Sun 27th Mar 2011 at 10:00am by Features
Run > Race
- Good
- cold
-
Time
55:19
-
Miles
6.21
-
Min/mi
8:54
-
Pacing
97%
-
WAVA
63.76
-
Cals
684
-
Asc(m)
68
-
Surface
Road
Notes & Comments
10 comments
Split Summary
====
1) - 1km - 5:33(5:33/km) - 67cal
2) - 1km - 5:35(5:35/km) - 69cal
3) - 1km - 5:35(5:35/km) - 69cal
4) - 1km - 5:29(5:29/km) - 68cal
5) - 1km - 5:35(5:35/km) - 69cal
6) - 1km - 5:36(5:36/km) - 69cal
7) - 1km - 5:35(5:35/km) - 68cal
8) - 1km - 5:38(5:38/km) - 69cal
9) - 1km - 5:34(5:34/km) - 69cal
10) - 1km - 5:09(5:09/km) - 67cal
Pace Zone Summary
====
Pace Zone: 4:40-4:59/km: 1.7%
Pace Zone: 5:00-5:19/km: 5.2%
Pace Zone: 5:20-5:39/km: 63%
Pace Zone: 5:40-5:59/km: 24.3%
Pace Zone: 6:00-6:19/km: 3.6%
This is the Thorney 10k race and I am so pleased with the outcome! Thankfully have managed to keep the knee problems at bay with judicious stretching, icing and Ibuleve, and otherwise felt well prepared for this, thanks to Tim's tips on faster sessions recently. Stroke of luck to find Katherine1707 wanted to do a similar time so we decided to stick together if we possibly could. Made sure we didn't do the first km any faster than 5:30min pace and then tried to stick at that pace as far as possible, which allowed us a bit of leeway for the inevitable slight slowing down over the farm track portion. Everything went to plan, with enough left for a sprint finish and delighted to get the Gold age standard and a PB as well! Huge thanks to Kat for her company and moral support and so glad she reached her goal too. Also lots of good results from WJ overall-well done to every-one!! (55:24 official time)
5:33 5:35 5:35 5:29 5:35 5:36 5:35 5:38 5:34 5:09
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:12 |
2:12 |
8:47 |
0/0 |
0.50 |
4:26 |
2:15 |
8:58 |
0/0 |
0.75 |
6:40 |
2:14 |
8:57 |
0/0 |
1.00 |
8:55 |
2:15 |
8:59 |
0/0 |
1.25 |
11:12 |
2:17 |
9:06 |
0/0 |
1.50 |
13:28 |
2:17 |
9:07 |
0/0 |
1.75 |
15:43 |
2:15 |
8:58 |
0/0 |
2.00 |
17:54 |
2:11 |
8:45 |
0/0 |
2.25 |
20:05 |
2:11 |
8:45 |
0/0 |
2.50 |
22:19 |
2:14 |
8:56 |
0/0 |
2.75 |
24:34 |
2:14 |
8:58 |
0/0 |
3.00 |
26:49 |
2:16 |
9:04 |
0/0 |
3.25 |
29:04 |
2:15 |
8:59 |
0/0 |
3.50 |
31:17 |
2:13 |
8:51 |
0/0 |
3.75 |
33:34 |
2:17 |
9:10 |
0/0 |
4.00 |
35:49 |
2:15 |
8:59 |
0/0 |
4.25 |
38:03 |
2:14 |
8:56 |
0/0 |
4.50 |
40:19 |
2:16 |
9:03 |
0/0 |
4.75 |
42:36 |
2:18 |
9:10 |
0/0 |
5.00 |
44:51 |
2:14 |
8:58 |
0/0 |
5.25 |
47:07 |
2:16 |
9:03 |
0/0 |
5.50 |
49:20 |
2:14 |
8:55 |
0/0 |
5.75 |
51:32 |
2:12 |
8:47 |
0/0 |
6.00 |
53:43 |
2:11 |
8:42 |
0/0 |
6.20 |
55:18 |
1:35 |
7:51 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:45 |
52.23% |
More |
800m |
4:06 |
8:15 |
54.42% |
More |
1km |
5:11 |
8:21 |
55.94% |
More |
Mile |
8:33 |
8:33 |
57.71% |
More |
5k |
27:34 |
8:52 |
62.54% |
More |
5 miles |
44:29 |
8:54 |
63.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:59 |
7:59 |
61.79 |
5km |
26:33 |
8:33 |
64.92 |
5M |
43:58 |
8:48 |
64.05 |
10km |
55:21 |
8:54 |
63.73 |
10M |
1:31:40 |
9:10 |
63.49 |
Half |
2:02:02 |
9:19 |
62.33 |
20M |
3:11:06 |
9:33 |
62.73 |
Mara |
4:14:26 |
9:43 |
62.47 |
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Fantastic, you looked really comfortable all the way. Plenty more to come me thinks
geat running shirley, physio with sue is paying off big time
fab run ,good consistant pace,well done on pb!
fab run ,good consistant pace,well done on pb!
Hey well done on PB and Gold Standard, well deserved.
Great run Shirley and well-deserved after all your training
Excellent run and result:-) You looked very good to me when I saw you at the turnarounds
super stuff, great pb very well done
well done. looks like you and K17 made a pretty fast pair of WJ's
Great run and brillant getting K1707 round in such a fast time!! needless to say Kat now looking for new group to run with as she is now to quick for us!! Thanks for great tip on Swan strech seems to have work wonders so far tonight.