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Thu 21st Jul 2011 at 7:00pm by covbaldy

Run > Race
  • Time
    17:26
  • Miles
    3.13
  • Min/mi
    5:34
  • Pacing
    93.4%
  • WAVA
    77.09
  • Cals
    431
  • Asc(m)
    33
  • Surface
    Mixed

Notes & Comments

2 comments
Girton 5K. 5th.

Well I felt OK at that start, wasn't sure if to go out hard, but didn't go out as hard as I'd liked, the first couple of K's went by Ok, but its on grass and mixed trail along with rough ground for the first 4K, was tired in the last 1k so couldn't push on. Not sure of its a good result or not really!
Still a good tempo run if nothing else.

Need to tweak speedwork for 5k's, less reps higher speed.

5/30's felt Ok though.

Almost time to move up the longer distances for racing, hopefully the 5ks will have added some extra speed to 10's and halfs!

Split Summary

====

1) - 1m - 5:32(5:32/m) - 138cal

2) - 1m - 5:33(5:33/m) - 136cal

3) - 1m - 5:35(5:35/m) - 139cal

4) - 0.13m - 45(5:48/m) - 18cal
5:32 5:33 5:35 45
covbaldy
Cheers Matt, looking at the results its not bad I beat 2 tri club lads who beat me at Impington and I reduce Vince Coogans 30 secs to 15..
april_runner
Looks like a good result to me! Like you say though, these are always great tempos if nothing else - and yes, should help a lot with the longer distances.

Pace

18% 78% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
0.13 43 43 5:45 0/0
0.25 1:20 37 4:54 0/0
0.38 2:02 42 5:39 0/0
0.50 2:44 42 5:35 0/0
0.63 3:25 41 5:28 0/0
0.75 4:07 41 5:31 0/0
0.88 4:50 43 5:45 0/0
1.00 5:33 43 5:47 0/0
1.13 6:14 41 5:29 0/0
1.25 6:52 38 5:07 0/0
1.38 7:38 46 6:07 0/0
1.50 8:19 41 5:29 0/0
1.63 9:02 43 5:41 0/0
1.75 9:44 42 5:36 0/0
1.88 10:26 42 5:34 0/0
2.00 11:06 40 5:18 0/0
2.13 11:46 40 5:21 0/0
2.25 12:23 38 5:01 0/0
2.38 13:04 41 5:27 0/0
2.50 13:46 41 5:32 0/0
2.63 14:32 46 6:08 0/0
2.75 15:14 42 5:40 0/0
2.88 15:57 42 5:40 0/0
3.00 16:40 44 5:51 0/0
3.12 17:25 45 6:05 0/0

Elevation

Asc 33m, Range 0m, Flat prediction 17:26
Elevation Graph
No climbs of at least 10 metres detected.

Predictions

Dist Time Per Mile WAVA
1M 5:12 5:12 76.20
5km 17:18 5:34 77.05
5M 28:39 5:44 75.66
10km 36:04 5:48 74.94
10M 59:43 5:58 74.08
Half 1:19:30 6:04 73.31
20M 2:04:30 6:14 73.01
Mara 2:45:46 6:20 73.17
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