Tue 31st Aug 2010 at 7:00pm by STOOSH

Run > Race

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Time
22:40
Miles
3.82
Min/mi
5:56
Pacing
92%
WAVA
70.37
Cals
424
Asc(m)
94
Surface
Road

Notes & Comments

5 comments

3laps of knock-hill racing circuit @1.3m each although garmin measures short!!!

lap1...took it nice and easy
lap2...relaxed and pushing on
lap3...relaxed and holding pace as best i could

overall,5k unofficial pb during the race(about 30/33secs off current pb)!!:) felt really strong tonight and had 3 consectutive sub 6mm:)
did go with the intention of running round about phmp(6.15-6.20mm)

Split Summary

====

1) - 1m - 5:54(5:54/m) - 109cal

2) - 1m - 5:47(5:47/m) - 112cal

3) - 1m - 5:58(5:58/m) - 111cal

4) - 0.82m - 5:01(6:07/m) - 92cal

Pace Zone Summary

====

Pace Zone: 4:20-4:39/mile: 1.5%

Pace Zone: 4:40-4:59/mile: 5.4%

Pace Zone: 5:00-5:19/mile: 6.3%

Pace Zone: 5:20-5:39/mile: 9.6%

Pace Zone: 5:40-5:59/mile: 24.2%

Pace Zone: 6:00-6:19/mile: 26%

Pace Zone: 6:20-6:39/mile: 15.5%

Pace Zone: 6:40-6:59/mile: 6.3%

Pace Zone: 7:00-7:19/mile: 2.1%

Pace Zone: 7:20-7:39/mile: 1.2%

5:54 5:47 5:58 5:01

	Elayne Yeah, but you ran like a quality fud, and well seen as we were getting worried about you!!! Excellent.
	baz p nice, we all know you can do it .keep it up.
	STOOSH the fud runner shorts hopefully coming to an arse like mine pretty soon!!lol
	markl200 wow fast run,nice one mate, you're gonna OWN Glasgow!!!!!
	Hyperboy great running m8 see what happens when you train proper.good mileage for august as well.run like a fud run like a fud run lke a fud run like a fud woop woop!!!!

Pace

77%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	46	46	6:04	0/0
0.25	1:29	43	5:47	0/0
0.38	2:09	40	5:24	0/0
0.50	2:48	38	5:07	0/0
0.63	3:33	45	6:01	0/0
0.75	4:21	48	6:27	0/0
0.88	5:08	47	6:16	0/0
1.00	5:54	46	6:06	0/0
1.13	6:39	45	6:00	0/0
1.25	7:25	46	6:05	0/0
1.38	8:11	46	6:08	0/0
1.50	8:54	43	5:47	0/0
1.63	9:31	37	4:57	0/0
1.75	10:09	38	5:04	0/0
1.88	10:52	43	5:45	0/0
2.00	11:41	49	6:29	0/0
2.13	12:28	47	6:18	0/0
2.25	13:16	48	6:21	0/0
2.38	14:03	48	6:21	0/0
2.50	14:51	47	6:18	0/0
2.63	15:39	48	6:23	0/0
2.75	16:22	44	5:49	0/0
2.88	17:01	39	5:10	0/0
3.00	17:39	38	5:05	0/0
3.13	18:21	42	5:33	0/0
3.25	19:09	48	6:23	0/0
3.38	19:55	46	6:11	0/0
3.50	20:44	49	6:33	0/0
3.63	21:31	47	6:19	0/0
3.75	22:16	45	5:58	0/0
3.82	22:41	25	6:11	0/0

Elevation

Asc 94m, Range 0m, Flat prediction 22:40

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	5:21	5:21	70.72
5km	18:09	5:51	70.80
5M	30:17	6:03	69.57
10km	38:16	6:10	68.99
10M	1:03:53	6:23	68.48
Half	1:25:26	6:31	67.34
20M	2:14:44	6:44	67.66
Mara	3:00:12	6:53	67.46

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