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Thu 2nd Jan 2014 at 11:00am by The Duckinator

Run > Race

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Time
37:30
Miles
6.12
Min/mi
6:08
Pacing
75.2%
WAVA
69.31
Cals
756
Asc(m)
158
Hillscore
13
Surface
Road

Notes & Comments

Lumphanan 10k. Ended up having to grit my teeth and really grind out a result today. 37.29 today which is good going, tricky conditions with most people about 2-2.30 down on recent times, so probably worth high 35.xx on a flat course. Had a great fight with Colin Dempster whom I beat at Fraserburgh, we swapped places a good few times and I had to resort to a 75 sec last 400m to beat him to 8th overall.

K splits for comedy value:

4:23
4:18

3:16
3:14
3:37
3:45

4:22

3:55

3:35

3:38

Split Summary
===
1) 6.12m - 37:30(6:08/m) 756cal

Speed Summary
===
Fastest 400m in 1:12
Fastest 800m in 2:32
Fastest 1km in 3:10
Fastest 1200m in 3:48
Fastest mile in 5:18

Pace Zone Summary
===
4:20-4:39/mile: 3.3%
4:40-4:59/mile: 7%
5:00-5:19/mile: 12.4%
5:20-5:39/mile: 13.4%
5:40-5:59/mile: 13.2%
6:00-6:19/mile: 9.7%
6:20-6:39/mile: 8.5%
6:40-6:59/mile: 5.8%
7:00-7:19/mile: 8.1%
7:20-7:39/mile: 5.2%
7:40-7:59/mile: 3.9%
8:00-8:19/mile: 3.3%

37:30

Pin Map

Imported from file - 2014-01-02

0mi in 0

Pace

10%

27%

39%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:54	1:54	7:35	22/0
0.50	3:44	1:50	7:20	28/0
0.75	6:07	2:23	9:31	18/0
1.00	7:59	1:53	7:31	26/0
1.25	9:32	1:32	6:09	4/9
1.50	10:51	1:20	5:18	0/14
1.75	12:09	1:18	5:11	0/23
2.00	13:31	1:23	5:30	2/10
2.25	14:51	1:20	5:19	0/20
2.50	16:15	1:24	5:35	2/7
2.75	18:04	1:49	7:17	0/4
3.00	19:38	1:33	6:14	0/6
3.25	21:28	1:50	7:21	1/4
3.50	23:28	2:00	8:00	6/7
3.75	25:50	2:23	9:30	11/1
4.00	27:44	1:54	7:36	7/2
4.25	29:20	1:36	6:23	4/5
4.50	31:01	1:41	6:44	3/8
4.75	32:31	1:30	5:59	1/7
5.00	34:04	1:32	6:10	0/8
5.25	35:38	1:34	6:17	4/4
5.50	37:23	1:45	6:59	3/6
5.52	37:29	6	6:01	0/0

Elevation

Asc 158m, Range 110m, Flat prediction 32:37

Elevation Graph

Biggest Climbs (m)	Min/mi
106 6.5%	8:08
27 3.0%	8:59
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:12	4:49	60.17%	More
800m	2:32	5:05	66.73%	More
1km	3:10	5:06	69.53%	More
Mile	5:18	5:18	71.41%	More
5k	20:08	6:29	63.82%	More
5 miles	33:25	6:41	63.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:18	5:18	71.38
5km	18:02	5:48	71.26
5M	30:09	6:02	69.87
10km	38:07	6:08	69.26
10M	1:03:44	6:22	68.65
Half	1:25:19	6:31	67.43
20M	2:14:44	6:44	67.66
Mara	3:00:21	6:53	67.40

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