Sun 28th Dec 2008 at 11:00am by beef

Run > Race

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Time
38:21
Miles
6.21
Min/mi
6:11
WAVA
74.33
Asc(m)
42
Surface
Road

Notes & Comments

Ribble Valley 10K. Good run equalled PB for a year ago. Restrained my start, 5:55 1st mile, still a touch fast for the mostly downhill 1st mile. ran hard to 5k (19:08), dropped a few places on way back but pretty good, not quite a negative split but very pleased. HR a bit higher than Ulverston but same as Steve Unwin 10k.

Heart

164/50max

Show Beats/Mile

BPM
WHR
MHR
Bands

Predictions

Dist	Time	Per Mile	WAVA
1M	5:32	5:32	74.66
5km	18:24	5:55	76.36
5M	30:29	6:06	74.93
10km	38:22	6:10	74.30
10M	1:03:33	6:21	74.08
Half	1:24:36	6:27	73.04
20M	2:12:29	6:37	73.90
Mara	2:56:24	6:44	74.01

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