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Mon 17th Aug 2009 at 7:00pm by kaysdee

Run > Race

Amazing
breezy
warm

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0 👍

Time
45:57
Miles
6.17
Min/mi
7:27
Pacing
94.9%
WAVA
64.57
Cals
622
Asc(m)
221
Surface
Mixed

Notes & Comments

Jarrow 10K.

Astounded at time. 12s outside pb. Was expecting a horrible course (3 laps) and it has been long in previous years (6.5ish) so didn't rest for it and thought would go at 8mm.

The terrain was a bit difficult changing from grass to path and back and there were some ups and downs. Kept looking at my watch, but just for distance, not time, so couldn't believe how close I came given the above and the high mileage of last week.

Mile 4, I was thinking of just slowing to a steady pace (slowest mile), but decided to pick it up and no-one overtook me for the last couple of miles. Was 2nd club lady (out of 2, lol), 47th overall and I think 9th or 12th lady overall.

Even though was close, wasn't disappointed as huge confidence booster for Carlisle for which I will rest/carb up and mini-taper.

Split Summary

====

1) - 1m - 7:08(7:08/m) - 99cal

2) - 1m - 7:24(7:24/m) - 101cal

3) - 1m - 7:36(7:36/m) - 102cal

4) - 1m - 7:40(7:41/m) - 101cal

5) - 1m - 7:33(7:34/m) - 102cal

6) - 1m - 7:27(7:27/m) - 101cal

7) - 0.17m - 1:06(6:31/m) - 16cal

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 1.2%

Pace Zone: 5:40-5:59/mile: 1.2%

Pace Zone: 6:20-6:39/mile: 3.9%

Pace Zone: 6:40-6:59/mile: 8.1%

Pace Zone: 7:00-7:19/mile: 18.1%

Pace Zone: 7:20-7:39/mile: 28.7%

Pace Zone: 7:40-7:59/mile: 20.7%

Pace Zone: 8:00-8:19/mile: 8.3%

Pace Zone: 8:20-8:39/mile: 4.1%

Pace Zone: 8:40-8:59/mile: 1.8%

7:08 7:24 7:36 7:40 7:33 7:27 1:06

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	1:43	1:43	6:51	0/0
0.50	3:31	1:48	7:13	0/0
0.75	5:15	1:45	6:59	0/0
1.00	7:07	1:52	7:26	0/0
1.25	8:56	1:49	7:16	0/0
1.50	10:42	1:46	7:06	0/0
1.75	12:37	1:54	7:38	0/0
2.00	14:31	1:54	7:38	0/0
2.25	16:24	1:52	7:29	0/0
2.50	18:19	1:55	7:40	0/0
2.75	20:11	1:52	7:28	0/0
3.00	22:08	1:57	7:49	0/0
3.25	24:00	1:52	7:28	0/0
3.50	25:58	1:58	7:52	0/0
3.75	27:50	1:52	7:30	0/0
4.00	29:49	1:58	7:54	0/0
4.25	31:41	1:53	7:30	0/0
4.50	33:35	1:54	7:36	0/0
4.75	35:29	1:53	7:34	0/0
5.00	37:23	1:54	7:36	0/0
5.25	39:13	1:50	7:22	0/0
5.50	41:06	1:53	7:33	0/0
5.75	42:58	1:52	7:27	0/0
6.00	44:50	1:51	7:25	0/0
6.17	45:56	1:06	6:33	0/0

Further Analysis

Pace Distribution
Edit colour bands

Predictions

Dist	Time	Per Mile	WAVA
1M	6:41	6:41	63.16
5km	22:12	7:09	66.43
5M	36:46	7:21	65.07
10km	46:18	7:27	64.54
10M	1:16:40	7:40	64.14
Half	1:42:04	7:47	62.89
20M	2:39:50	8:00	63.22
Mara	3:32:48	8:07	62.96

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