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Sun 1st Mar 2009 at 10:00am by Tia

Run > Race
  • Good
  • Time
    3:03:58
  • Miles
    20.10
  • Min/mi
    9:09
  • WAVA
    54.02
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Mad March Pukka 20 Miler
Plan (again)

5M @ 9.45m/m
5M @ 9.30m/m
5M @ 9m/m
5M @ 8.35 m/m

Suffered with dead leg/cramp in left hamstring 14-16miles!!

=======
Summary
=======
Distance: 20.10m
Time taken: 03:03:58
Average/Max Speed : 6.56mph / 8.81mph
Average/Min Pace : 00:09:09 / 00:06:48
Average/Max heart rate: 163/180
Calories used: 1767

======
Splits
======
10:15:03 1.00m 00:09:29 6.32mph 7.07mph 148bpm 158bpm
10:24:33 1.00m 00:09:41 6.19mph 6.92mph 152bpm 158bpm
10:34:15 1.00m 00:09:49 6.10mph 6.92mph 154bpm 164bpm
10:44:05 1.00m 00:09:34 6.27mph 7.59mph 154bpm 161bpm
10:53:39 1.00m 00:09:28 6.33mph 7.16mph 160bpm 168bpm
11:03:07 1.00m 00:09:10 6.54mph 7.89mph 158bpm 165bpm
11:12:18 1.00m 00:09:15 6.48mph 7.59mph 160bpm 165bpm
11:21:34 1.00m 00:09:18 6.45mph 7.81mph 161bpm 165bpm
11:30:52 1.00m 00:09:16 6.46mph 7.14mph 164bpm 166bpm
11:40:09 1.00m 00:08:59 6.68mph 7.92mph 164bpm 169bpm
11:49:08 1.00m 00:09:01 6.65mph 7.79mph 167bpm 171bpm
11:58:10 1.00m 00:09:05 6.60mph 7.64mph 167bpm 171bpm
12:07:15 1.00m 00:09:06 6.59mph 7.69mph 169bpm 173bpm
12:16:21 1.00m 00:09:01 6.65mph 7.75mph 169bpm 172bpm
12:25:22 1.00m 00:08:51 6.77mph 7.73mph 172bpm 175bpm
12:34:14 1.00m 00:08:44 6.87mph 7.83mph 171bpm 172bpm
12:42:58 1.00m 00:09:16 6.47mph 7.91mph 170bpm 173bpm
12:52:15 1.00m 00:08:33 7.01mph 7.91mph 173bpm 176bpm
13:00:48 1.00m 00:09:01 6.65mph 8.00mph 174bpm 176bpm
13:09:50 1.00m 00:08:24 7.13mph 8.15mph 175bpm 179bpm
13:18:15 0.10m 00:00:46 7.90mph 8.81mph 179bpm 180bpm
9.29,9.41,9.49,9.34,9.28,9.10,9.15,9.18,9.16,8.59,9.01,9.05,9.06,9.01,8.51,8.44,9.16,8.33,9.01,8.24,0.46

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