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Wed 2nd Jul 2008 at 7:00pm by julbags
Run > Race
-
Time
31:37
-
Miles
4.01
-
Min/mi
7:53
-
Pacing
0%
-
WAVA
58.26
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Ouch, ouch, ouch. Tired, cycled there too hard and fast because I was late! Only really gave myself 5 minutes to get into running mode before starting and legs were all over the place not surprisingly. Started too fast as well and couldn't hang on, could have quite happily stopped at 2.5 miles but carried on getting slower. On the plus side the cycle back spun out my legs nicely. Definitely a learning experience!
=======
Summary
=======
Distance: 4.01m
Time taken: 00:31:39
Average/Max Speed : 7.59mph / 9.51mph
Average/Min Pace : 00:07:54 / 00:06:18
Average/Max heart rate: 179/185
Calories used: 444
======
Splits
======
19:29:42 1.00m 00:07:40 7.82mph 9.14mph 176bpm 181bpm
19:37:24 1.00m 00:07:53 7.61mph 8.94mph 179bpm 182bpm
19:45:16 1.00m 00:07:59 7.51mph 8.85mph 180bpm 182bpm
19:53:16 1.00m 00:08:03 7.44mph 9.51mph 181bpm 185bpm
20:01:20 0.01m 00:00:03 6.70mph 8.49mph 184bpm 184bpm
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:15 |
7:15 |
58.16 |
| 5km |
24:07 |
7:46 |
58.60 |
| 5M |
39:57 |
7:59 |
58.10 |
| 10km |
50:18 |
8:06 |
57.82 |
| 10M |
1:23:17 |
8:20 |
57.32 |
| Half |
1:50:53 |
8:28 |
56.84 |
| 20M |
2:53:39 |
8:41 |
56.93 |
| Mara |
3:51:12 |
8:49 |
56.69 |
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