Mon 30th May 2011 at 11:00am by Cheg
Run > Race
- warm
-
Time
59:35
-
Miles
6.32
-
Min/mi
9:26
-
Pacing
91%
-
WAVA
45.11
-
Cals
834
-
Asc(m)
887
-
Hillscore
5
-
Surface
Road
Notes & Comments
Ran the BUPA 10K in London with Amy. Turned into a warm and sunny race. I had hoped to pace Amy round to a PB of sub 58mins today, but her lack of training due to her wedding and hols in SA as well as illness in the week leading up to the race, meant we didn't quite make it. Hoping the offical time will show us just ducking under 1hr.
My left knee is quite painful, has been niggling for a week or so. Will take it easy and see how it develops.
Split Summary
====
1) - 0.62m - 5:50(9:24/m) - 78cal
2) - 0.62m - 5:16(8:28/m) - 82cal
3) - 0.62m - 5:36(9:01/m) - 82cal
4) - 0.62m - 5:55(9:31/m) - 84cal
5) - 0.62m - 6:00(9:39/m) - 83cal
6) - 0.62m - 6:18(10:08/m) - 86cal
7) - 0.62m - 5:58(9:36/m) - 83cal
8) - 0.62m - 5:56(9:32/m) - 82cal
9) - 0.62m - 6:04(9:45/m) - 80cal
10) - 0.62m - 5:53(9:28/m) - 81cal
11) - 0.1m - 48(7:48/m) - 13cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 1.1%
Pace Zone: 6:40-6:59/mile: 1.4%
Pace Zone: 7:00-7:19/mile: 1.3%
Pace Zone: 7:20-7:39/mile: 2.7%
Pace Zone: 7:40-7:59/mile: 3.2%
Pace Zone: 8:00-8:19/mile: 3.9%
Pace Zone: 8:20-8:39/mile: 7.4%
Pace Zone: 8:40-8:59/mile: 8.7%
Pace Zone: 9:00-9:19/mile: 14%
Pace Zone: 9:20-9:39/mile: 10.7%
Pace Zone: 9:40-9:59/mile: 11.9%
Pace Zone: 10:00-10:19/mile: 9.1%
Pace Zone: 10:20-10:39/mile: 4.8%
Pace Zone: 10:40-10:59/mile: 5.1%
Pace Zone: 11:00-11:19/mile: 2.5%
Pace Zone: 11:20-11:39/mile: 2.5%
Pace Zone: 11:40-11:59/mile: 1.1%
Pace Zone: 12:00-12:19/mile: 1.7%
5:50 5:16 5:36 5:55 6:00 6:18 5:58 5:56 6:04 5:53
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
2:22 |
2:22 |
9:28 |
4/1 |
0.50 |
4:39 |
2:17 |
9:07 |
2/7 |
0.75 |
6:53 |
2:14 |
8:57 |
5/0 |
1.00 |
9:00 |
2:07 |
8:28 |
6/10 |
1.25 |
11:05 |
2:05 |
8:21 |
5/1 |
1.50 |
13:17 |
2:12 |
8:47 |
0/3 |
1.75 |
15:35 |
2:18 |
9:13 |
5/4 |
2.00 |
17:59 |
2:23 |
9:33 |
5/5 |
2.25 |
20:25 |
2:26 |
9:45 |
8/1 |
2.50 |
22:46 |
2:21 |
9:23 |
9/9 |
2.75 |
25:13 |
2:28 |
9:51 |
7/3 |
3.00 |
27:39 |
2:26 |
9:42 |
5/6 |
3.25 |
30:19 |
2:40 |
10:40 |
3/3 |
3.50 |
32:43 |
2:25 |
9:38 |
4/5 |
3.75 |
35:09 |
2:26 |
9:43 |
7/6 |
4.00 |
37:35 |
2:26 |
9:44 |
2/11 |
4.25 |
39:55 |
2:20 |
9:20 |
3/7 |
4.50 |
42:20 |
2:25 |
9:38 |
2/11 |
4.75 |
44:42 |
2:22 |
9:28 |
4/10 |
5.00 |
47:10 |
2:28 |
9:53 |
5/6 |
5.25 |
49:39 |
2:29 |
9:55 |
3/0 |
5.50 |
52:08 |
2:29 |
9:56 |
1/4 |
5.75 |
54:27 |
2:19 |
9:17 |
9/4 |
6.00 |
56:55 |
2:28 |
9:51 |
5/5 |
6.25 |
59:07 |
2:12 |
8:49 |
2/5 |
6.32 |
59:37 |
30 |
7:29 |
2/0 |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:26 |
8:26 |
44.86 |
5km |
28:04 |
9:02 |
45.78 |
5M |
46:29 |
9:18 |
45.32 |
10km |
58:31 |
9:25 |
45.12 |
10M |
1:36:55 |
9:42 |
45.14 |
Half |
2:09:01 |
9:51 |
44.59 |
20M |
3:22:03 |
10:06 |
45.12 |
Mara |
4:29:00 |
10:16 |
45.19 |
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