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Sun 1st Jul 2012 at 11:00am by robrea

Run > Race

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Time
34:21
Miles
6.23
Min/mi
5:31
Pacing
95.6%
WAVA
77.22
Cals
718
Asc(m)
87
Hillscore
4
Surface
Road

Notes & Comments

High Ongar 10k 1st in 34-21. Had a good run here, the course really suited me (not many big hills and loads of farm tracks) and the weather was pretty cool for July. Started quickly but soon found myself 50 yards behind 1st and 2nd. Caught the guy in second at around 4k but had to wait until 7k to finally catch Bloomfield, pushed hard to open up a gap before crawling over the finish line. I kinda got lucky as I had a good day and Bloomfield wasn't quite at his best, i'll never match his PB's or 150+ wins or probable ever beat him again!

Split Summary

====

1) - 1m - 5:27(5:27/m) - 112cal

2) - 1m - 5:32(5:32/m) - 115cal

3) - 1m - 5:31(5:31/m) - 116cal

4) - 1m - 5:31(5:31/m) - 117cal

5) - 1m - 5:32(5:32/m) - 116cal

6) - 1m - 5:28(5:28/m) - 117cal

7) - 0.23m - 1:22(5:51/m) - 25cal

Pace Zone Summary

====

Pace Zone: 4:20-4:39/mile: 2.1%

Pace Zone: 4:40-4:59/mile: 5.5%

Pace Zone: 5:00-5:19/mile: 23.7%

Pace Zone: 5:20-5:39/mile: 33.9%

Pace Zone: 5:40-5:59/mile: 22.9%

Pace Zone: 6:00-6:19/mile: 7.6%

Pace Zone: 6:20-6:39/mile: 2.7%

5:27 5:32 5:31 5:31 5:32 5:28 1:22

	brotherjohn Well done Rob, that's quite a scalp beating Bloomfield!
	amys dad wow, great run rodb, very well done

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:23	1:23	5:32	7/3
0.50	2:44	1:21	5:25	4/1
0.75	4:06	1:22	5:29	4/0
1.00	5:27	1:21	5:23	2/2
1.25	6:52	1:25	5:38	5/1
1.50	8:10	1:19	5:15	2/4
1.75	9:34	1:24	5:36	4/2
2.00	11:00	1:25	5:41	6/1
2.25	12:20	1:21	5:22	2/3
2.50	13:43	1:23	5:31	1/2
2.75	15:08	1:25	5:40	4/0
3.00	16:31	1:23	5:31	1/3
3.25	17:53	1:22	5:29	3/2
3.50	19:14	1:21	5:23	1/5
3.75	20:34	1:20	5:22	1/5
4.00	22:02	1:27	5:49	7/0
4.25	23:26	1:24	5:36	4/1
4.50	24:47	1:22	5:26	0/4
4.75	26:09	1:22	5:29	3/0
5.00	27:33	1:24	5:37	2/2
5.25	28:56	1:23	5:32	0/3
5.50	30:19	1:23	5:32	4/4
5.75	31:39	1:19	5:17	0/12
6.00	33:01	1:23	5:31	2/10
6.23	34:24	1:23	5:55	9/0

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
12	2.8%	5:33
12	1.3%	5:42
12	1.3%	5:38

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:17	5:11	56.23%	More
800m	2:37	5:17	64.20%	More
1km	3:19	5:20	66.48%	More
Mile	5:25	5:25	70.27%	More
5k	17:04	5:29	75.56%	More
5 miles	27:30	5:30	76.73%	More
10k	34:15	5:31	77.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:56	4:56	77.05
5km	16:26	5:17	78.44
5M	27:12	5:26	77.59
10km	34:15	5:31	77.20
10M	56:43	5:40	77.18
Half	1:15:31	5:46	76.19
20M	1:58:16	5:55	77.10
Mara	2:37:28	6:01	77.21

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