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Fri 20th May 2011 at 7:00pm by robrea
Run > Race
-
Time
28:40
-
Miles
5.01
-
Min/mi
5:43
-
Pacing
88.1%
-
WAVA
73.67
-
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
|
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 |
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 |
70.35% |
More |
| Mile |
5:10 |
5:10 |
74.78% |
More |
| 5k |
17:24 |
5:36 |
73.77% |
More |
| 5 miles |
28:36 |
5:43 |
73.73% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:12 |
5:12 |
74.39 |
| 5km |
17:16 |
5:33 |
74.32 |
| 5M |
28:36 |
5:43 |
73.71 |
| 10km |
36:01 |
5:48 |
73.33 |
| 10M |
59:38 |
5:58 |
72.53 |
| Half |
1:19:24 |
6:04 |
71.80 |
| 20M |
2:04:21 |
6:13 |
72.17 |
| Mara |
2:45:33 |
6:19 |
72.78 |
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