Sun 11th Aug 2013 at 9:00am by chrishunt

Run > Race

Good
breezy
warm

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Time
2:59:42
Miles
19.54
Min/mi
9:12
Pacing
31%
WAVA
55.46
Cals
2210
Asc(m)
363
Hillscore
24
Surface
Trail

Notes & Comments

5-4-3-2-1 30km trail run

Position 63 out of 142
Position 7 out of 9 in M50 category

1min/mile slower than last year but slowly getting faster again.

Imported from file

Split Summary
===
1) 1m - 7:12(7:12/m) 115cal
2) 1m - 10:07(10:07/m) 113cal
3) 1m - 8:26(8:26/m) 115cal
4) 1m - 7:38(7:38/m) 116cal
5) 1m - 8:36(8:36/m) 115cal
6) 1m - 9:33(9:33/m) 109cal
7) 1m - 7:43(7:43/m) 117cal
8) 1m - 9:28(9:28/m) 112cal
9) 1m - 7:47(7:47/m) 112cal
10) 1m - 8:27(8:27/m) 116cal
11) 1m - 8:45(8:45/m) 116cal
12) 1m - 10:19(10:19/m) 111cal
13) 1m - 9:44(9:44/m) 115cal
14) 1m - 9:49(9:49/m) 113cal
15) 1m - 11:26(11:26/m) 102cal
16) 1m - 10:39(10:39/m) 112cal
17) 1m - 9:50(9:50/m) 112cal
18) 1m - 10:44(10:44/m) 108cal
19) 1m - 8:58(8:58/m) 117cal
20) 0.54m - 4:34(8:23/m) 64cal

Speed Summary
===
Fastest 400m in 1:35
Fastest 800m in 3:25
Fastest 1km in 4:23
Fastest 1200m in 5:20
Fastest mile in 7:15

Pace Zone Summary
===
6:40-6:59/mile: 2.2%
7:00-7:19/mile: 4.9%
7:20-7:39/mile: 6.3%
7:40-7:59/mile: 7.9%
8:00-8:19/mile: 9.7%
8:20-8:39/mile: 8.2%
8:40-8:59/mile: 8.9%
9:00-9:19/mile: 8%
9:20-9:39/mile: 5.9%
9:40-9:59/mile: 5.6%
10:00-10:19/mile: 4.4%
10:20-10:39/mile: 2.7%
10:40-10:59/mile: 2%

7:12 10:07 8:26 7:38 8:36 9:33 7:43 9:28 7:47 8:27 8:45 10:19 9:44 9:49 11:26 10:39 9:50 10:44 8:58 4:34

Pin Map

54321 30K - 2013-08-11

0mi in 0

Pace

18%

25%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	0	0	0	10/3
2.00	0	0	0	43/6
3.00	0	0	0	0/22
4.00	0	0	0	2/37
5.00	0	0	0	15/5
6.00	2:43	2:43	2:43	48/24
7.00	10:41	7:59	7:59	11/43
8.00	20:26	9:44	9:44	44/3
9.00	28:04	7:39	7:39	3/59
10.00	36:38	8:34	8:34	13/9
11.00	45:40	9:01	9:01	8/2
12.00	55:57	10:18	10:18	6/3
13.00	1:05:55	9:58	9:58	19/6
14.00	1:16:29	10:34	10:34	3/11
15.00	1:27:45	11:16	11:16	52/0
16.00	1:38:29	10:44	10:44	3/27
17.00	1:48:30	10:01	10:01	18/23
18.00	1:58:31	10:01	10:01	10/57
19.00	2:07:26	8:55	8:55	8/4
19.30	2:10:26	3:00	9:57	1/2

Elevation

Asc 363m, Range 83m, Flat prediction 3:09:18

Elevation Graph

Biggest Climbs (m)	Min/mi
63 3.4%	11:02
57 2.8%	1:20
52 3.0%	8:49
30 5.8%	11:11
14 1.0%	10:13
12 1.5%	9:36
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	55.75
5km	25:35	8:14	57.10
5M	42:22	8:28	56.15
10km	53:21	8:35	55.69
10M	1:28:21	8:50	55.58
Half	1:57:37	8:59	54.82
20M	3:04:11	9:13	55.48
Mara	4:05:14	9:22	55.56

Bespoke Fields

Amend your bespoke fields

nutrition during training	maltro drink; 1xGU energy gel; 2xClif shot bloc
nutrition pre-training	4xtoast marmite/honey; coffee; 1xmaltro drink
nutrition post-training	cocacola;chese sandwich;
temperature	20C
weight	61kg

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