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Sat 22nd Jan 2011 at 9:00am by HappyG(rrr)

Run > Race

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Time
24:03
Miles
3.16
Min/mi
7:37
Pacing
95.8%
WAVA
57.74
Cals
380
Asc(m)
87
Surface
Road

Notes & Comments

2 miles easy, 3 miles @ 10K pace = 6:15s, 1 mile easy.

Missed this on Friday, due to Thurs night out and Fri am swim, and Fri work! So counting the 5K with Ken as tempo. Great day out. Think we dipped under the 23:48 target for Ken's PB. Left groin feels a bit niggly a few hours later now. Didn't do a cool down or stretch after. Did have coffee and cake and chat with HappyT and Son of E! :-)G

Split Summary

====

1) - 1m - 7:44(7:44/m) - 118cal

2) - 1m - 7:33(7:33/m) - 121cal

3) - 1m - 7:30(7:30/m) - 120cal

4) - 0.16m - 1:15(7:55/m) - 21cal

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 3.1%

Pace Zone: 6:40-6:59/mile: 5.2%

Pace Zone: 7:00-7:19/mile: 18.8%

Pace Zone: 7:20-7:39/mile: 33.4%

Pace Zone: 7:40-7:59/mile: 22.3%

Pace Zone: 8:00-8:19/mile: 7.3%

Pace Zone: 8:20-8:39/mile: 3.1%

Pace Zone: 8:40-8:59/mile: 1.7%

Pace Zone: 9:00-9:19/mile: 1.4%

7:44 7:33 7:30 1:15

Pin Map

0mi in 0

Pace

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	57	57	7:37	0/0
0.25	1:55	58	7:45	0/0
0.38	2:51	56	7:29	0/0
0.50	3:50	58	7:48	0/0
0.63	4:47	57	7:35	0/0
0.75	5:46	59	7:53	0/0
0.88	6:45	59	7:53	0/0
1.00	7:44	59	7:52	0/0
1.13	8:40	56	7:30	0/0
1.25	9:37	56	7:32	0/0
1.38	10:34	57	7:38	0/0
1.50	11:29	56	7:24	0/0
1.63	12:27	58	7:42	0/0
1.75	13:25	58	7:46	0/0
1.88	14:21	55	7:21	0/0
2.00	15:17	56	7:31	0/0
2.13	16:14	57	7:37	0/0
2.25	17:11	57	7:37	0/0
2.38	18:09	57	7:39	0/0
2.50	19:05	56	7:30	0/0
2.63	20:01	56	7:27	0/0
2.75	20:58	57	7:35	0/0
2.88	21:53	56	7:25	0/0
3.00	22:47	54	7:11	0/0
3.13	23:38	51	6:46	0/0
3.16	24:04	26	12:51	0/0

Elevation

Asc 87m, Range 0m, Flat prediction 24:03

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	61.38
5km	23:36	7:36	57.76
5M	40:27	8:05	54.73
10km	51:44	8:20	53.37
10M	1:28:42	8:52	51.38
Half	2:00:26	9:12	49.64
20M	3:14:31	9:44	48.70
Mara	4:24:07	10:05	47.83

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