Sun 17th Jan 2010 at 11:00am by Jobe
Run > Race
-
Time
43:57
-
Miles
5.30
-
Min/mi
8:18
-
WAVA
65.02
-
Cals
564
-
Asc(m)
42
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Surface
Road
Notes & Comments
4 comments
Ramsey Frostbite - time not confirmed. Worked harder. Postion 272/404. Pace on average 6 secs per mile faster than new year's eve 10k and a whole minute per mile faster than the previous Frostbite - November at Bushy.
Split Summary
====
1) - 1m - 8:37(8:37/m) - 104cal
2) - 1m - 8:09(8:09/m) - 107cal
3) - 1m - 8:05(8:05/m) - 107cal
4) - 1m - 8:25(8:25/m) - 107cal
5) - 1m - 8:17(8:17/m) - 107cal
6) - 0.3m - 2:24(8:00/m) - 32cal
Pace Zone Summary
====
Pace Zone: 7:00-7:19/mile: 4.6%
Pace Zone: 7:20-7:39/mile: 9.9%
Pace Zone: 7:40-7:59/mile: 18.8%
Pace Zone: 8:00-8:19/mile: 20.5%
Pace Zone: 8:20-8:39/mile: 17.6%
Pace Zone: 8:40-8:59/mile: 11.4%
Pace Zone: 9:00-9:19/mile: 7.2%
Pace Zone: 9:20-9:39/mile: 3.2%
Pace Zone: 9:40-9:59/mile: 1.7%
Pace Zone: 10:00-10:19/mile: 1.7%
8:37 8:09 8:05 8:25 8:17 2:24
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:30 |
7:30 |
62.91 |
5km |
24:57 |
8:02 |
66.08 |
5M |
41:19 |
8:16 |
65.12 |
10km |
52:01 |
8:22 |
64.76 |
10M |
1:26:09 |
8:37 |
64.41 |
Half |
1:54:42 |
8:45 |
63.19 |
20M |
2:59:36 |
8:59 |
63.49 |
Mara |
3:59:08 |
9:08 |
63.14 |
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well done conditions were harder I thought
Time now confirmed - got it spot on for a change.
Wonderful to see you coming back speedy. Really pleased for you:)
Nice runnin' wiv ya - well sort of...good luck at Folksworth.