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How To Use The Grid
Find your time from a reacent 10k, if you fall between two times select the quicker option. Then read accross the row to see the time that you should be taking for each distance.
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Current 10k time
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|
Easy Pace
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Tempo Pace
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Interval
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Mile
|
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400m
|
1000m
|
Mile
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400m
|
1000m
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1200m
|
mile
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|
63:46
|
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12:16
|
|
02:33
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06:24
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10:18
|
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02:22
|
-
|
-
|
-
|
|
60:26
|
|
11:41
|
|
02:26
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06:05
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09:47
|
|
02:14
|
-
|
-
|
-
|
|
57:26
|
|
11:09
|
|
02:19
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05:48
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09:20
|
|
02:08
|
-
|
-
|
-
|
|
54:44
|
|
10:40
|
|
02:13
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05:33
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08:55
|
|
02:02
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05:07
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-
|
-
|
|
52:17
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|
10:14
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|
02:07
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05:19
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08:33
|
|
01:56
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04:54
|
-
|
-
|
|
50:03
|
|
09:50
|
|
02:02
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05:06
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08:12
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|
01:52
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04:42
|
-
|
-
|
|
49:01
|
|
09:28
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|
01:57
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04:54
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07:52
|
|
01:51
|
04:36
|
-
|
-
|
|
48:01
|
|
09:07
|
|
01:53
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04:43
|
07:33
|
|
01:48
|
04:31
|
-
|
-
|
|
47:04
|
|
08:58
|
|
01:51
|
04:38
|
07:25
|
|
01:46
|
04:26
|
-
|
-
|
|
46:09
|
|
08:48
|
|
01:49
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04:33
|
07:17
|
|
01:44
|
04:21
|
-
|
-
|
|
45:16
|
|
08:39
|
|
01:47
|
04:29
|
07:10
|
|
01:42
|
04:16
|
-
|
-
|
|
44:25
|
|
08:31
|
|
01:45
|
04:24
|
07:02
|
|
01:40
|
04:12
|
05:00
|
-
|
|
43:36
|
|
08:22
|
|
01:43
|
04:20
|
06:55
|
|
98
|
04:07
|
04:54
|
-
|
|
42:50
|
|
08:14
|
|
01:42
|
04:15
|
06:51
|
|
96
|
04:03
|
04:49
|
-
|
|
42:04
|
|
08:07
|
|
01:40
|
04:11
|
06:44
|
|
95
|
03:59
|
04:45
|
-
|
|
41:21
|
|
07:59
|
|
98
|
04:07
|
06:38
|
|
93
|
03:55
|
04:41
|
-
|
|
40:39
|
|
07:52
|
|
97
|
04:04
|
06:32
|
|
92
|
03:51
|
04:36
|
-
|
|
39:59
|
|
07:45
|
|
95
|
04:00
|
06:26
|
|
91
|
03:48
|
04:33
|
-
|
|
39:20
|
|
07:38
|
|
94
|
03:56
|
06:20
|
|
90
|
03:44
|
04:29
|
-
|
|
38:42
|
|
07:31
|
|
93
|
03:53
|
06:15
|
|
98
|
03:41
|
04:25
|
-
|
|
38:06
|
|
07:25
|
|
91
|
03:50
|
06:09
|
|
87
|
03:37
|
04:21
|
-
|
|
37:31
|
|
07:19
|
|
90
|
03:45
|
06:04
|
|
86
|
03:34
|
04:18
|
-
|
|
36:57
|
|
07:13
|
|
89
|
03:43
|
05:59
|
|
85
|
03:31
|
04:15
|
-
|
|
36:24
|
|
07:07
|
|
88
|
03:40
|
05:54
|
|
83
|
03:28
|
04:10
|
-
|
|
35:52
|
|
07:01
|
|
86
|
03:37
|
05:50
|
|
82
|
03:25
|
04:07
|
-
|
|
35:22
|
|
06:56
|
|
85
|
03:34
|
05:45
|
|
81
|
03:23
|
04:03
|
-
|
|
34:52
|
|
06:50
|
|
84
|
03:32
|
05:41
|
|
80
|
03:20
|
04:00
|
-
|
|
34:23
|
|
06:45
|
|
83
|
03:29
|
05:36
|
|
79
|
03:17
|
03:57
|
-
|
|
33:55
|
|
06:40
|
|
82
|
03:26
|
05:32
|
|
78
|
03:15
|
03:54
|
-
|
|
33:28
|
|
06:35
|
|
81
|
03:24
|
05:28
|
|
77
|
03:12
|
03:51
|
-
|
|
33:01
|
|
06:30
|
|
80
|
03:21
|
05:24
|
|
76
|
03:10
|
03:48
|
-
|
|
32:35
|
|
06:26
|
|
79
|
03:19
|
05:20
|
|
75
|
03:08
|
03:45
|
05:00
|
|
32:11
|
|
06:21
|
|
78
|
03:16
|
05:16
|
|
74
|
03:05
|
03:42
|
04:57
|
|
31:46
|
|
06:17
|
|
77
|
03:14
|
05:13
|
|
73
|
03:03
|
03:39
|
04:53
|
|
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Last Updated on Tuesday, 29 March 2011 14:10 |
