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Running > General

5th Jun 2011 at 11am by Javthrower

  • 53:56
    Time
  • 6.21
    Miles
  • 8:41
    Min/mi
  • 978
    Cals
  • road
    Surface

Notes & Comments

2 comments
Woodhall spa 10k. Not as windy as last week but still could feel it. Aim was to try and do 55 mins but to do more even pace. Wanted to go through half way at 27.30 and went through in 26.30so a bit wuicker than wanted. Please that I held on ok. Miles got gradually slower but not too much. All under 8.52. Pleased with over 70% of race under 9mm.

Faster than Thorney by 21 secs. Not as good conditions today.

Third fastest ever.

26th for age

Didn't taper as hard spin session and swim morning before.

Split Summary

====

1) - 1m - 8:31(8:31/m) - 156cal

2) - 1m - 8:39(8:39/m) - 158cal

3) - 1m - 8:41(8:41/m) - 157cal

4) - 1m - 8:46(8:47/m) - 158cal

5) - 1m - 8:49(8:49/m) - 158cal

6) - 1m - 8:52(8:52/m) - 158cal

7) - 0.21m - 1:38(7:41/m) - 33cal

Pace Zone Summary

====

Pace Zone: 7:20-7:39/mile: 1.3%

Pace Zone: 7:40-7:59/mile: 6.2%

Pace Zone: 8:00-8:19/mile: 10.3%

Pace Zone: 8:20-8:39/mile: 28.5%

Pace Zone: 8:40-8:59/mile: 25.3%

Pace Zone: 9:00-9:19/mile: 14%

Pace Zone: 9:20-9:39/mile: 6%

Pace Zone: 9:40-9:59/mile: 3.7%

Pace Zone: 10:00-10:19/mile: 1.3%
8:31 8:39 8:41 8:46 8:49 8:52 1:38
Well done - you blew away 55 - fantastic.
Fab run! On better course you will be flying :-)

Pace

87% 7% 5% 1%

Splits

# Time Split Miles Mins/mi Ascent mtrs
1 1:56 1:56 0.25 7:45 0/0
2 4:04 2:08 0.50 8:33 0/0
3 6:15 2:10 0.75 8:42 0/0
4 8:24 2:09 1.00 8:35 0/0
5 10:32 2:08 1.25 8:31 0/0
6 12:42 2:10 1.50 8:42 0/0
7 14:54 2:12 1.75 8:48 0/0
8 17:02 2:08 2.00 8:34 0/0
9 19:13 2:11 2.25 8:44 0/0
10 21:25 2:11 2.50 8:45 0/0
11 23:35 2:10 2.75 8:41 0/0
12 25:43 2:08 3.00 8:34 0/0
13 27:54 2:10 3.25 8:41 0/0
14 30:06 2:12 3.50 8:48 0/0
15 32:20 2:14 3.75 8:56 0/0
16 34:30 2:11 4.00 8:42 0/0
17 36:41 2:11 4.25 8:43 0/0
18 38:52 2:11 4.50 8:46 0/0
19 41:04 2:11 4.75 8:46 0/0
20 43:20 2:16 5.00 9:05 0/0
21 45:35 2:15 5.25 9:01 0/0
22 47:52 2:17 5.50 9:07 0/0
23 50:00 2:08 5.75 8:33 0/0
24 52:12 2:12 6.00 8:47 0/0
25 53:50 1:38 6.22 7:18 0/0

Elevation

Asc 212m, Desc 214m, Range 0m
Elevation Graph
Grade Bands

Predictions

Best WAVA 59.08%
Dist Time Per Mile WAVA
1M 7:47 7:47 56.90
5km 25:53 8:20 59.08
5M 42:52 8:34 58.39
10km 53:58 8:41 58.08
10M 1:29:22 8:56 57.44
Half 1:58:59 9:05 56.73
20M 3:06:20 9:19 56.91
Mara 4:08:04 9:28 57.50

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.62
10%
8:48
NW
0.69
11.1%
8:39
N
1.16
18.7%
8:30
NE
0.15
2.4%
8:50
W
0.83
13.4%
9:04
E
1.68
27.2%
8:43
SW
0.86
14%
8:32
S
0.2
3.2%
8:49
SE

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