Mon 7th May 2012 at 10:00am by amys dad
Run > Race
-
Time
39:59
-
Miles
6.15
-
Min/mi
6:30
-
Pacing
91.9%
-
WAVA
72.33
-
Cals
716
-
Asc(m)
120
-
Hillscore
9
-
Surface
Mixed
Notes & Comments
3 comments
Split Summary
====
1) - 1m - 6:12(6:12/m) - 114cal
2) - 1m - 6:16(6:16/m) - 116cal
3) - 1m - 6:41(6:41/m) - 117cal
4) - 1m - 6:29(6:29/m) - 117cal
5) - 1m - 6:52(6:52/m) - 118cal
6) - 1m - 6:40(6:40/m) - 117cal
7) - 0.15m - 49(5:33/m) - 17cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 3.6%
Pace Zone: 5:40-5:59/mile: 14.1%
Pace Zone: 6:00-6:19/mile: 25%
Pace Zone: 6:20-6:39/mile: 18.9%
Pace Zone: 6:40-6:59/mile: 11.4%
Pace Zone: 7:00-7:19/mile: 11.3%
Pace Zone: 7:20-7:39/mile: 6.4%
Pace Zone: 7:40-7:59/mile: 3.4%
Pace Zone: 8:00-8:19/mile: 2.1%
ashdon 10k. happy with that 2 weeks after london. is a real tough course, so time was never gonna be that great. managed 4th place , which suprised me !
good club turnout .
6:12 6:16 6:41 6:29 6:52 6:40 49
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:33 |
1:33 |
6:11 |
1/3 |
0.50 |
3:02 |
1:30 |
5:58 |
0/5 |
0.75 |
4:35 |
1:33 |
6:11 |
2/3 |
1.00 |
6:11 |
1:36 |
6:22 |
6/4 |
1.25 |
7:42 |
1:31 |
6:06 |
4/7 |
1.50 |
9:14 |
1:32 |
6:08 |
1/4 |
1.75 |
10:48 |
1:34 |
6:16 |
3/1 |
2.00 |
12:27 |
1:39 |
6:35 |
6/2 |
2.25 |
14:11 |
1:44 |
6:55 |
12/0 |
2.50 |
15:43 |
1:32 |
6:07 |
0/7 |
2.75 |
17:18 |
1:35 |
6:21 |
1/8 |
3.00 |
19:08 |
1:50 |
7:20 |
18/0 |
3.25 |
20:47 |
1:39 |
6:35 |
3/3 |
3.50 |
22:29 |
1:42 |
6:50 |
8/2 |
3.75 |
24:04 |
1:35 |
6:20 |
0/5 |
4.00 |
25:37 |
1:33 |
6:13 |
0/3 |
4.25 |
27:11 |
1:34 |
6:16 |
0/7 |
4.50 |
28:57 |
1:46 |
7:05 |
4/1 |
4.75 |
30:48 |
1:50 |
7:22 |
8/0 |
5.00 |
32:29 |
1:41 |
6:44 |
5/2 |
5.25 |
34:05 |
1:36 |
6:26 |
2/4 |
5.50 |
35:41 |
1:35 |
6:22 |
0/12 |
5.75 |
37:29 |
1:48 |
7:13 |
12/2 |
6.00 |
39:09 |
1:39 |
6:38 |
7/4 |
6.15 |
39:59 |
50 |
5:39 |
0/9 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:27 |
5:51 |
56.05% |
More |
800m |
2:59 |
6:01 |
63.74% |
More |
1km |
3:45 |
6:02 |
66.23% |
More |
Mile |
6:08 |
6:08 |
68.91% |
More |
5k |
19:47 |
6:22 |
72.70% |
More |
5 miles |
32:28 |
6:30 |
72.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:30 |
5:30 |
76.85 |
5km |
18:58 |
6:06 |
75.82 |
5M |
31:53 |
6:23 |
73.40 |
10km |
40:26 |
6:30 |
72.26 |
10M |
1:08:01 |
6:48 |
70.98 |
Half |
1:31:21 |
6:58 |
69.37 |
20M |
2:25:02 |
7:15 |
69.24 |
Mara |
3:14:49 |
7:26 |
68.73 |
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Another great performance....Well deserved. x
Well done you, and xc too, nice to see you man up. 4th....so what happend to the other three then! fab running Mr
Well done mate!