Sun 30th Oct 2011 at 10:00am by WeimaRunner

Run > Race

Terrible
drizzle

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Time
1:22:05
Miles
10.10
Min/mi
8:08
Pacing
17%
WAVA
54.21
Cals
1413
Asc(m)
65
Surface
Road

Notes & Comments

Great South Run 2011
After a weeks stomach bug I went ahead and ran. Foolish? Oh yes! but I'm glad I did. I knew I was going to struggle as soon as I started running and before I crossed the start. Despite lots of nutrition and remedies the day before my legs were the heaviest they have ever been. After mile four I was battling with myself to continue. I did and I crept home in 1:20:57. I know I can run 10 miles in a little over 70 mins but considering the circumstances I'm taking it as a positive mental battle with myself.

Split Summary

====

1) - 1m - 7:56(7:56/m) - 137cal

2) - 1m - 7:31(7:31/m) - 140cal

3) - 1m - 7:18(7:18/m) - 141cal

4) - 1m - 7:30(7:30/m) - 141cal

5) - 1m - 7:46(7:46/m) - 142cal

6) - 1m - 7:54(7:54/m) - 140cal

7) - 1m - 8:15(8:15/m) - 141cal

8) - 1m - 8:26(8:26/m) - 140cal

9) - 1m - 9:21(9:21/m) - 139cal

10) - 1m - 9:22(9:22/m) - 138cal

11) - 0.1m - 48(7:50/m) - 14cal

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 1.3%

Pace Zone: 6:20-6:39/mile: 2.5%

Pace Zone: 6:40-6:59/mile: 5.8%

Pace Zone: 7:00-7:19/mile: 9.2%

Pace Zone: 7:20-7:39/mile: 11%

Pace Zone: 7:40-7:59/mile: 14%

Pace Zone: 8:00-8:19/mile: 14%

Pace Zone: 8:20-8:39/mile: 10.7%

Pace Zone: 8:40-8:59/mile: 7.5%

Pace Zone: 9:00-9:19/mile: 7%

Pace Zone: 9:20-9:39/mile: 5.9%

Pace Zone: 9:40-9:59/mile: 5.2%

Pace Zone: 10:00-10:19/mile: 2.5%

7:56 7:31 7:18 7:30 7:46 7:54 8:15 8:26 9:21 9:22 48

Pin Map

0mi in 0

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	0	0	0	0/0
1.00	0	0	0	0/0
1.50	0	0	0	0/0
2.00	0	0	0	0/0
2.50	0	0	0	0/0
3.00	0	0	0	0/0
3.50	0	0	0	0/0
4.00	0	0	0	0/0
4.50	3:09	3:09	6:18	0/0
5.00	7:06	3:56	7:53	0/0
5.50	10:57	3:51	7:43	0/0
6.00	15:01	4:03	8:07	0/0
6.50	19:03	4:02	8:04	0/0
7.00	23:15	4:13	8:26	0/0
7.50	27:27	4:11	8:23	0/0
8.00	31:41	4:15	8:29	0/0
8.50	36:14	4:32	9:05	0/0
9.00	41:02	4:48	9:36	0/0
9.50	45:46	4:44	9:28	0/0
10.00	50:24	4:38	9:16	0/0
10.10	51:12	48	7:58	0/0

Elevation

Asc 65m, Range 0m, Flat prediction 1:22:05

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	54.45
5km	23:32	7:34	55.49
5M	38:57	7:47	54.67
10km	49:03	7:54	54.32
10M	1:21:13	8:07	54.23
Half	1:48:08	8:15	53.50
20M	2:49:21	8:28	54.13
Mara	3:45:28	8:36	54.21

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