Sun 6th Mar 2011 at 11:00am by RichyC
Run > Race
Good
-
Time
1:00:32
-
Miles
10.00
-
Min/mi
6:03
-
WAVA
72.26
-
Cals
1163
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Lasswade 10m road race. Really pleased with this run, a pb and course best by 70 seconds and despite the hills felt like I was running on strong. Endurance seems to be there and I dealt with the hills better than expected.
Split Summary
====
1) - 1m - 6:04(6:04/m) - 117cal
2) - 1m - 5:29(5:30/m) - 115cal
3) - 1m - 6:32(6:32/m) - 119cal
4) - 1m - 6:10(6:10/m) - 116cal
5) - 1m - 6:32(6:32/m) - 118cal
6) - 1m - 6:39(6:39/m) - 118cal
7) - 1m - 5:56(5:56/m) - 115cal
8) - 1m - 5:49(5:49/m) - 118cal
9) - 1m - 5:51(5:51/m) - 118cal
10) - 0.93m - 5:30(5:57/m) - 109cal
Pace Zone Summary
====
Pace Zone: 4:40-4:59/mile: 4.5%
Pace Zone: 5:00-5:19/mile: 8.8%
Pace Zone: 5:20-5:39/mile: 14.1%
Pace Zone: 5:40-5:59/mile: 19.1%
Pace Zone: 6:00-6:19/mile: 17.3%
Pace Zone: 6:20-6:39/mile: 14.1%
Pace Zone: 6:40-6:59/mile: 8%
Pace Zone: 7:00-7:19/mile: 5.9%
Pace Zone: 7:20-7:39/mile: 3.2%
Pace Zone: 7:40-7:59/mile: 2.6%
6:04 5:29 6:32 6:10 6:32 6:39 5:56 5:49 5:51 5:30
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:21 |
5:21 |
70.89 |
| 5km |
17:41 |
5:42 |
72.75 |
| 5M |
29:10 |
5:50 |
72.26 |
| 10km |
36:41 |
5:54 |
72.00 |
| 10M |
1:00:32 |
6:03 |
72.27 |
| Half |
1:20:27 |
6:08 |
71.51 |
| 20M |
2:05:36 |
6:17 |
72.58 |
| Mara |
2:46:54 |
6:22 |
72.83 |
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