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-
Time
24:03
-
Miles
3.16
-
Min/mi
7:37
-
Pacing
95.8%
-
WAVA
57.71
-
Cals
380
-
Asc(m)
87
-
Surface
Road
Notes & Comments
2 miles easy, 3 miles @ 10K pace = 6:15s, 1 mile easy.
Missed this on Friday, due to Thurs night out and Fri am swim, and Fri work! So counting the 5K with Ken as tempo. Great day out. Think we dipped under the 23:48 target for Ken's PB. Left groin feels a bit niggly a few hours later now. Didn't do a cool down or stretch after. Did have coffee and cake and chat with HappyT and Son of E! :-)G
Split Summary
====
1) - 1m - 7:44(7:44/m) - 118cal
2) - 1m - 7:33(7:33/m) - 121cal
3) - 1m - 7:30(7:30/m) - 120cal
4) - 0.16m - 1:15(7:55/m) - 21cal
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 3.1%
Pace Zone: 6:40-6:59/mile: 5.2%
Pace Zone: 7:00-7:19/mile: 18.8%
Pace Zone: 7:20-7:39/mile: 33.4%
Pace Zone: 7:40-7:59/mile: 22.3%
Pace Zone: 8:00-8:19/mile: 7.3%
Pace Zone: 8:20-8:39/mile: 3.1%
Pace Zone: 8:40-8:59/mile: 1.7%
Pace Zone: 9:00-9:19/mile: 1.4%
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
57 |
57 |
7:37 |
0/0 |
| 0.25 |
1:55 |
58 |
7:45 |
0/0 |
| 0.38 |
2:51 |
56 |
7:29 |
0/0 |
| 0.50 |
3:50 |
58 |
7:48 |
0/0 |
| 0.63 |
4:47 |
57 |
7:35 |
0/0 |
| 0.75 |
5:46 |
59 |
7:53 |
0/0 |
| 0.88 |
6:45 |
59 |
7:53 |
0/0 |
| 1.00 |
7:44 |
59 |
7:52 |
0/0 |
| 1.13 |
8:40 |
56 |
7:30 |
0/0 |
| 1.25 |
9:37 |
56 |
7:32 |
0/0 |
| 1.38 |
10:34 |
57 |
7:38 |
0/0 |
| 1.50 |
11:29 |
56 |
7:24 |
0/0 |
| 1.63 |
12:27 |
58 |
7:42 |
0/0 |
| 1.75 |
13:25 |
58 |
7:46 |
0/0 |
| 1.88 |
14:21 |
55 |
7:21 |
0/0 |
| 2.00 |
15:17 |
56 |
7:31 |
0/0 |
| 2.13 |
16:14 |
57 |
7:37 |
0/0 |
| 2.25 |
17:11 |
57 |
7:37 |
0/0 |
| 2.38 |
18:09 |
57 |
7:39 |
0/0 |
| 2.50 |
19:05 |
56 |
7:30 |
0/0 |
| 2.63 |
20:01 |
56 |
7:27 |
0/0 |
| 2.75 |
20:58 |
57 |
7:35 |
0/0 |
| 2.88 |
21:53 |
56 |
7:25 |
0/0 |
| 3.00 |
22:47 |
54 |
7:11 |
0/0 |
| 3.13 |
23:38 |
51 |
6:46 |
0/0 |
| 3.16 |
24:04 |
26 |
12:51 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:32 |
6:32 |
62.01 |
| 5km |
23:36 |
7:36 |
57.74 |
| 5M |
40:27 |
8:05 |
54.75 |
| 10km |
51:44 |
8:20 |
53.37 |
| 10M |
1:28:42 |
8:52 |
51.00 |
| Half |
2:00:26 |
9:12 |
49.51 |
| 20M |
3:14:31 |
9:44 |
47.84 |
| Mara |
4:24:07 |
10:05 |
47.03 |
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