Sun 14th Dec 2014 at 9:00am by Lalli
Run > Race
- breezy
- baltic
-
Time
55:57
-
Miles
6.15
-
Min/mi
9:06
-
Pacing
94%
-
WAVA
59.58
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
Horton Park 10k - Race 3 of Dave Dentons 3 x Surrey Series races.
Coming back from injury.
Split Summary
===
1) 1m - 9:03(9:03/m)
2) 1m - 8:31(8:31/m)
3) 1m - 9:07(9:07/m)
4) 1m - 9:15(9:15/m)
5) 1m - 9:06(9:06/m)
6) 1m - 9:34(9:34/m)
7) 0.15m - 1:21(8:49/m)
Notes to self: lap one good - felt fine but lap two - undertraining showed and calf tightened up for last mile. Had to push to the line to stop a 26.2 male runner from taking me on the line! Top of left foot sore after being stood on on Tuesday - bruised badly on the bone.
9:03 8:31 9:07 9:15 9:06 9:34 1:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:20 |
2:20 |
9:20 |
5/0 |
0.50 |
4:39 |
2:19 |
9:16 |
5/0 |
0.75 |
6:55 |
2:16 |
9:04 |
5/4 |
1.00 |
8:59 |
2:04 |
8:17 |
0/11 |
1.25 |
11:14 |
2:15 |
8:58 |
2/3 |
1.50 |
13:15 |
2:01 |
8:04 |
0/6 |
1.75 |
15:22 |
2:07 |
8:28 |
0/5 |
2.00 |
17:31 |
2:09 |
8:37 |
0/1 |
2.25 |
19:45 |
2:14 |
8:55 |
5/0 |
2.50 |
22:04 |
2:19 |
9:15 |
3/1 |
2.75 |
24:19 |
2:15 |
9:02 |
2/2 |
3.00 |
26:39 |
2:19 |
9:18 |
5/1 |
3.25 |
29:00 |
2:21 |
9:24 |
5/0 |
3.50 |
31:25 |
2:25 |
9:42 |
7/0 |
3.75 |
33:42 |
2:16 |
9:06 |
3/2 |
4.00 |
35:52 |
2:10 |
8:42 |
2/11 |
4.25 |
38:15 |
2:23 |
9:33 |
4/2 |
4.50 |
40:30 |
2:15 |
9:00 |
0/7 |
4.75 |
42:44 |
2:14 |
8:54 |
0/5 |
5.00 |
45:01 |
2:17 |
9:09 |
0/4 |
5.25 |
47:21 |
2:20 |
9:19 |
1/0 |
5.50 |
49:47 |
2:27 |
9:47 |
6/0 |
5.75 |
52:11 |
2:23 |
9:33 |
2/2 |
6.00 |
54:36 |
2:25 |
9:42 |
5/1 |
6.15 |
55:57 |
1:21 |
8:49 |
1/1 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:09 |
8:09 |
57.89 |
5km |
27:08 |
8:44 |
60.76 |
5M |
44:56 |
8:59 |
59.88 |
10km |
56:34 |
9:06 |
59.55 |
10M |
1:33:40 |
9:22 |
59.24 |
Half |
2:04:43 |
9:31 |
58.11 |
20M |
3:15:18 |
9:46 |
58.39 |
Mara |
4:20:01 |
9:55 |
58.07 |
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