Sun 5th Jan 2014 at 11:00am by not built for speed

Run > General

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Time
1:44:43
Miles
9.90
Min/mi
10:35
Pacing
87%
WAVA
46.31
Cals
1149
Asc(m)
248
Hillscore
21
Surface
Mixed

Notes & Comments

Tadwoth 10m race

Very sore piriformis, esp on downhills.

felt i needed some boost about 6m, maybe needed something extra after yesterdays run.

Imported from file

Split Summary
===
1) 1m - 10:00(10:00/m) 117cal
2) 1m - 11:15(11:15/m) 117cal
3) 1m - 10:06(10:06/m) 119cal
4) 1m - 10:16(10:16/m) 117cal
5) 1m - 10:25(10:25/m) 120cal
6) 1m - 10:57(10:57/m) 118cal
7) 1m - 11:37(11:37/m) 106cal
8) 1m - 9:54(9:54/m) 120cal
9) 1m - 11:58(11:58/m) 109cal
10) 0.9m - 8:16(9:10/m) 106cal

Speed Summary
===
Fastest 400m in 2:08
Fastest 800m in 4:24
Fastest 1km in 5:32
Fastest 1200m in 6:49
Fastest mile in 9:20

Pace Zone Summary
===
8:20-8:39/mile: 2.4%
8:40-8:59/mile: 4.4%
9:00-9:19/mile: 8.8%
9:20-9:39/mile: 9.9%
9:40-9:59/mile: 11.1%
10:00-10:19/mile: 9.6%
10:20-10:39/mile: 9.5%
10:40-10:59/mile: 7.3%
11:00-11:19/mile: 7.3%
11:20-11:39/mile: 4.7%
11:40-11:59/mile: 3.4%
12:00-12:19/mile: 3.3%
12:20-12:39/mile: 2.1%
12:40-12:59/mile: 2.2%

10:00 11:15 10:06 10:16 10:25 10:57 11:37 9:54 11:58 8:16

Pace

22%

28%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.50	5:05	5:05	10:09	12/1
1.00	10:01	4:56	9:53	1/22
1.50	15:23	5:22	10:44	27/7
2.00	21:13	5:50	11:40	38/0
2.50	26:17	5:04	10:07	8/7
3.00	31:19	5:02	10:04	11/6
3.50	36:05	4:46	9:32	1/29
4.00	41:35	5:31	11:02	3/24
4.50	47:00	5:25	10:50	23/0
5.00	52:01	5:01	10:02	3/8
5.50	57:13	5:11	10:23	1/33
6.00	1:02:57	5:45	11:29	31/0
6.50	1:09:27	6:30	12:59	33/4
7.00	1:14:34	5:07	10:14	7/4
7.50	1:19:35	5:02	10:04	9/9
8.00	1:24:28	4:52	9:44	1/33
8.50	1:30:27	6:00	12:00	4/16
9.00	1:36:26	5:58	11:57	23/0
9.50	1:41:09	4:44	9:27	2/10
9.90	1:44:44	3:35	8:56	1/11

Elevation

Asc 248m, Range 76m, Flat prediction 1:39:24

Elevation Graph

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Biggest Climbs (m)	Min/mi
76 3.1%	11:32
66 5.2%	11:22
27 2.9%	12:19
26 2.7%	11:02
11 2.6%	10:20
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	9:13	9:13	45.75
5km	30:39	9:52	48.07
5M	50:46	10:09	46.96
10km	1:03:55	10:17	46.53
10M	1:45:50	10:35	46.30
Half	2:20:55	10:45	45.44
20M	3:40:40	11:02	45.76
Mara	4:53:48	11:13	45.60

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