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Sun 15th Jul 2012 at 11:00am by Uphill struggler

Run > Race

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Time
50:27
Miles
6.19
Min/mi
8:09
Pacing
94.6%
WAVA
57.68
Cals
1027
Asc(m)
173
Surface
Road

Notes & Comments

Excellent 10k event at Worcester racecourse.Three laps on a flat PB chasers course.The starter set us off at 11 oclock and warned us we needed to be back for 1230 as the competitors car park which is situated next to the very swollen river severn was going to flood!!!! Looking at some of the racing snakes i was stood next to it wasnt going to trouble them.Good first mile to start with and was getting into my rhythm,pulled out to overtake this woman at the start of lap two and she was having none of it !!!! we then fought tooth and nail over the next four miles trying to break each other and even started to chat whilst gulping for air.And of course being a gentleman i dashed for the line and beat her by a short head.Offered my hand to thank her pushing me on and she accepted and thanked me for my company and that i had pushed her on as well.Happy with my time, not quite a PB and clocked the last 2 k at 9:16 so a good strong finish.Not sure about going to speed session on Monday as there is a fell race in Bamford on Weds.Its a championship counter so would like a fresh pair of legs to scamper up Win Hill.

plit Summary

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1) - 1m - 8:08(8:08/m) - 164cal

2) - 1m - 8:18(8:18/m) - 166cal

3) - 1m - 8:14(8:15/m) - 167cal

4) - 1m - 8:14(8:14/m) - 166cal

5) - 1m - 8:16(8:16/m) - 167cal

6) - 1m - 8:03(8:03/m) - 167cal

7) - 0.19m - 1:14(6:32/m) - 30cal

Pace Zone Summary

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Pace Zone: 6:20-6:39/mile: 1.6%

Pace Zone: 6:40-6:59/mile: 2.2%

Pace Zone: 7:00-7:19/mile: 3.4%

Pace Zone: 7:20-7:39/mile: 8.2%

Pace Zone: 7:40-7:59/mile: 16.1%

Pace Zone: 8:00-8:19/mile: 29%

Pace Zone: 8:20-8:39/mile: 16.8%

Pace Zone: 8:40-8:59/mile: 10%

Pace Zone: 9:00-9:19/mile: 3.6%

Pace Zone: 9:20-9:39/mile: 2.7%

Pace Zone: 9:40-9:59/mile: 2%

Pace Zone: 10:00-10:19/mile: 1.1%

8:08 8:18 8:14 8:14 8:16 8:03 1:14

Map

0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:50	1:50	7:21	0/0
0.50	3:59	2:09	8:35	0/0
0.75	6:03	2:04	8:14	0/0
1.00	8:08	2:05	8:21	0/0
1.25	10:11	2:03	8:12	0/0
1.50	12:18	2:07	8:30	0/0
1.75	14:21	2:03	8:12	0/0
2.00	16:26	2:04	8:17	0/0
2.25	18:24	1:58	7:51	0/0
2.50	20:34	2:10	8:41	0/0
2.75	22:36	2:03	8:10	0/0
3.00	24:40	2:04	8:16	0/0
3.25	26:42	2:01	8:05	0/0
3.50	28:48	2:06	8:24	0/0
3.75	30:50	2:03	8:12	0/0
4.00	32:54	2:04	8:14	0/0
4.25	34:52	1:58	7:53	0/0
4.50	37:04	2:12	8:47	0/0
4.75	39:06	2:02	8:09	0/0
5.00	41:11	2:04	8:18	0/0
5.25	43:10	2:00	7:58	0/0
5.50	45:15	2:05	8:19	0/0
5.75	47:14	2:00	7:59	0/0
6.00	49:12	1:58	7:51	0/0
6.19	50:27	1:15	6:38	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	48.17%	More
800m	3:41	7:25	51.61%	More
1km	4:39	7:30	53.79%	More
Mile	7:47	7:47	55.30%	More
5k	25:07	8:05	57.23%	More
5 miles	40:48	8:10	57.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	58.96
5km	24:18	7:49	59.16
5M	40:14	8:03	58.19
10km	50:39	8:09	57.68
10M	1:23:53	8:23	57.14
Half	1:51:41	8:32	56.61
20M	2:54:53	8:45	56.50
Mara	3:52:51	8:53	56.70

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