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Sun 9th Mar 2014 at 10:00am by Old Man
Run > Race
-
Time
3:29:10
-
Miles
20.13
-
Min/mi
10:23
-
Pacing
89.6%
-
WAVA
49.78
-
Cals
2879
-
Asc(m)
42
-
Hillscore
16
-
Surface
Road
Notes & Comments
7 comments
Ashby 20. Chip time 3.29.10, gun time 3.31.48. Overall 900/1073, chip 888/1073
Ideal conditions, first spring day of the year I think. Probably started a bit fast, it was a rolling start (!!) but eased back.
Splits look better than I was expecting, I was getting fairly tired in the final 5 miles. Overall I'm pleased with the time and pace, but could I have run another 10k in 90 minutes? ...... I'd like to think so, but I'm not sure
Only a big 24 left now before the big day to find out!!
Split Summary
===
1) 1m - 9:35(9:35/m) 141cal
2) 1m - 9:59(9:59/m) 144cal
3) 1m - 10:26(10:26/m) 145cal
4) 1m - 9:48(9:48/m) 144cal
5) 1m - 10:30(10:30/m) 146cal
6) 1m - 10:38(10:38/m) 145cal - shot block
7) 1m - 10:18(10:18/m) 143cal
8) 1m - 10:20(10:20/m) 144cal
9) 1m - 10:06(10:06/m) 143cal
10) 1m - 9:48(9:48/m) 144cal
11) 1m - 10:41(10:41/m) 145cal
12) 1m - 10:11(10:11/m) 142cal
13) 1m - 10:12(10:12/m) 145cal
14) 1m - 11:17(11:17/m) 138cal - Gel
15) 1m - 10:59(10:59/m) 143cal - Water
16) 1m - 10:40(10:40/m) 141cal
17) 1m - 10:51(10:51/m) 142cal - Water
18) 1m - 10:15(10:15/m) 143cal
19) 1m - 11:02(11:02/m) 140cal - Water
20) 1m - 10:20(10:20/m) 144cal
21) 0.13m - 1:16(9:48/m) 17cal
9:35 9:59 10:26 9:48 10:30 10:38 10:18 10:20 10:06 9:48 10:41 10:11 10:12 11:17 10:59 10:40 10:51 10:15 11:02 10:20 1:16
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
9:29 |
9:29 |
9:29 |
4/22 |
| 2.00 |
19:24 |
9:54 |
9:54 |
14/9 |
| 3.00 |
29:45 |
10:21 |
10:21 |
18/19 |
| 4.00 |
39:34 |
9:49 |
9:49 |
1/18 |
| 5.00 |
50:06 |
10:31 |
10:31 |
22/2 |
| 6.00 |
1:00:41 |
10:35 |
10:35 |
19/1 |
| 7.00 |
1:11:01 |
10:20 |
10:20 |
10/6 |
| 8.00 |
1:21:16 |
10:15 |
10:15 |
8/8 |
| 9.00 |
1:31:20 |
10:03 |
10:03 |
1/29 |
| 10.00 |
1:41:10 |
9:50 |
9:50 |
10/7 |
| 11.00 |
1:51:47 |
10:37 |
10:37 |
26/7 |
| 12.00 |
2:01:57 |
10:10 |
10:10 |
4/24 |
| 13.00 |
2:12:10 |
10:13 |
10:13 |
6/15 |
| 14.00 |
2:23:29 |
11:19 |
11:19 |
27/2 |
| 15.00 |
2:34:26 |
10:57 |
10:57 |
11/4 |
| 16.00 |
2:45:02 |
10:36 |
10:36 |
8/3 |
| 17.00 |
2:55:54 |
10:52 |
10:52 |
8/10 |
| 18.00 |
3:06:05 |
10:11 |
10:11 |
7/17 |
| 19.00 |
3:17:08 |
11:03 |
11:03 |
12/8 |
| 20.00 |
3:27:23 |
10:15 |
10:15 |
17/13 |
| 20.10 |
3:28:27 |
1:04 |
10:13 |
3/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
32 1.6% |
10:39
|
|
32 1.9% |
11:20
|
|
24 2.8% |
10:18
|
|
23 3.6% |
11:15
|
|
16 2.6% |
11:00
|
|
13 1.4% |
11:27
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:10 |
8:43 |
38.89% |
More |
| 800m |
4:36 |
9:16 |
43.17% |
More |
| 1km |
5:48 |
9:20 |
45.13% |
More |
| Mile |
9:26 |
9:26 |
47.77% |
More |
| 5k |
30:41 |
9:52 |
48.78% |
More |
| 5 miles |
50:06 |
10:01 |
48.72% |
More |
| 10k |
1:02:50 |
10:07 |
48.51% |
More |
| 10 miles |
1:41:10 |
10:07 |
49.49% |
More |
| Half |
2:13:12 |
10:10 |
50.01% |
More |
| 20 miles |
3:27:23 |
10:22 |
49.85% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:28 |
7:28 |
60.33 |
| 5km |
26:17 |
8:28 |
56.93 |
| 5M |
44:34 |
8:55 |
54.77 |
| 10km |
56:44 |
9:08 |
53.73 |
| 10M |
1:36:13 |
9:37 |
52.03 |
| Half |
2:09:50 |
9:55 |
50.89 |
| 20M |
3:27:40 |
10:23 |
49.78 |
| Mara |
4:40:15 |
10:42 |
49.32 |
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A bit fast?? Positively shot off!!!
Great running OM, well done!!
Lol, we're you trying to catch everyone else! Glad you reined it in and yes you will do 10k in 90 mins
Of course you can do 10k in 90 mins! Btw we were all tired in last few miles. You did a great run om
Another 10k in 90 minutes with a smoother start would be an easy run in for you. 5 weeks to go!
Great run. One the day 10k in 90mm will be fine
WELL DONE OLD MAN believe me having done ashby 20 before London feels so much easier despite the longer distance