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Sun 11th Jan 2015 at 10:00am by PhilB66
Run > Race
-
Time
36:29
-
Miles
4.89
-
Min/mi
7:28
-
Pacing
87.6%
-
WAVA
62.67
-
Cals
593
-
Asc(m)
42
-
Hillscore
11
-
Surface
Grass
Notes & Comments
Fourth fixture of Herts Sunday XC League.
Had my best result to date finishing 113rd, though a bit disappointed to only be 9th BSRC runner and to lose a number of places towards the end when I really struggled up the last hill.
Felt that held nice 'cruising' pace going through the woods, but lost a few places on the second loop (including 3 BSRC runners - Matt, Ollie and Keith) and did not have another gear to move into.
Split Summary
===
1) 4.89m - 36:29(7:28/m) 593cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.25 |
1:48 |
1:48 |
7:12 |
8/0 |
0.50 |
3:20 |
1:32 |
6:09 |
0/19 |
0.75 |
5:13 |
1:53 |
7:31 |
9/2 |
1.00 |
7:17 |
2:04 |
8:16 |
9/2 |
1.25 |
9:04 |
1:47 |
7:08 |
0/7 |
1.50 |
10:58 |
1:54 |
7:35 |
4/12 |
1.75 |
13:05 |
2:07 |
8:28 |
16/0 |
2.00 |
15:06 |
2:01 |
8:04 |
8/0 |
2.25 |
16:52 |
1:47 |
7:07 |
1/5 |
2.50 |
18:43 |
1:51 |
7:22 |
3/2 |
2.75 |
20:19 |
1:36 |
6:25 |
0/17 |
3.00 |
22:10 |
1:51 |
7:23 |
4/12 |
3.25 |
24:18 |
2:08 |
8:32 |
20/0 |
3.50 |
26:22 |
2:04 |
8:17 |
9/0 |
3.75 |
28:09 |
1:47 |
7:07 |
0/5 |
4.00 |
29:58 |
1:49 |
7:17 |
4/1 |
4.25 |
31:37 |
1:39 |
6:36 |
0/14 |
4.50 |
33:18 |
1:41 |
6:44 |
3/17 |
4.75 |
35:29 |
2:11 |
8:43 |
15/0 |
4.88 |
36:30 |
1:01 |
8:07 |
3/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:08 |
53.39% |
More |
800m |
3:16 |
6:35 |
58.19% |
More |
1km |
4:09 |
6:40 |
60.41% |
More |
Mile |
6:54 |
6:54 |
62.45% |
More |
5k |
23:06 |
7:26 |
62.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:35 |
5:35 |
77.09 |
5km |
21:21 |
6:52 |
67.34 |
5M |
37:27 |
7:29 |
62.52 |
10km |
48:25 |
7:48 |
60.34 |
10M |
1:24:58 |
8:30 |
56.41 |
Half |
1:56:55 |
8:55 |
54.08 |
20M |
3:12:46 |
9:38 |
51.26 |
Mara |
4:25:13 |
10:07 |
49.78 |
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