Sun 10th Jul 2011 at 11:00am by Mr. K.

Run > Race

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Time
1:22:50
Miles
9.93
Min/mi
8:21
Pacing
89%
WAVA
55.05
Cals
1292
Asc(m)
42
Surface
Mixed

Notes & Comments

New Forest 10. Undecided what pace to run - 8`s (3hr 30min) or 8.23`s (3hr 40min) - thought I was too fast so slowed down for 2M, then thought that was a bit slow (road section) so sped up (5K = 24.30) Kept pace steady & all good. Past Alan at 5M & saw Dan in front. All goiing well till 7.75M as RH quad had muscle spams / pulsing - carried on till 8M marker stopped for a rub & backed off till end. Shame.

Split Summary

====

1) - 1m - 8:05(8:05/m) - 127cal

2) - 1m - 8:21(8:21/m) - 133cal

3) - 1m - 8:01(8:01/m) - 131cal

4) - 1m - 8:02(8:02/m) - 131cal

5) - 1m - 8:02(8:02/m) - 131cal

6) - 1m - 8:03(8:03/m) - 131cal

7) - 1m - 8:04(8:04/m) - 131cal

8) - 1m - 8:31(8:31/m) - 130cal

9) - 1m - 9:31(9:31/m) - 126cal

10) - 0.93m - 8:09(8:47/m) - 121cal

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 1.1%

Pace Zone: 6:40-6:59/mile: 1.6%

Pace Zone: 7:00-7:19/mile: 4.7%

Pace Zone: 7:20-7:39/mile: 9.4%

Pace Zone: 7:40-7:59/mile: 18%

Pace Zone: 8:00-8:19/mile: 23%

Pace Zone: 8:20-8:39/mile: 18.4%

Pace Zone: 8:40-8:59/mile: 9.4%

Pace Zone: 9:00-9:19/mile: 4.7%

Pace Zone: 9:20-9:39/mile: 3%

Pace Zone: 9:40-9:59/mile: 1.5%

8:05 8:21 8:01 8:02 8:02 8:03 8:04 8:31 9:31 8:09

Pin Map

New Forest 10 (2010)

0mi in 0

Pace

16%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	4:09	4:09	8:18	5/4
1.00	8:06	3:57	7:54	12/4
1.50	12:14	4:08	8:16	1/9
2.00	16:27	4:13	8:27	10/0
2.50	20:28	4:01	8:02	8/5
3.00	24:28	4:00	7:59	2/4
3.50	28:25	3:58	7:55	2/5
4.00	32:29	4:04	8:08	19/2
4.50	36:32	4:03	8:05	8/8
5.00	40:31	3:59	7:59	5/8
5.50	44:36	4:04	8:09	6/2
6.00	48:34	3:59	7:58	7/6
6.50	52:37	4:02	8:04	8/16
7.00	56:39	4:02	8:05	1/11
7.50	1:00:49	4:10	8:21	2/7
8.00	1:05:10	4:21	8:41	13/3
8.50	1:10:14	5:04	10:08	10/7
9.00	1:14:41	4:27	8:54	7/4
9.50	1:19:17	4:36	9:13	1/15
9.93	1:22:50	3:33	8:17	4/5

Elevation

Asc 42m, Range 30m, Flat prediction 1:22:50

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	7:16	7:16	55.59
5km	24:10	7:47	56.83
5M	40:02	8:00	55.73
10km	50:24	8:07	55.22
10M	1:23:27	8:21	55.05
Half	1:51:06	8:29	54.25
20M	2:54:00	8:42	54.89
Mara	3:51:39	8:50	54.98

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