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Sun 1st Jul 2012 at 10:00am by Nathalie29

Run > Race

March AC Spud Run

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Time
43:04
Miles
5.00
Min/mi
8:37
Pacing
90.4%
WAVA
56.33
Cals
575
Asc(m)
27
Surface
Road

hard

Notes & Comments

6 comments

Split Summary

====

1) - 1m - 8:22(8:22/m) - 115cal

2) - 1m - 8:36(8:36/m) - 116cal

3) - 1m - 8:41(8:41/m) - 115cal

4) - 1m - 9:18(9:18/m) - 114cal

5) - 1m - 8:07(8:07/m) - 115cal

Pace Zone Summary

====

Pace Zone: 7:00-7:19/mile: 2.4%

Pace Zone: 7:20-7:39/mile: 4.8%

Pace Zone: 7:40-7:59/mile: 10.3%

Pace Zone: 8:00-8:19/mile: 18.7%

Pace Zone: 8:20-8:39/mile: 21.3%

Pace Zone: 8:40-8:59/mile: 15.7%

Pace Zone: 9:00-9:19/mile: 9.7%

Pace Zone: 9:20-9:39/mile: 4.2%

Pace Zone: 9:40-9:59/mile: 2.8%

Pace Zone: 10:00-10:19/mile: 1.2%

Pace Zone: 11:00-11:19/mile: 1.6%

March Spud Run - hard going along the riverbank.

8:22 8:36 8:41 9:18 8:07

	Jiffy Well done, great run, gave Daftlad a good arse kicking today....
	Nathalie29 disappointed with miles 3 and 4 - lost my motivation and confidence a bit when I was struggling - to be fair - pre race prep for Daftlad was not ideal
	Jiffy wouldn't be too disappointed, those were harder miles, you picked it up again for mile 5 so that's a big positive....
	Nathalie29 ty - am really wanting to do a good run for the Race for Life so any advice would be appreciated
	Andy h Well done Nathalie great running.
	Mrs Jiffy Well done Nathalie, running along that river bank is hard work.

Pin Map

0mi in 0

Pace

30%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	2:05	2:05	8:22	0/0
0.50	4:09	2:03	8:13	0/0
0.75	6:15	2:07	8:26	0/0
1.00	8:22	2:07	8:28	0/0
1.25	10:32	2:10	8:40	0/0
1.50	12:43	2:11	8:42	0/0
1.75	14:50	2:07	8:29	0/0
2.00	16:58	2:08	8:32	0/0
2.25	19:02	2:05	8:19	0/0
2.50	21:11	2:08	8:32	0/0
2.75	23:19	2:08	8:33	0/0
3.00	25:39	2:20	9:20	0/0
3.25	27:45	2:06	8:25	0/0
3.50	29:56	2:11	8:45	0/0
3.75	32:13	2:17	9:09	0/0
4.00	34:56	2:43	10:51	0/0
4.25	37:09	2:13	8:54	0/0
4.50	39:09	1:59	7:57	0/0
4.75	41:12	2:03	8:14	0/0
5.00	43:04	1:52	7:26	0/0
5.00	43:05	1	194746717165:53:24	0/0

Elevation

Asc 27m, Range 0m, Flat prediction 43:04

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	48.30%	More
800m	3:54	7:50	50.72%	More
1km	4:54	7:53	52.52%	More
Mile	8:08	8:08	53.82%	More
5k	26:31	8:32	56.07%	More
5 miles	43:04	8:37	56.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:55	7:55	55.28
5km	26:06	8:24	56.98
5M	43:04	8:37	56.30
10km	54:08	8:43	55.94
10M	1:29:20	8:56	55.74
Half	1:58:42	9:04	55.43
20M	3:05:17	9:16	55.40
Mara	4:06:11	9:24	55.09

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