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Mon 21st Jul 2014 at 7:00pm by kaysdee
Run > Race
-
Time
12:04
-
Miles
1.89
-
Min/mi
6:23
-
Pacing
96.5%
-
WAVA
70.22
-
Stride(cm)
136
-
Cals
190
-
Cadence
185
-
Asc(m)
42
-
Surface
Track
Notes & Comments
NEMAA T&F 5.
3000m.
Now, why couldn't I do this last week?
Felt ok, probably could have run faster and stronger second half when usually slow down dramatically...
12.02
Not saying I could have maintained for another mile but a damned sight faster than a 21.30 5K.
22s pb and 39s faster than last year.
Heaton women retained the cup.
I won gold over the 5 meetings in my age cat for both sprint and middle distances as last year
Split Summary
===
1) 1m - 6:25(6:25/m) 101cal
2) 0.89m - 5:38(6:20/m) 89cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
24 |
24 |
6:24 |
197 194-204 |
0.13 |
47 |
23 |
6:04 |
189 188-192 |
0.19 |
1:11 |
24 |
6:28 |
190 188-192 |
0.25 |
1:35 |
24 |
6:24 |
189 188-190 |
0.31 |
1:59 |
24 |
6:31 |
190 190-190 |
0.38 |
2:24 |
24 |
6:28 |
188 186-190 |
0.44 |
2:49 |
25 |
6:38 |
189 184-192 |
0.50 |
3:13 |
25 |
6:34 |
187 184-190 |
0.56 |
3:37 |
24 |
6:22 |
187 184-190 |
0.63 |
4:01 |
24 |
6:20 |
186 184-186 |
0.69 |
4:26 |
25 |
6:39 |
185 184-186 |
0.75 |
4:51 |
25 |
6:41 |
186 184-186 |
0.81 |
5:15 |
24 |
6:31 |
186 184-188 |
0.88 |
5:39 |
24 |
6:25 |
185 184-186 |
0.94 |
6:04 |
25 |
6:36 |
186 184-188 |
1.00 |
6:25 |
20 |
5:26 |
181 176-184 |
1.06 |
6:49 |
24 |
6:25 |
183 180-184 |
1.13 |
7:13 |
24 |
6:25 |
179 176-184 |
1.19 |
7:37 |
25 |
6:34 |
183 178-188 |
1.25 |
8:02 |
25 |
6:33 |
182 180-184 |
1.31 |
8:26 |
25 |
6:33 |
183 180-184 |
1.38 |
8:50 |
24 |
6:21 |
178 176-178 |
1.44 |
9:15 |
24 |
6:31 |
184 180-188 |
1.50 |
9:40 |
25 |
6:40 |
179 176-180 |
1.56 |
10:05 |
25 |
6:44 |
180 178-182 |
1.63 |
10:28 |
23 |
6:15 |
178 176-182 |
1.69 |
10:53 |
25 |
6:34 |
182 180-184 |
1.75 |
11:17 |
24 |
6:25 |
179 176-182 |
1.81 |
11:40 |
23 |
6:04 |
184 184-186 |
1.86 |
11:56 |
16 |
5:28 |
185 184-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
184 |
1.9 |
11:56 |
6:24 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:09 |
6:09 |
69.41 |
5km |
20:26 |
6:35 |
70.20 |
5M |
33:50 |
6:46 |
69.47 |
10km |
42:36 |
6:51 |
69.07 |
10M |
1:10:33 |
7:03 |
68.48 |
Half |
1:33:56 |
7:10 |
67.92 |
20M |
2:27:06 |
7:21 |
67.93 |
Mara |
3:15:51 |
7:29 |
67.57 |
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