Sun 23rd Sep 2012 at 11:00am by Features
Run > Race
- Not good
-
Time
54:45
-
Miles
6.20
-
Min/mi
8:50
-
Pacing
0%
-
WAVA
65.06
-
Cals
728
-
Asc(m)
159
-
Surface
Road
Notes & Comments
6 comments
Split Summary
====
1) - 1km - 5:27(5:27/km) - 72cal
2) - 1km - 5:23(5:23/km) - 73cal
3) - 1km - 5:27(5:27/km) - 73cal
4) - 1km - 5:28(5:28/km) - 73cal
5) - 1km - 5:37(5:37/km) - 73cal
6) - 1km - 5:27(5:27/km) - 73cal
7) - 1km - 5:34(5:34/km) - 73cal
8) - 1km - 5:34(5:34/km) - 73cal
9) - 1km - 5:34(5:34/km) - 74cal
10) - 0.98km - 5:15(5:20/km) - 71cal
Pace Zone Summary
====
Pace Zone: 4:40-4:59/km: 1.3%
Pace Zone: 5:00-5:19/km: 18.6%
Pace Zone: 5:20-5:39/km: 53.7%
Pace Zone: 5:40-5:59/km: 17.3%
Pace Zone: 6:00-6:19/km: 4.6%
Pace Zone: 6:20-6:39/km: 1.3%
Ramsey Abbey 10k race with a great turn out from WJ and prizes for several-well done! Never had high hopes for myself in this race as I've just had a particularly tough few weeks at work and a silly amount of hours worked over the last fortnight. Luckily the nggles I felt earlier in the week didn't seem any worse and didn't prevent me from taking part. Overall happy to be able to race and get under the 55min mark again. Great pub lunch and good company afterwards, too!
5:27 5:23 5:27 5:28 5:37 5:27 5:34 5:34 5:34 5:15
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 |
41 |
41 |
2:44 |
0/0 |
3.75 |
2:52 |
2:11 |
8:45 |
0/0 |
4.00 |
5:07 |
2:15 |
8:58 |
0/0 |
4.25 |
7:22 |
2:15 |
9:00 |
0/0 |
4.50 |
9:34 |
2:12 |
8:48 |
0/0 |
4.75 |
11:52 |
2:18 |
9:13 |
0/0 |
5.00 |
14:04 |
2:12 |
8:46 |
0/0 |
5.25 |
16:15 |
2:11 |
8:44 |
0/0 |
5.50 |
18:33 |
2:18 |
9:13 |
0/0 |
5.75 |
20:46 |
2:13 |
8:53 |
0/0 |
6.00 |
23:02 |
2:16 |
9:02 |
0/0 |
6.20 |
24:38 |
1:36 |
7:52 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:03 |
50.85% |
More |
800m |
4:15 |
8:32 |
53.25% |
More |
1km |
5:21 |
8:36 |
55.02% |
More |
Mile |
8:41 |
8:41 |
57.46% |
More |
5k |
27:20 |
8:48 |
63.78% |
More |
5 miles |
44:10 |
8:50 |
64.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:55 |
7:55 |
63.03 |
5km |
26:19 |
8:28 |
66.25 |
5M |
43:35 |
8:43 |
65.37 |
10km |
54:53 |
8:50 |
65.04 |
10M |
1:30:53 |
9:05 |
64.82 |
Half |
2:01:00 |
9:14 |
63.64 |
20M |
3:09:28 |
9:28 |
64.09 |
Mara |
4:12:16 |
9:38 |
63.84 |
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Cracking run! Well done
Well done Shirley - glad all went well
Great running hope you refuelled well in Admeiral Wells afterwards.
Good run Shirley well done especially after busy few weeks.
Great run Features, motivated me to get a wriggle on when you came past me, those two whippersnappers with you pulled me along to the road (Gem* and HS) but were gone once we on the road, but they did have age on their side. Football then finished off a good afternoon, sorry Mr Features!!
Great run features