Fri 20th May 2011 at 7:00pm by robrea

Run > Race

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Time
28:40
Miles
5.01
Min/mi
5:43
Pacing
88%
WAVA
73.65
Cals
578
Asc(m)
240
Hillscore
8
Surface
Road

Notes & Comments

Ipswich Friday 5, nice evening for it warm with little wind. Had quite a pleasing race to finish 6th, collected the team prize with Brian and Sam and so all in all a great evening of running!

Split Summary

====

1) - 1m - 5:12(5:12/m) - 111cal

2) - 1m - 6:03(6:03/m) - 117cal

3) - 1m - 5:36(5:36/m) - 116cal

4) - 1m - 5:22(5:22/m) - 117cal

5) - 1m - 6:24(6:24/m) - 116cal ouch 26 seconds slower than last years final mile!
6) - 0.01m - 4(4:48/m) - 1cal

Pace Zone Summary

====

Pace Zone: 4:20-4:39/mile: 1.5%

Pace Zone: 4:40-4:59/mile: 8.5%

Pace Zone: 5:00-5:19/mile: 17.7%

Pace Zone: 5:20-5:39/mile: 22.2%

Pace Zone: 5:40-5:59/mile: 15.2%

Pace Zone: 6:00-6:19/mile: 17.7%

Pace Zone: 6:20-6:39/mile: 6.2%

Pace Zone: 6:40-6:59/mile: 3.8%

Pace Zone: 7:00-7:19/mile: 1.9%

5:12 6:03 5:36 5:22 6:24 4

Pace

24%

26%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:14	1:14	4:57	0/6
0.50	2:33	1:18	5:13	1/1
0.75	3:52	1:19	5:17	0/11
1.00	5:11	1:19	5:17	1/19
1.25	6:33	1:21	5:25	1/2
1.50	8:05	1:33	6:10	14/1
1.75	9:41	1:36	6:24	10/0
2.00	11:14	1:33	6:10	6/0
2.25	12:41	1:27	5:49	2/1
2.50	14:07	1:26	5:44	3/1
2.75	15:28	1:21	5:23	0/6
3.00	16:50	1:22	5:29	1/4
3.25	18:10	1:20	5:19	0/8
3.50	19:30	1:20	5:22	0/11
3.75	20:49	1:19	5:16	0/9
4.00	22:12	1:23	5:33	3/2
4.25	23:57	1:45	7:00	19/0
4.50	25:40	1:43	6:51	13/0
4.75	27:10	1:29	5:58	2/0
5.00	28:37	1:27	5:48	7/1
5.01	28:42	5	6:40	0/0

Elevation

Asc 240m, Range 46m, Flat prediction 26:40

Elevation Graph

Biggest Climbs (m)	Min/mi
46 2.7%	6:22
37 1.8%	6:03
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:12	4:51	59.69%	More
800m	2:31	5:03	67.11%	More
1km	3:10	5:05	69.73%	More
Mile	5:10	5:10	73.31%	More
5k	17:24	5:36	73.96%	More
5 miles	28:36	5:43	73.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:12	5:12	72.93
5km	17:16	5:33	74.50
5M	28:36	5:43	73.70
10km	36:01	5:48	73.33
10M	59:38	5:58	73.37
Half	1:19:24	6:04	72.45
20M	2:04:21	6:13	73.31
Mara	2:45:33	6:19	73.43

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