Wed 7th Oct 2015 at 11:00am by sheppardmk
Run > Race
- Good
-
Time
1:10:33
-
Miles
10.00
-
Min/mi
7:03
-
Pacing
94.3%
-
WAVA
72.07
-
Cals
1282
-
Asc(m)
96
-
Hillscore
8
-
Surface
Road
Notes & Comments
RAF Henlow 10 Mile Road Race
Split Summary
===
1) 1km - 4:23(4:23/km) 79cal 13.69/16.09kmph
2) 1km - 4:26(4:26/km) 79cal 13.53/15.41kmph
3) 1km - 4:21(4:21/km) 79cal 13.77/15.18kmph
4) 1km - 4:20(4:20/km) 79cal 13.85/15.37kmph
5) 1km - 4:32(4:32/km) 79cal 13.22/16kmph
6) 1km - 4:22(4:22/km) 80cal 13.73/16.19kmph
7) 1km - 4:29(4:29/km) 80cal 13.4/14.58kmph
8) 1km - 4:23(4:23/km) 79cal 13.67/15.24kmph
9) 1km - 4:16(4:16/km) 79cal 14.09/15.53kmph
10) 1km - 4:17(4:17/km) 79cal 14.03/15.74kmph
11) 1km - 4:14(4:14/km) 79cal 14.18/14.96kmph
12) 1km - 4:21(4:21/km) 79cal 13.79/14.71kmph
13) 1km - 4:38(4:38/km) 80cal 12.95/13.93kmph
14) 1km - 4:21(4:21/km) 79cal 13.79/15.05kmph
15) 1km - 4:21(4:21/km) 80cal 13.79/15.21kmph
16) 1km - 4:06(4:06/km) 78cal 14.66/16.08kmph
17) 0.2km - 45(3:41/km) 15cal 16.26/16.67kmph
4:23 4:26 4:21 4:20 4:32 4:22 4:29 4:23 4:16 4:17 4:14 4:21 4:38 4:21 4:21 4:06 45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
3:29 |
3:29 |
6:58 |
4/1 |
1.00 |
7:06 |
3:37 |
7:15 |
13/4 |
1.50 |
10:37 |
3:31 |
7:02 |
8/2 |
2.00 |
14:05 |
3:28 |
6:56 |
2/10 |
2.50 |
17:36 |
3:31 |
7:01 |
9/8 |
3.00 |
21:18 |
3:42 |
7:25 |
13/0 |
3.50 |
24:44 |
3:26 |
6:51 |
0/10 |
4.00 |
28:20 |
3:36 |
7:13 |
9/1 |
4.50 |
31:56 |
3:36 |
7:11 |
11/2 |
5.00 |
35:28 |
3:32 |
7:05 |
6/3 |
5.50 |
38:55 |
3:27 |
6:54 |
3/10 |
6.00 |
42:25 |
3:30 |
7:01 |
5/6 |
6.50 |
45:47 |
3:22 |
6:43 |
0/15 |
7.00 |
49:10 |
3:23 |
6:47 |
0/7 |
7.50 |
52:42 |
3:32 |
7:04 |
2/2 |
8.00 |
56:24 |
3:41 |
7:22 |
9/1 |
8.50 |
1:00:01 |
3:37 |
7:15 |
9/7 |
9.00 |
1:03:25 |
3:24 |
6:48 |
0/6 |
9.50 |
1:07:01 |
3:36 |
7:12 |
6/1 |
10.00 |
1:10:10 |
3:10 |
6:19 |
0/6 |
10.07 |
1:10:34 |
24 |
5:54 |
0/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:07 |
55.75% |
More |
800m |
3:08 |
6:17 |
64.09% |
More |
1km |
3:56 |
6:19 |
66.49% |
More |
Mile |
6:42 |
6:42 |
66.22% |
More |
5k |
21:30 |
6:55 |
70.18% |
More |
5 miles |
34:38 |
6:56 |
71.05% |
More |
10k |
43:15 |
6:58 |
71.10% |
More |
10 miles |
1:10:07 |
7:01 |
72.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:59 |
5:59 |
74.07 |
5km |
20:09 |
6:29 |
74.88 |
5M |
33:33 |
6:43 |
73.34 |
10km |
42:22 |
6:49 |
72.58 |
10M |
1:10:33 |
7:03 |
72.09 |
Half |
1:34:14 |
7:12 |
70.90 |
20M |
2:28:19 |
7:25 |
71.38 |
Mara |
3:18:07 |
7:34 |
71.25 |
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