Mon 25th May 2009 at 8:00am by board_stupid

Run > Race

warm

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Time
1:43:29
Miles
13.10
Min/mi
7:54
Pacing
93%
WAVA
56.33
Cals
1754
Asc(m)
513
Surface
Road

Notes & Comments

Hill at 6.5 miles killed me, no strength at all after that. Still a 5 minute PB, but not quite what I was hoping for.

ITB OK, legs really cramping afterwards. Note to self: DRINK MORE

Split Summary

====

1) - 1m - 7:28(7:28/m) - 131cal

2) - 1m - 7:40(7:40/m) - 134cal

3) - 1m - 7:35(7:35/m) - 134cal

4) - 1m - 7:40(7:40/m) - 135cal

5) - 1m - 7:34(7:34/m) - 135cal

6) - 1m - 7:33(7:33/m) - 134cal

7) - 1m - 8:16(8:16/m) - 133cal

8) - 1m - 7:32(7:32/m) - 134cal

9) - 1m - 8:09(8:09/m) - 133cal

10) - 1m - 8:31(8:31/m) - 132cal

11) - 1m - 8:23(8:23/m) - 133cal

12) - 1m - 8:08(8:08/m) - 133cal

13) - 1m - 7:57(7:57/m) - 134cal

14) - 0.15m - 1:06(7:19/m) - 19cal

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 2.8%

Pace Zone: 6:40-6:59/mile: 4.8%

Pace Zone: 7:00-7:19/mile: 9.8%

Pace Zone: 7:20-7:39/mile: 17.4%

Pace Zone: 7:40-7:59/mile: 21.2%

Pace Zone: 8:00-8:19/mile: 16.2%

Pace Zone: 8:20-8:39/mile: 13.3%

Pace Zone: 8:40-8:59/mile: 5.7%

Pace Zone: 9:00-9:19/mile: 3.7%

Pace Zone: 9:20-9:39/mile: 1.3%

7:28 7:40 7:35 7:40 7:34 7:33 8:16 7:32 8:09 8:31 8:23 8:08 7:57 1:06

Pace

99%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	3:33	3:33	7:05	0/0
1.00	7:26	3:54	7:47	0/0
1.50	11:15	3:48	7:36	0/0
2.00	15:07	3:52	7:44	0/0
2.50	18:56	3:49	7:39	0/0
3.00	22:42	3:46	7:31	0/0
3.50	26:34	3:52	7:44	0/0
4.00	30:21	3:48	7:35	0/0
4.50	34:10	3:49	7:38	0/0
5.00	37:56	3:45	7:31	0/0
5.50	41:44	3:48	7:36	0/0
6.00	45:29	3:45	7:30	0/0
6.50	49:32	4:03	8:06	0/0
7.00	53:45	4:13	8:27	0/0
7.50	57:27	3:42	7:24	0/0
8.00	1:01:17	3:50	7:40	0/0
8.50	1:05:24	4:06	8:13	0/0
9.00	1:09:27	4:03	8:06	0/0
9.50	1:13:54	4:28	8:55	0/0
10.00	1:17:58	4:04	8:08	0/0
10.50	1:22:05	4:07	8:13	0/0
11.00	1:26:21	4:16	8:32	0/0
11.50	1:30:31	4:10	8:20	0/0
12.00	1:34:30	3:59	7:59	0/0
12.50	1:38:33	4:03	8:06	0/0
13.00	1:42:27	3:54	7:47	0/0
13.15	1:43:33	1:06	7:15	0/0

Elevation

Asc 513m, Range 0m, Flat prediction 1:43:29

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	5:38	5:38	68.31
5km	20:19	6:32	64.27
5M	34:48	6:58	61.18
10km	44:30	7:10	59.87
10M	1:16:15	7:38	57.76
Half	1:43:29	7:54	55.90
20M	2:47:01	8:21	54.88
Mara	3:46:41	8:39	53.92

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