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-
Time
40:52
-
Miles
6.02
-
Min/mi
6:47
-
Pacing
87%
-
WAVA
63.40
-
Cals
728
-
Asc(m)
42
-
Hillscore
18
-
Surface
Grass
Notes & Comments
South Yorks Cross Country Race 2 - Graves Park.
Had a good run overall, on the start line I was suffering from CBA's and found myself behind Martin Booth and a few others and not being bothered. I found my feet after half a mile and climbed pretty strongly today and kept the pace constant until the end, started pulling Robin back in at the end but I'd given him too big a start but eased past Andy Shelbourne in the last mile. Nice run - enjoyed this, probably due to realistic starting pace and the hill training done during the week can't have hurt.
Split Summary
===
1) 1m - 6:29(6:29/m) 121cal
2) 1m - 6:55(6:55/m) 121cal
3) 1m - 6:52(6:52/m) 121cal
4) 1m - 6:54(6:54/m) 121cal
5) 1m - 6:53(6:53/m) 121cal
6) 1m - 6:42(6:42/m) 121cal
7) 0.02m - 8(6:13/m) 2cal
6:29 6:55 6:52 6:54 6:53 6:42 8
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.25 |
1:28 |
1:28 |
5:50 |
0/4 |
| 0.50 |
2:53 |
1:25 |
5:41 |
0/20 |
| 0.75 |
4:44 |
1:51 |
7:24 |
14/0 |
| 1.00 |
6:28 |
1:44 |
6:56 |
17/2 |
| 1.25 |
8:22 |
1:55 |
7:39 |
10/1 |
| 1.50 |
9:54 |
1:32 |
6:07 |
0/11 |
| 1.75 |
11:44 |
1:50 |
7:21 |
14/0 |
| 2.00 |
13:23 |
1:39 |
6:34 |
0/16 |
| 2.25 |
15:00 |
1:37 |
6:26 |
0/5 |
| 2.50 |
16:29 |
1:30 |
5:59 |
0/20 |
| 2.75 |
18:27 |
1:57 |
7:49 |
16/0 |
| 3.00 |
20:15 |
1:48 |
7:12 |
17/1 |
| 3.25 |
22:07 |
1:52 |
7:29 |
10/1 |
| 3.50 |
23:41 |
1:34 |
6:16 |
1/11 |
| 3.75 |
25:31 |
1:51 |
7:22 |
13/0 |
| 4.00 |
27:08 |
1:37 |
6:27 |
0/16 |
| 4.25 |
28:45 |
1:37 |
6:29 |
0/6 |
| 4.50 |
30:14 |
1:29 |
5:56 |
0/18 |
| 4.75 |
32:12 |
1:58 |
7:51 |
16/0 |
| 5.00 |
34:02 |
1:49 |
7:18 |
18/2 |
| 5.25 |
35:53 |
1:52 |
7:26 |
9/1 |
| 5.50 |
37:26 |
1:33 |
6:10 |
1/12 |
| 5.75 |
39:17 |
1:51 |
7:24 |
13/0 |
| 6.00 |
40:44 |
1:27 |
5:48 |
0/16 |
| 6.01 |
40:51 |
7 |
13:11 |
0/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
28 4.9% |
7:46
|
|
28 5.2% |
7:38
|
|
28 5.1% |
7:50
|
|
16 4.7% |
7:42
|
|
16 4.8% |
8:14
|
|
16 4.6% |
8:04
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:24 |
5:37 |
53.53% |
More |
| 800m |
2:50 |
5:43 |
60.04% |
More |
| 1km |
3:42 |
5:57 |
60.88% |
More |
| Mile |
6:28 |
6:28 |
60.65% |
More |
| 5k |
20:58 |
6:45 |
62.64% |
More |
| 5 miles |
34:02 |
6:48 |
62.96% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:06 |
6:06 |
64.26 |
| 5km |
20:16 |
6:31 |
64.83 |
| 5M |
33:34 |
6:43 |
63.83 |
| 10km |
42:16 |
6:48 |
63.29 |
| 10M |
1:09:59 |
7:00 |
62.54 |
| Half |
1:33:11 |
7:07 |
61.87 |
| 20M |
2:25:55 |
7:18 |
61.79 |
| Mara |
3:14:16 |
7:25 |
62.03 |
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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