Sun 12th Dec 2010 at 10:00am by Rken

Run > Cross Country

cold

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Time
39:01
Miles
5.00
Min/mi
7:48
Pacing
92%
WAVA
62.02
Cals
676
Asc(m)
176
Surface
Road

Notes & Comments

3 comments

Split Summary

====

1) - 1m - 7:37(7:37/m) - 132cal

2) - 1m - 7:40(7:40/m) - 137cal

3) - 1m - 7:39(7:39/m) - 136cal

4) - 1m - 8:23(8:23/m) - 136cal

5) - 1m - 7:42(7:42/m) - 135cal

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 1.5%

Pace Zone: 6:20-6:39/mile: 3.8%

Pace Zone: 6:40-6:59/mile: 8.8%

Pace Zone: 7:00-7:19/mile: 12%

Pace Zone: 7:20-7:39/mile: 17.9%

Pace Zone: 7:40-7:59/mile: 17%

Pace Zone: 8:00-8:19/mile: 8.4%

Pace Zone: 8:20-8:39/mile: 9.5%

Pace Zone: 8:40-8:59/mile: 4.4%

Pace Zone: 9:00-9:19/mile: 2.9%

Pace Zone: 9:20-9:39/mile: 2.5%

Pace Zone: 9:40-9:59/mile: 1.3%

Pace Zone: 10:20-10:39/mile: 1.1%

Pace Zone: 10:40-10:59/mile: 1.1%

Very enjoyable frostbite run , not done this one before, had been told all about the mud in previous years, but fortunately the recent cold conditions meant the ground held up pretty well, along a winding but impressive route. Good stuff.

7:37 7:40 7:39 8:23 7:42

	swerver good course and one we should plan in another time
	dingdong* Good pace Rken well done.
	swerver no its only 20 miles down the A1, would be a good sunday run, and the cafe do bacon butties

Pace

56%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:50	1:50	7:19	0/0
0.50	3:51	2:01	8:05	0/0
0.75	5:46	1:55	7:42	0/0
1.00	7:36	1:50	7:20	0/0
1.25	9:37	2:01	8:05	0/0
1.50	11:30	1:52	7:30	0/0
1.75	13:21	1:52	7:26	0/0
2.00	15:16	1:54	7:38	0/0
2.25	17:06	1:50	7:21	0/0
2.50	19:02	1:56	7:45	0/0
2.75	20:59	1:57	7:47	0/0
3.00	22:55	1:56	7:42	0/0
3.25	24:58	2:03	8:12	0/0
3.50	27:05	2:08	8:31	0/0
3.75	29:19	2:14	8:54	0/0
4.00	31:18	1:59	7:55	0/0
4.25	33:15	1:57	7:48	0/0
4.50	35:08	1:53	7:33	0/0
4.75	37:10	2:02	8:09	0/0
5.00	38:59	1:49	7:15	0/0
5.00	39:02	3	442096167273:27:52	0/0

Elevation

Asc 176m, Range 0m, Flat prediction 39:01

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	46.98%	More
800m	3:40	7:22	53.76%	More
1km	4:37	7:26	55.63%	More
Mile	7:26	7:26	58.63%	More
5k	23:51	7:41	62.25%	More
5 miles	38:59	7:48	62.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	65.42
5km	23:09	7:27	64.13
5M	39:01	7:48	62.00
10km	49:31	7:58	61.03
10M	1:23:29	8:21	59.86
Half	1:52:16	8:34	58.45
20M	2:58:36	8:56	58.22
Mara	4:00:11	9:10	57.73

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