Sun 20th Nov 2011 at 9:00am by kaysdee
Run > Race
- Amazing
- foggy
-
Time
39:45
-
Miles
6.24
-
Min/mi
6:22
-
Pacing
0%
-
WAVA
75.90
-
Cals
596
-
Asc(m)
73
-
Surface
Road
Notes & Comments
Leeds Abbey Dash 10K.
Out and back course, bascially 1m down, 2m up, turn, then reverse. Can genuinely say that I thought the last bit uphill required me to dig deep, but from 3K on, I knew I was going to do it. Good feeling!!
Strong and comfortable and a great race - in terms of I am usually dead by 4m in a 10K - kept it up until the end and barely tired when crossed the line.
Must work harder!
Grateful for the downhill mile for that extra bit of security cushion.
Split Summary
====
1) - 1m - 6:15(6:15/m) - 94cal
2) - 1m - 6:25(6:25/m) - 96cal
3) - 1m - 6:26(6:26/m) - 96cal
4) - 1m - 6:23(6:23/m) - 96cal
5) - 1m - 6:23(6:23/m) - 96cal
6) - 1m - 6:25(6:25/m) - 96cal
7) - 0.24m - 1:27(6:06/m) - 22cal
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 1.7%
Pace Zone: 5:20-5:39/mile: 1.3%
Pace Zone: 5:40-5:59/mile: 10.1%
Pace Zone: 6:00-6:19/mile: 25.1%
Pace Zone: 6:20-6:39/mile: 38.2%
Pace Zone: 6:40-6:59/mile: 13.9%
Pace Zone: 7:00-7:19/mile: 3%
Pace Zone: 7:20-7:39/mile: 1.1%
Pace Zone: 7:40-7:59/mile: 1.5%
Pace Zone: 8:00-8:19/mile: 1.3%
6:15 6:25 6:26 6:23 6:23 6:25 1:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
0 |
0 |
0 |
0/0 |
0.50 |
0 |
0 |
0 |
0/0 |
0.75 |
0 |
0 |
0 |
0/0 |
1.00 |
0 |
0 |
0 |
0/0 |
1.25 |
0 |
0 |
0 |
0/0 |
1.50 |
0 |
0 |
0 |
0/0 |
1.75 |
0 |
0 |
0 |
0/0 |
2.00 |
0 |
0 |
0 |
0/0 |
2.25 |
0 |
0 |
0 |
0/0 |
2.50 |
0 |
0 |
0 |
0/0 |
2.75 |
0 |
0 |
0 |
0/0 |
3.00 |
0 |
0 |
0 |
0/0 |
3.25 |
0 |
0 |
0 |
0/0 |
3.50 |
0 |
0 |
0 |
0/0 |
3.75 |
0 |
0 |
0 |
0/0 |
4.00 |
0 |
0 |
0 |
0/0 |
4.25 |
0 |
0 |
0 |
0/0 |
4.50 |
0 |
0 |
0 |
0/0 |
4.75 |
0 |
0 |
0 |
0/0 |
5.00 |
1:00 |
1:00 |
3:58 |
0/0 |
5.25 |
2:35 |
1:36 |
6:23 |
0/0 |
5.50 |
4:12 |
1:37 |
6:27 |
0/0 |
5.75 |
5:48 |
1:36 |
6:25 |
0/0 |
6.00 |
7:26 |
1:38 |
6:31 |
0/0 |
6.22 |
8:52 |
1:26 |
6:27 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:42 |
5:42 |
74.28 |
5km |
18:59 |
6:07 |
77.93 |
5M |
31:26 |
6:17 |
76.48 |
10km |
39:34 |
6:22 |
75.93 |
10M |
1:05:32 |
6:33 |
75.38 |
Half |
1:27:15 |
6:40 |
73.88 |
20M |
2:16:38 |
6:50 |
74.17 |
Mara |
3:01:54 |
6:57 |
73.79 |
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