Sun 4th Mar 2012 at 10:00am by Marts

Run > Race

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Time
30:51
Miles
5.02
Min/mi
6:09
Pacing
92.3%
WAVA
70.01
Cals
585
Asc(m)
179
Surface
Road

Notes & Comments

4 comments

final frostbite. 48th FB and still 100% scoring record:) Was aiming to break 31 as I reckon that means I can run sub-3 at London. disappointed with 57th place and have been 2:29 quicker on this course. On plus side fastest Frostbite since Nov 2010. warm up.down made it 45M for this week.

Fanatastic team performance again to finsih 2nd. Brilliant that Chris and Ellie came back from Uni and ran.

Split Summary

====

1) - 1m - 5:57(5:57/m) - 116cal

2) - 1m - 6:13(6:13/m) - 117cal

3) - 1m - 6:30(6:30/m) - 117cal

4) - 1m - 6:05(6:05/m) - 117cal

5) - 1m - 5:59(5:59/m) - 115cal

6) - 0.03m - 8(5:12/m) - 3cal

Pace Zone Summary

====

Pace Zone: 4:40-4:59/mile: 1.3%

Pace Zone: 5:00-5:19/mile: 7.2%

Pace Zone: 5:20-5:39/mile: 14.1%

Pace Zone: 5:40-5:59/mile: 20.8%

Pace Zone: 6:00-6:19/mile: 19.7%

Pace Zone: 6:20-6:39/mile: 15.2%

Pace Zone: 6:40-6:59/mile: 9.5%

Pace Zone: 7:00-7:19/mile: 4.8%

Pace Zone: 7:20-7:39/mile: 2.8%

Pace Zone: 7:40-7:59/mile: 1.5%

5:57 6:13 6:30 6:05 5:59 8

	hurricanehamlyn But you got your sub 31 :-). Well done and thanks for your support and cakes. Sorry we didn't see much of you but Master HH had been waiting for us for a while!
	KelvinC well done, thanks for the cheer at the end. See you soon KC
	Mothy Great running Marts - reckon you'll make that Marathon goal with no problem! Well done.
	Hey Jude Great running Marts-looking good for London!

Pin Map

0mi in 0

Pace

56%

26%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:26	1:26	5:43	0/0
0.50	2:52	1:26	5:45	0/0
0.75	4:22	1:30	5:59	0/0
1.00	5:56	1:34	6:17	0/0
1.25	7:29	1:33	6:10	0/0
1.50	9:04	1:36	6:24	0/0
1.75	10:33	1:29	5:55	0/0
2.00	12:09	1:36	6:24	0/0
2.25	13:45	1:36	6:23	0/0
2.50	15:27	1:42	6:48	0/0
2.75	17:05	1:38	6:33	0/0
3.00	18:39	1:34	6:14	0/0
3.25	20:10	1:32	6:06	0/0
3.50	21:38	1:27	5:49	0/0
3.75	23:07	1:29	5:58	0/0
4.00	24:44	1:37	6:27	0/0
4.25	26:13	1:29	5:57	0/0
4.50	27:42	1:29	5:57	0/0
4.75	29:22	1:40	6:39	0/0
5.00	30:43	1:21	5:24	0/0
5.02	30:52	9	6:02	0/0

Elevation

Asc 179m, Range 0m, Flat prediction 30:51

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:17	5:12	58.28%	More
800m	2:49	5:41	60.99%	More
1km	3:32	5:41	63.88%	More
Mile	5:54	5:54	65.98%	More
5k	19:14	6:12	68.81%	More
5 miles	30:40	6:08	70.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:35	5:35	69.78
5km	18:33	5:58	71.37
5M	30:43	6:09	70.02
10km	38:40	6:13	69.51
10M	1:04:01	6:24	69.36
Half	1:25:13	6:30	68.40
20M	2:13:24	6:40	69.24
Mara	2:57:34	6:47	69.36

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