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Wed 20th Oct 2010 at 12:00pm by sheppardmk
Run > Race
Amazing
-
Time
1:10:22
-
Miles
10.00
-
Min/mi
7:02
-
Pacing
94.5%
-
WAVA
68.69
-
Cals
1220
-
Asc(m)
42
-
Hillscore
7
-
Surface
Road
Notes & Comments
RAF Henlow 10 Mile Road Race
Split Summary
====
1) - 1km - 4:33(4:33/km) - 74cal
2) - 1km - 4:34(4:34/km) - 76cal
3) - 1km - 4:27(4:27/km) - 75cal
4) - 1km - 4:32(4:32/km) - 76cal
5) - 1km - 4:33(4:33/km) - 76cal
6) - 1km - 4:23(4:23/km) - 76cal
7) - 1km - 4:32(4:32/km) - 76cal
8) - 1km - 4:24(4:24/km) - 75cal
9) - 1km - 4:17(4:17/km) - 75cal
10) - 1km - 4:15(4:15/km) - 75cal
11) - 1km - 4:08(4:08/km) - 77cal
12) - 1km - 4:11(4:11/km) - 75cal
13) - 1km - 4:23(4:23/km) - 77cal
14) - 1km - 4:15(4:15/km) - 75cal
15) - 1km - 4:15(4:15/km) - 76cal
16) - 1km - 4:01(4:01/km) - 74cal
17) - 0.17km - 41(4:00/km) - 12cal
Pace Zone Summary
====
Pace Zone: 3:40-3:59/km: 6.3%
Pace Zone: 4:00-4:19/km: 38.5%
Pace Zone: 4:20-4:39/km: 40.2%
Pace Zone: 4:40-4:59/km: 11.2%
Pace Zone: 5:00-5:19/km: 2.2%
4:33 4:34 4:27 4:32 4:33 4:23 4:32 4:24 4:17 4:15 4:08 4:11 4:23 4:15 4:15 4:01 41
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.50 |
3:39 |
3:39 |
7:17 |
6/1 |
| 1.00 |
7:24 |
3:45 |
7:31 |
13/4 |
| 1.50 |
10:55 |
3:31 |
7:03 |
9/3 |
| 2.00 |
14:33 |
3:38 |
7:15 |
2/9 |
| 2.50 |
18:12 |
3:39 |
7:18 |
9/8 |
| 3.00 |
21:51 |
3:39 |
7:19 |
12/0 |
| 3.50 |
25:22 |
3:31 |
7:02 |
0/10 |
| 4.00 |
29:00 |
3:38 |
7:16 |
9/2 |
| 4.50 |
32:37 |
3:37 |
7:14 |
11/2 |
| 5.00 |
36:10 |
3:34 |
7:07 |
4/2 |
| 5.50 |
39:37 |
3:26 |
6:52 |
2/11 |
| 6.00 |
43:06 |
3:29 |
6:59 |
5/7 |
| 6.50 |
46:25 |
3:19 |
6:39 |
0/13 |
| 7.00 |
49:44 |
3:19 |
6:38 |
1/7 |
| 7.50 |
53:07 |
3:23 |
6:46 |
2/2 |
| 8.00 |
56:35 |
3:28 |
6:57 |
9/1 |
| 8.50 |
1:00:07 |
3:32 |
7:03 |
9/7 |
| 9.00 |
1:03:28 |
3:21 |
6:42 |
1/6 |
| 9.50 |
1:06:56 |
3:28 |
6:56 |
6/2 |
| 10.00 |
1:10:03 |
3:07 |
6:14 |
0/5 |
| 10.05 |
1:10:24 |
21 |
7:09 |
0/1 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:31 |
6:06 |
54.10% |
More |
| 800m |
3:05 |
6:12 |
62.34% |
More |
| 1km |
3:57 |
6:21 |
64.06% |
More |
| Mile |
6:34 |
6:34 |
66.15% |
More |
| 5k |
21:00 |
6:46 |
68.99% |
More |
| 5 miles |
33:51 |
6:46 |
69.73% |
More |
| 10k |
42:33 |
6:51 |
69.24% |
More |
| 10 miles |
1:09:58 |
7:00 |
69.09% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:58 |
5:58 |
72.78 |
| 5km |
20:06 |
6:28 |
72.09 |
| 5M |
33:28 |
6:42 |
70.53 |
| 10km |
42:15 |
6:48 |
69.73 |
| 10M |
1:10:22 |
7:02 |
68.71 |
| Half |
1:33:59 |
7:10 |
67.86 |
| 20M |
2:27:56 |
7:24 |
67.39 |
| Mara |
3:17:36 |
7:33 |
67.42 |
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