Sun 10th Nov 2013 at 12:00pm by justcol

Run > Race

Scottish 4K XC Champs - Bellahouston Park

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Time
15:03
Miles
2.54
Min/mi
5:56
Pacing
NAN%
WAVA
72.87
Cals
302
Asc(m)
41
Surface
Grass

Notes & Comments

First race as a Vet40! SA short course 4k @ Bellahouston Park, had a good consistently paced run, I have seen improvement since Deans a few weeks ago.

Thinking it's now time to up my mileage, 4 weeks until start of marathon plan.

Split Summary
===
1) 1m - 5:49(5:50/m) 119cal
2) 1m - 6:01(6:01/m) 120cal
3) 0.54m - 3:12(5:55/m) 63cal

Speed Summary
===
Fastest 400m in 1:17
Fastest 800m in 2:47
Fastest 1km in 3:31
Fastest 1200m in 4:19
Fastest mile in 5:48

Pace Zone Summary
===
4:40-4:59/mile: 2.2%
5:00-5:19/mile: 8.8%
5:20-5:39/mile: 12.8%
5:40-5:59/mile: 26.4%
6:00-6:19/mile: 25.6%
6:20-6:39/mile: 13.2%
6:40-6:59/mile: 3.5%
7:00-7:19/mile: 2.6%

5:49 6:01 3:12

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	0	0	0	0/2
0.25	0	0	0	1/1
0.38	0	0	0	0/2
0.50	0	0	0	2/0
0.63	0	0	0	4/0
0.75	0	0	0	4/1
0.88	0	0	0	0/8
1.00	0	0	0	6/1
1.13	0	0	0	0/4
1.25	0	0	0	1/1
1.38	0	0	0	1/1
1.50	0	0	0	1/1
1.63	0	0	0	0/1
1.75	0	0	0	1/1
1.88	0	0	0	3/0
2.00	0	0	0	6/0
2.13	0	0	0	0/9
2.25	0	0	0	5/1
2.38	0	0	0	0/4
2.50	0	0	0	1/1
2.52	0	0	0	1/0

Elevation

Asc 41m, Range 11m, Flat prediction 15:03

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:32	55.89%	More
800m	2:53	5:48	61.55%	More
1km	3:39	5:52	63.51%	More
Mile	6:08	6:08	64.87%	More
5k	20:53	6:43	64.80%	More
5 miles	34:58	7:00	62.82%	More
10k	44:00	7:05	62.26%	More
10 miles	1:13:38	7:22	61.42%	More
Half	1:39:05	7:34	60.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:36	5:36	71.09
5km	18:38	6:00	72.62
5M	30:51	6:10	71.21
10km	38:51	6:15	70.52
10M	1:04:20	6:26	70.30
Half	1:25:39	6:32	69.28
20M	2:14:07	6:42	70.10
Mara	2:58:34	6:49	70.21

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