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Sun 18th Jan 2015 at 11:00am by Groundhog
Run > Cross Country
Good
cold
-
Time
47:33
-
Miles
5.69
-
Min/mi
8:21
-
Pacing
83.9%
-
WAVA
56.21
-
Cals
728
-
BPM
169
-
%MHR
90.5
-
B/mi
1414
-
Asc(m)
42
-
Hillscore
11
-
Surface
Trail
Notes & Comments
TVXC Bracknell at Lightwater Country Park. Hilly and muddy course. Felt pretty good and finshed strongly beating last year's time which was also done 1 week after Winter Tanners 30mile, by 4 minutes.
Split Summary
===
1) 1m - 9:12(9:12/m) 161/179bpm 130cal 2.92/4.04/hr
2) 1m - 7:51(7:51/m) 169/180bpm 121cal 3.42/4.56/hr
3) 1m - 8:10(8:10/m) 170/174bpm 126cal 3.28/4.19/hr
4) 1m - 9:01(9:01/m) 172/178bpm 141cal 2.97/5.05/hr
5) 1m - 7:48(7:49/m) 171/177bpm 121cal 3.44/4.28/hr
6) 0.69m - 5:30(7:58/m) 178/183bpm 89cal 3.37/4.05/hr
9:12 7:51 8:10 9:01 7:48 5:30
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.25 |
2:26 |
2:26 |
9:45 |
136 85-174 |
1327 |
13/0 |
| 0.50 |
4:40 |
2:14 |
8:54 |
172 165-179 |
1531 |
6/7 |
| 0.75 |
6:46 |
2:06 |
8:24 |
165 162-170 |
1386 |
11/2 |
| 1.00 |
9:11 |
2:25 |
9:39 |
171 165-178 |
1649 |
12/0 |
| 1.25 |
11:00 |
1:50 |
7:20 |
171 167-176 |
1253 |
1/16 |
| 1.50 |
13:13 |
2:12 |
8:49 |
168 160-175 |
1480 |
0/14 |
| 1.75 |
15:15 |
2:02 |
8:10 |
170 165-180 |
1388 |
5/6 |
| 2.00 |
17:02 |
1:47 |
7:07 |
170 166-178 |
1211 |
0/9 |
| 2.25 |
18:55 |
1:53 |
7:32 |
167 164-172 |
1259 |
1/6 |
| 2.50 |
20:54 |
1:59 |
7:56 |
172 168-174 |
1365 |
5/3 |
| 2.75 |
23:02 |
2:08 |
8:31 |
170 167-174 |
1447 |
2/3 |
| 3.00 |
25:12 |
2:10 |
8:40 |
172 169-174 |
1489 |
8/1 |
| 3.25 |
27:27 |
2:15 |
9:01 |
171 168-175 |
1541 |
17/0 |
| 3.50 |
29:37 |
2:10 |
8:41 |
175 172-177 |
1519 |
11/1 |
| 3.75 |
32:24 |
2:47 |
11:10 |
171 169-175 |
1909 |
12/1 |
| 4.00 |
34:14 |
1:49 |
7:16 |
173 169-176 |
1257 |
1/16 |
| 4.25 |
36:19 |
2:06 |
8:22 |
170 167-174 |
1423 |
0/16 |
| 4.50 |
38:29 |
2:10 |
8:39 |
170 167-175 |
1471 |
5/5 |
| 4.75 |
40:13 |
1:44 |
6:56 |
174 171-177 |
1206 |
0/9 |
| 5.00 |
42:02 |
1:49 |
7:17 |
171 168-176 |
1244 |
0/6 |
| 5.25 |
43:57 |
1:55 |
7:39 |
178 175-181 |
1363 |
7/2 |
| 5.50 |
46:00 |
2:03 |
8:12 |
175 172-178 |
1435 |
2/4 |
| 5.69 |
47:32 |
1:32 |
8:07 |
181 176-183 |
1469 |
10/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
40 3.2% |
9:32
|
|
16 6.8% |
10:26
|
|
15 3.9% |
8:45
|
|
13 3.3% |
8:14
|
|
13 3.5% |
7:53
|
|
12 2.3% |
8:48
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:42 |
6:51 |
47.81% |
More |
| 800m |
3:30 |
7:03 |
54.29% |
More |
| 1km |
4:29 |
7:12 |
55.93% |
More |
| Mile |
7:28 |
7:28 |
57.63% |
More |
| 5k |
25:41 |
8:16 |
55.99% |
More |
| 5 miles |
41:18 |
8:16 |
56.70% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:04 |
6:04 |
70.94 |
| 5km |
23:14 |
7:29 |
61.88 |
| 5M |
40:48 |
8:10 |
57.38 |
| 10km |
52:47 |
8:30 |
55.35 |
| 10M |
1:32:43 |
9:16 |
51.70 |
| Half |
2:07:39 |
9:45 |
49.53 |
| 20M |
3:30:40 |
10:32 |
46.90 |
| Mara |
4:50:03 |
11:04 |
45.52 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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