Sun 25th Mar 2012 at 12:00pm by RichyC

Run > Race

warm

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Time
37:31
Miles
6.25
Min/mi
6:00
Pacing
95%
WAVA
70.93
Cals
673
Asc(m)
52
Surface
Road

Notes & Comments

3 comments

Grangemouth 10k. connect.garmin.com

Poorly paced - given last few weeks injury problems I should've settled for a steady run. First mile felt fine but dropped off the pace quickly after that and found it warm too.

Hey ho, glad to get round without any major PF or calf issues, although the PF has reared it's ugly head since I got home.

Split Summary
===
1) 1m - 5:38(5:38/m) - 108cal - 10.65/11.7mph
2) 1m - 5:54(5:54/m) - 107cal - 10.18/11.05mph
3) 1m - 6:00(6:00/m) - 108cal - 10.01/10.71mph
4) 1m - 6:09(6:09/m) - 108cal - 9.76/10.78mph
5) 1m - 6:11(6:11/m) - 108cal - 9.7/10.54mph
6) 1m - 6:14(6:14/m) - 109cal - 9.62/10.85mph
7) 0.25m - 1:27(5:49/m) - 25cal - 10.32/12.88mph

5:38 5:54 6:00 6:09 6:11 6:14 1:27

	STOOSH Good running richy and nice to catch up although i couldn't muster any words at 5k..
	RichyC cheers stoosh, you looked strong mate, very well paced effort by you.
	LouLou I opted for a similar reverse progressive strategy. Didn't work for me! Hope your foot is better.

Pace

13%

87%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:24	1:24	5:36	0/0
0.50	2:47	1:23	5:33	0/0
0.75	4:12	1:24	5:38	0/0
1.00	5:38	1:26	5:46	0/0
1.25	7:05	1:27	5:47	0/0
1.50	8:32	1:27	5:48	0/0
1.75	10:02	1:30	5:58	0/0
2.00	11:32	1:30	6:01	0/0
2.25	13:00	1:28	5:53	0/0
2.50	14:32	1:32	6:08	0/0
2.75	16:03	1:31	6:04	0/0
3.00	17:32	1:29	5:54	0/0
3.25	19:00	1:28	5:54	0/0
3.50	20:32	1:32	6:08	0/0
3.75	22:05	1:33	6:13	0/0
4.00	23:40	1:35	6:19	0/0
4.25	25:12	1:32	6:08	0/0
4.50	26:48	1:36	6:23	0/0
4.75	28:20	1:32	6:06	0/0
5.00	29:51	1:32	6:07	0/0
5.25	31:24	1:32	6:10	0/0
5.50	32:56	1:32	6:09	0/0
5.75	34:31	1:35	6:18	0/0
6.00	36:06	1:36	6:23	0/0
6.24	37:32	1:26	6:03	0/0

Elevation

Asc 52m, Range 0m, Flat prediction 37:31

Elevation Graph

No climbs of at least 10 metres detected.

Predictions

Dist	Time	Per Mile	WAVA
1M	5:27	5:27	69.75
5km	17:58	5:47	71.74
5M	29:40	5:56	71.14
10km	37:17	6:00	70.92
10M	1:01:32	6:09	71.14
Half	1:21:47	6:15	70.36
20M	2:07:41	6:23	71.41
Mara	2:49:41	6:29	71.65

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