Sat 1st Aug 2009 at 8:00am by mackfly
Run > Race
-
Time
38:28
-
Miles
6.21
-
Min/mi
6:12
-
WAVA
69.87
-
Cals
717
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Regents Park 10k.
took 1st mile slow, ( about 20 sec slower than last 2 10ks) didn't seem to make any difference. Slightly disappointed not to PB but its been a heavy mileage week with intervals on Thursday. I've raced 4 times on this course and have never PB'd even though its pretty flat. Plus's are that my pace was consistent and that I'm nearly 5 mins faster than the last time I ran here 2 years ago.
Split Summary
====
1) - 1m - 6:16(6:16/m) - 114cal
2) - 1m - 6:14(6:14/m) - 118cal
3) - 1m - 6:06(6:06/m) - 116cal
4) - 1m - 6:14(6:14/m) - 116cal
5) - 1m - 6:23(6:23/m) - 117cal
6) - 1m - 6:16(6:16/m) - 117cal
7) - 0.17m - 1:00(5:51/m) - 19cal
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 1.5%
Pace Zone: 5:20-5:39/mile: 7.1%
Pace Zone: 5:40-5:59/mile: 22.2%
Pace Zone: 6:00-6:19/mile: 31.6%
Pace Zone: 6:20-6:39/mile: 18%
Pace Zone: 6:40-6:59/mile: 9.2%
Pace Zone: 7:00-7:19/mile: 4.2%
Pace Zone: 7:40-7:59/mile: 1.3%
6:16 6:14 6:06 6:14 6:23 6:16 1:00
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:25 |
5:25 |
71.93 |
5km |
18:18 |
5:53 |
72.35 |
5M |
30:29 |
6:06 |
70.56 |
10km |
38:29 |
6:12 |
69.84 |
10M |
1:04:07 |
6:25 |
69.25 |
Half |
1:25:40 |
6:32 |
68.04 |
20M |
2:14:52 |
6:45 |
68.48 |
Mara |
3:00:11 |
6:53 |
68.35 |
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