Sun 5th Jun 2011 at 9:00am by sheppardmk
Run > Race
- Good
-
Time
45:52
-
Miles
6.21
-
Min/mi
7:23
-
Pacing
95%
-
WAVA
64.23
-
Cals
758
-
Asc(m)
193
-
Hillscore
3
-
Surface
Road
Notes & Comments
Whipsnade Zoo 10k - with hamstring injury
Split Summary
====
1) - 1km - 4:40(4:40/km) - 73cal
2) - 1km - 4:28(4:28/km) - 75cal
3) - 1km - 4:43(4:43/km) - 77cal
4) - 1km - 4:45(4:45/km) - 76cal
5) - 1km - 4:28(4:28/km) - 76cal
6) - 1km - 4:36(4:36/km) - 76cal
7) - 1km - 4:43(4:43/km) - 77cal
8) - 1km - 4:25(4:25/km) - 76cal
9) - 1km - 4:33(4:33/km) - 76cal
10) - 1km - 4:24(4:24/km) - 75cal
11) - 0.02km - 4(2:53/km) - 1cal
Pace Zone Summary
====
Pace Zone: 3:40-3:59/km: 2.6%
Pace Zone: 4:00-4:19/km: 15.7%
Pace Zone: 4:20-4:39/km: 42%
Pace Zone: 4:40-4:59/km: 29.9%
Pace Zone: 5:00-5:19/km: 6%
Pace Zone: 5:20-5:39/km: 2.1%
4:40 4:28 4:43 4:45 4:28 4:36 4:43 4:25 4:33 4:24 4
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:57 |
1:57 |
7:47 |
8/0 |
0.50 |
3:46 |
1:49 |
7:17 |
1/8 |
0.75 |
5:31 |
1:45 |
6:59 |
1/5 |
1.00 |
7:20 |
1:50 |
7:18 |
4/5 |
1.25 |
9:09 |
1:49 |
7:16 |
1/5 |
1.50 |
11:01 |
1:51 |
7:26 |
1/2 |
1.75 |
12:54 |
1:53 |
7:34 |
7/0 |
2.00 |
14:50 |
1:56 |
7:45 |
4/1 |
2.25 |
16:47 |
1:57 |
7:47 |
8/0 |
2.50 |
18:40 |
1:53 |
7:31 |
1/6 |
2.75 |
20:24 |
1:44 |
6:58 |
2/8 |
3.00 |
22:13 |
1:48 |
7:14 |
3/4 |
3.25 |
24:04 |
1:51 |
7:23 |
2/4 |
3.50 |
25:54 |
1:50 |
7:22 |
1/2 |
3.75 |
27:47 |
1:53 |
7:32 |
8/0 |
4.00 |
29:40 |
1:53 |
7:32 |
3/1 |
4.25 |
31:36 |
1:55 |
7:42 |
8/0 |
4.50 |
33:25 |
1:49 |
7:17 |
1/4 |
4.75 |
35:10 |
1:45 |
6:59 |
2/9 |
5.00 |
36:59 |
1:49 |
7:17 |
2/5 |
5.25 |
38:49 |
1:51 |
7:22 |
2/4 |
5.50 |
40:36 |
1:46 |
7:05 |
1/2 |
5.75 |
42:27 |
1:51 |
7:24 |
8/0 |
6.00 |
44:16 |
1:50 |
7:18 |
2/1 |
6.23 |
45:48 |
1:32 |
6:43 |
6/7 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:41 |
49.38% |
More |
800m |
3:29 |
7:00 |
55.22% |
More |
1km |
4:24 |
7:04 |
56.99% |
More |
Mile |
7:08 |
7:08 |
59.72% |
More |
5k |
22:40 |
7:18 |
63.96% |
More |
5 miles |
36:47 |
7:21 |
64.13% |
More |
10k |
45:36 |
7:20 |
64.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:29 |
6:29 |
65.70 |
5km |
21:50 |
7:02 |
66.38 |
5M |
36:21 |
7:16 |
64.91 |
10km |
45:54 |
7:23 |
64.19 |
10M |
1:16:26 |
7:39 |
63.71 |
Half |
1:42:06 |
7:48 |
62.61 |
20M |
2:40:42 |
8:02 |
63.03 |
Mara |
3:34:39 |
8:12 |
62.92 |
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