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Sun 16th May 2010 at 11:00am by Mr. K.

Run > Race

Hook 10

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Time
1:17:31
Miles
9.95
Min/mi
7:47
Pacing
88.4%
WAVA
58.05
Cals
1302
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

Hook 10. Aiming for 1:14:xx but used race to see what shape I`m in...and it`s not 1:14.xx :-)

Off too fast aand paid the price. Hung on - terrible mix of mile splits. Did get a 5M PB but that was from when I did 5M rock climbing.

Split Summary

====

1) - 1m - 7:04(7:04/m) - 127cal

2) - 1m - 7:20(7:20/m) - 130cal

3) - 1m - 7:44(7:44/m) - 133cal

4) - 1m - 8:01(8:01/m) - 132cal

5) - 1m - 8:31(8:31/m) - 130cal

6) - 1m - 7:31(7:31/m) - 131cal

7) - 1m - 8:06(8:06/m) - 132cal

8) - 1m - 7:45(7:45/m) - 132cal

9) - 1m - 8:03(8:03/m) - 133cal

10) - 0.95m - 7:27(7:51/m) - 122cal

Pace Zone Summary

====

Pace Zone: 5:40-5:59/mile: 1.2%

Pace Zone: 6:00-6:19/mile: 2.6%

Pace Zone: 6:20-6:39/mile: 3.8%

Pace Zone: 6:40-6:59/mile: 7.1%

Pace Zone: 7:00-7:19/mile: 11.1%

Pace Zone: 7:20-7:39/mile: 14.5%

Pace Zone: 7:40-7:59/mile: 14.3%

Pace Zone: 8:00-8:19/mile: 12.7%

Pace Zone: 8:20-8:39/mile: 10%

Pace Zone: 8:40-8:59/mile: 4.9%

Pace Zone: 9:00-9:19/mile: 4%

Pace Zone: 9:20-9:39/mile: 1.9%

Pace Zone: 9:40-9:59/mile: 1.6%

Pace Zone: 11:20-11:39/mile: 1.2%

7:04 7:20 7:44 8:01 8:31 7:31 8:06 7:45 8:03 7:27

Pin Map

Hook 10

0mi in 0

Pace

47%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	3:36	3:36	7:13	5/3
1.00	6:59	3:23	6:46	4/15
1.50	10:38	3:39	7:18	9/5
2.00	14:19	3:41	7:21	2/10
2.50	18:11	3:52	7:44	15/5
3.00	22:03	3:52	7:45	5/13
3.50	25:55	3:52	7:44	8/3
4.00	30:05	4:10	8:19	16/0
4.50	34:17	4:12	8:25	6/14
5.00	38:36	4:19	8:39	3/5
5.50	42:12	3:36	7:11	11/0
6.00	46:07	3:55	7:49	1/5
6.50	50:05	3:58	7:56	2/5
7.00	54:12	4:08	8:15	13/2
7.50	58:03	3:51	7:42	2/6
8.00	1:01:57	3:54	7:48	6/10
8.50	1:05:54	3:57	7:54	0/16
9.00	1:10:01	4:07	8:14	12/5
9.50	1:14:11	4:10	8:20	4/1
9.95	1:17:28	3:17	7:17	3/7

Elevation

Asc 42m, Range 37m, Flat prediction 1:16:13

Elevation Graph

Biggest Climbs (m)	Min/mi
23 2.1%	8:17
16 2.9%	8:03
14 1.2%	7:38
13 2.1%	8:16
13 1.0%	8:21
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:31	47.80%	More
800m	3:21	6:45	53.27%	More
1km	4:14	6:48	55.69%	More
Mile	6:55	6:55	58.58%	More
5k	22:49	7:21	59.72%	More
5 miles	38:37	7:43	57.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	59.73
5km	22:34	7:16	60.39
5M	37:23	7:29	59.24
10km	47:04	7:34	58.67
10M	1:17:56	7:48	58.05
Half	1:43:45	7:55	57.47
20M	2:42:29	8:07	57.27
Mara	3:36:19	8:15	57.42

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