 2013 at 9:00am by Steady Fast

Run > Race

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Time
39:14
Miles
6.28
Min/mi
6:15
WAVA
68.48
Cals
751
Asc(m)
70
Surface
Road

Notes & Comments

Leeds Abbey Dash.

Decent time but no PB. I felt like I lacked the appetite today to really go for it when the pain started to set in so I allowed myself to settle for this time. Was actually slower than at Cusworth which is disappointing but still a solid sub 40. I'm coming to the conclusion if I want to push these times down I'm going to have to concentrate on more speed work. Can't expect to be able to do well at 3 hour fell races and then flat city centre 10k's 2 weeks later. The two aren't exactly complimentary.

Split Summary
===
1) 1m - 6:10(6:10/m) 118cal
2) 1m - 6:09(6:09/m) 120cal
3) 1m - 6:19(6:19/m) 119cal
4) 1m - 6:13(6:13/m) 120cal
5) 1m - 6:12(6:12/m) 119cal
6) 1m - 6:25(6:25/m) 121cal
7) 0.28m - 1:46(6:11/m) 34cal

6:10 6:09 6:19 6:13 6:12 6:25 1:46

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	8	8	30	0/0
3.50	1:37	1:29	5:56	0/0
3.75	3:07	1:31	6:04	0/0
4.00	4:41	1:33	6:13	0/0
4.25	6:12	1:31	6:04	0/0
4.50	7:45	1:33	6:13	0/0
4.75	9:19	1:34	6:18	0/0
5.00	10:48	1:29	5:54	0/0
5.25	12:24	1:36	6:25	0/0
5.50	14:00	1:36	6:22	0/0
5.75	15:35	1:35	6:20	0/0
6.00	17:07	1:32	6:09	0/0
6.25	18:40	1:33	6:11	0/0
6.25	18:45	5	3:49:43	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	5:36	5:36	68.38
5km	18:36	5:59	69.83
5M	30:49	6:10	68.84
10km	38:48	6:15	68.44
10M	1:04:15	6:26	68.36
Half	1:25:32	6:32	67.46
20M	2:13:56	6:42	68.26
Mara	2:58:20	6:48	68.36

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