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Tue 27th Dec 2016 at 11:00am by CT
Run > Race
cold
-
Time
1:17:00
-
Miles
9.96
-
Min/mi
7:44
-
Pacing
88%
-
WAVA
71.19
-
Cals
1188
-
Asc(m)
42
-
Hillscore
25
-
Surface
Trail
Notes & Comments
Ilford AC 10 Mile XC - Hainault Forest
Sunny but cold. Very muddy in places but firm for most of the course. Ground was frozen at first due to overnight frost. Got muddier as the race went on. 3 laps with a really nasty hill - but on the plus side its more fun going down it! Great encouragement form runners going both ways on the crossover sections which was lovely. I really enjoyed it & the icing on the cake was coming second lady. Really thrilled by that as it was so unexpected.
Split Summary
===
1) 9.96m - 1:17:00(7:44/m) 1188cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
4:06 |
4:06 |
8:13 |
24/1 |
1.00 |
7:40 |
3:34 |
7:08 |
2/27 |
1.50 |
11:10 |
3:30 |
7:00 |
5/25 |
2.00 |
14:55 |
3:45 |
7:30 |
6/5 |
2.50 |
19:16 |
4:21 |
8:43 |
39/0 |
3.00 |
23:00 |
3:44 |
7:27 |
8/12 |
3.50 |
26:47 |
3:47 |
7:34 |
8/15 |
4.00 |
30:57 |
4:10 |
8:21 |
19/2 |
4.50 |
34:20 |
3:23 |
6:46 |
0/43 |
5.00 |
37:56 |
3:36 |
7:12 |
5/13 |
5.50 |
41:58 |
4:02 |
8:03 |
19/0 |
6.00 |
46:24 |
4:26 |
8:52 |
35/0 |
6.50 |
50:05 |
3:41 |
7:22 |
2/22 |
7.00 |
54:10 |
4:06 |
8:11 |
20/6 |
7.50 |
58:05 |
3:55 |
7:50 |
6/11 |
8.00 |
1:01:31 |
3:26 |
6:51 |
0/39 |
8.50 |
1:05:16 |
3:45 |
7:30 |
6/9 |
9.00 |
1:09:43 |
4:27 |
8:55 |
34/0 |
9.50 |
1:13:48 |
4:05 |
8:09 |
17/3 |
9.96 |
1:17:01 |
3:13 |
7:02 |
2/23 |
Elevation
Biggest Climbs (m) |
Min/mi |
56 4.1% |
8:45
|
56 4.1% |
8:38
|
56 4.1% |
8:30
|
27 3.6% |
8:40
|
27 3.2% |
8:26
|
27 3.4% |
8:14
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
63.56% |
More |
800m |
3:20 |
6:41 |
65.30% |
More |
1km |
4:12 |
6:45 |
67.39% |
More |
Mile |
6:57 |
6:57 |
69.04% |
More |
5k |
23:31 |
7:34 |
70.40% |
More |
5 miles |
37:49 |
7:34 |
70.86% |
More |
10k |
47:30 |
7:39 |
70.24% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
71.24 |
5km |
22:24 |
7:13 |
73.89 |
5M |
37:05 |
7:25 |
72.26 |
10km |
46:42 |
7:31 |
71.44 |
10M |
1:17:20 |
7:44 |
71.19 |
Half |
1:42:57 |
7:52 |
70.79 |
20M |
2:41:13 |
8:04 |
69.71 |
Mara |
3:34:39 |
8:12 |
68.61 |
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