Wed 17th Aug 2011 at 7:00pm by Old Man
Run > Race
-
Time
23:34
-
Miles
3.16
-
Min/mi
7:27
-
Pacing
95%
-
WAVA
63.66
-
Cals
450
-
Asc(m)
165
-
Surface
Road
Notes & Comments
1 comments
NVH 5K Ferry Meadows. MV50 PB by 15s. Good start then maintained even pace. Best time for two years. Excellent tribute for Barney before we set off
KM splits: 4.26/4.47/4.51/4.51/4.39 when required even target was 4.45, so was always inside target all the way
These racing flats might just work - but without orthotics or on a longer distance I probably wouldn't walk for a week afterwards!!
Split Summary
====
1) - 1m - 7:14(7:14/m) - 140cal
2) - 1m - 7:40(7:40/m) - 145cal
3) - 1m - 7:34(7:34/m) - 142cal
4) - 0.16m - 1:07(6:51/m) - 23cal
Pace Zone Summary
====
Pace Zone: 6:00-6:19/mile: 5.4%
Pace Zone: 6:20-6:39/mile: 6.2%
Pace Zone: 6:40-6:59/mile: 11.9%
Pace Zone: 7:00-7:19/mile: 21.2%
Pace Zone: 7:20-7:39/mile: 15.3%
Pace Zone: 7:40-7:59/mile: 12.4%
Pace Zone: 8:00-8:19/mile: 11%
Pace Zone: 8:20-8:39/mile: 4.8%
Pace Zone: 8:40-8:59/mile: 3.1%
Pace Zone: 9:00-9:19/mile: 2.3%
Pace Zone: 9:20-9:39/mile: 1.4%
Pace Zone: 9:40-9:59/mile: 1.1%
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
50 |
50 |
6:40 |
0/0 |
0.25 |
1:41 |
51 |
6:47 |
0/0 |
0.38 |
2:35 |
54 |
7:12 |
0/0 |
0.50 |
3:29 |
54 |
7:09 |
0/0 |
0.63 |
4:25 |
57 |
7:35 |
0/0 |
0.75 |
5:21 |
56 |
7:26 |
0/0 |
0.88 |
6:17 |
56 |
7:29 |
0/0 |
1.00 |
7:13 |
56 |
7:24 |
0/0 |
1.13 |
8:10 |
57 |
7:38 |
0/0 |
1.25 |
9:06 |
56 |
7:31 |
0/0 |
1.38 |
10:03 |
57 |
7:37 |
0/0 |
1.50 |
11:00 |
57 |
7:35 |
0/0 |
1.63 |
11:57 |
57 |
7:36 |
0/0 |
1.75 |
12:55 |
58 |
7:44 |
0/0 |
1.88 |
13:53 |
58 |
7:43 |
0/0 |
2.00 |
14:53 |
1:00 |
8:00 |
0/0 |
2.13 |
15:48 |
55 |
7:19 |
0/0 |
2.25 |
16:42 |
54 |
7:14 |
0/0 |
2.38 |
17:41 |
59 |
7:52 |
0/0 |
2.50 |
18:39 |
58 |
7:40 |
0/0 |
2.63 |
19:40 |
1:01 |
8:09 |
0/0 |
2.75 |
20:39 |
59 |
7:56 |
0/0 |
2.88 |
21:32 |
52 |
7:00 |
0/0 |
3.00 |
22:27 |
55 |
7:21 |
0/0 |
3.13 |
23:19 |
52 |
6:58 |
0/0 |
3.16 |
23:35 |
16 |
6:53 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:34 |
6:34 |
65.89 |
5km |
23:08 |
7:27 |
63.66 |
5M |
39:13 |
7:51 |
61.17 |
10km |
49:55 |
8:02 |
60.03 |
10M |
1:24:39 |
8:28 |
58.52 |
Half |
1:54:14 |
8:43 |
56.94 |
20M |
3:02:43 |
9:08 |
56.41 |
Mara |
4:06:35 |
9:25 |
55.73 |
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Brilliant run OM - your fast warm-up helped too! Flats sound the job but my feet hurt just thinking about them!!