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Sun 22nd Feb 2009 at 10:00am by MAD Superman
Run > Cross Country
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Time
36:21
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Miles
4.98
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Min/mi
7:18
-
Pacing
1%
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WAVA
57.63
-
Cals
591
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Asc(m)
503
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Surface
Mixed
Notes & Comments
EMXC 4 - Colwick Woods. 2 laps - 3 big hills per lap. Toughest XC yet.
Finished 11th, 3rd Redhill just ahead of Nashy
Split Summary
====
Lap 1 - 1 miles - 06:22 - 117cal
Lap 2 - 1 miles - 08:06 - 120cal
Lap 3 - 1 miles - 07:20 - 121cal
Lap 4 - 1 miles - 07:55 - 118cal
Lap 5 - 0.98 miles - 06:38 - 115cal
06:22 08:06 07:20 07:55 06:38
Elevation
No climbs of at least 10 metres detected.
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:19 |
6:19 |
61.21 |
| 5km |
21:44 |
7:00 |
58.97 |
| 5M |
36:31 |
7:18 |
57.69 |
| 10km |
46:16 |
7:27 |
57.06 |
| 10M |
1:17:45 |
7:47 |
55.63 |
| Half |
1:44:22 |
7:58 |
54.62 |
| 20M |
2:45:34 |
8:17 |
54.20 |
| Mara |
3:42:16 |
8:29 |
54.21 |
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