Sun 24th Sep 2017 at 11:00am by HappyG(rrr)

Run > Race

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Time
39:28
Miles
6.15
Min/mi
6:25
Pacing
90%
WAVA
73.28
Stride(cm)
141
Cals
729
Cadence
178
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

That went quite well. 38:58 at East Neuk 10K. Forgot to stop watch at end, so shows a bit more. Started a bit slow but managed to pick it up a bit. Nice wee low key, local club organised race. Amazing cake and sarnie spread at end! Great that Mum came along and she enjoyed it too. Back tracks through farms and into an estate Balcaskie. On way out I pushed a bit where I could but just felt legs a bit heavy. Ialways a feel better when I talk to people! Shouted thanks at marshals. Got into a bit of banter with a Fife guy who went past me then latched onto him! Got past him 2K to go. Got past 2nd lady, still pushing on OK. Nice shout from Mum in last couple hundred metres! Great food and facilities at end. So 6:20s ave, about my half mara pace from 4 years ago! But 77% WAVA is ok. A sub 19 min 5K and a decent other race and I'll get 77% and be a mallard!

Oh and the Flite 220s were fine. Put a bit of zinc oxide over the hotspot on top of right big toe.

Bottle of lucozade to start. No food. Had lunch after wards at Mum's. Thanks Mum! :-)

G

Split Summary
===
1) 1m - 6:28(6:28/m) 116cal 9.27/10.02mph
2) 1m - 6:22(6:22/m) 120cal 9.43/9.71mph
3) 1m - 6:30(6:30/m) 120cal 9.22/9.54mph
4) 1m - 6:17(6:17/m) 119cal 9.55/9.93mph
5) 1m - 6:19(6:19/m) 120cal 9.5/10.08mph
6) 1m - 6:12(6:12/m) 118cal 9.68/10.06mph
7) 0.15m - 1:20(8:42/m) 16cal 6.89/10.16mph

6:28 6:22 6:30 6:17 6:19 6:12 1:20

Pin Map

0mi in 0

Pace

85%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:33	1:33	6:13	187 180-194	1/2
0.50	3:09	1:36	6:22	177 124-192	2/4
0.75	4:51	1:42	6:50	189 178-192	10/0
1.00	6:28	1:36	6:25	183 174-194	3/1
1.25	8:02	1:34	6:17	181 124-190	1/3
1.50	9:36	1:35	6:18	186 182-190	1/3
1.75	11:11	1:35	6:20	186 182-190	2/2
2.00	12:49	1:38	6:33	182 178-188	1/2
2.25	14:25	1:35	6:20	183 178-190	4/0
2.50	16:04	1:40	6:39	169 120-186	4/0
2.75	17:43	1:38	6:34	185 178-194	7/1
3.00	19:20	1:37	6:29	174 124-186	0/4
3.25	20:58	1:38	6:30	172 124-190	4/2
3.50	22:32	1:35	6:20	184 180-188	2/6
3.75	24:05	1:33	6:12	183 178-190	1/5
4.00	25:37	1:32	6:07	173 124-186	0/4
4.25	27:13	1:36	6:23	168 124-188	2/1
4.50	28:46	1:33	6:14	173 124-186	0/3
4.75	30:22	1:36	6:23	180 124-186	4/0
5.00	31:56	1:34	6:17	174 124-188	2/1
5.25	33:28	1:32	6:06	170 124-190	2/4
5.50	34:59	1:32	6:07	181 178-186	0/8
5.75	36:34	1:35	6:19	156 124-190	2/4
6.00	38:08	1:34	6:15	178 124-194	1/2
6.15	39:28	1:20	8:45	180 124-196	2/0

Elevation

Asc 42m, Range 25m, Flat prediction 39:12

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.3%	6:31
13 2.0%	6:45
See your biggest climbs

Cadence

178 (196 max) Stride Length: 141cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.5	183	5.6	35:19	6:21
Walk	10.5	123	0.6	4:09	7:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:55	55.37%	More
800m	3:01	6:05	63.04%	More
1km	3:47	6:06	65.54%	More
Mile	6:09	6:09	68.75%	More
5k	19:25	6:15	74.06%	More
5 miles	31:36	6:19	74.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:02	5:02	83.97
5km	18:12	5:51	79.01
5M	31:13	6:15	74.97
10km	39:56	6:26	73.16
10M	1:08:27	6:51	70.53
Half	1:32:57	7:06	68.18
20M	2:30:07	7:30	66.90
Mara	3:23:51	7:47	65.69

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