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Sun 5th Dec 2010 at 10:00am by PhilB66
Run > Race
cold
-
Time
37:39
-
Miles
4.89
-
Min/mi
7:42
-
Pacing
89.2%
-
WAVA
58.81
-
Cals
595
-
Asc(m)
301
-
Surface
Mixed
Notes & Comments
Cross Country League event. Finished 43rd (10th Stortford) and struggled a bit, but being realistic, thiss was a good run given the lack of training recently.
Very muddy and took a tumble resulting in grazed knees and hand about quarter of the way in.
Split Summary
====
1) - 4.89m - 37:39(7:42/m) - 595cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 1.7%
Pace Zone: 5:40-5:59/mile: 1.3%
Pace Zone: 6:00-6:19/mile: 4.5%
Pace Zone: 6:20-6:39/mile: 7%
Pace Zone: 6:40-6:59/mile: 8.9%
Pace Zone: 7:00-7:19/mile: 10.8%
Pace Zone: 7:20-7:39/mile: 13.1%
Pace Zone: 7:40-7:59/mile: 13.3%
Pace Zone: 8:00-8:19/mile: 9.7%
Pace Zone: 8:20-8:39/mile: 8%
Pace Zone: 8:40-8:59/mile: 6.6%
Pace Zone: 9:00-9:19/mile: 4.5%
Pace Zone: 9:20-9:39/mile: 1.9%
Pace Zone: 9:40-9:59/mile: 1.7%
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.25 |
1:32 |
1:32 |
6:08 |
0/0 |
| 0.50 |
3:12 |
1:40 |
6:39 |
0/0 |
| 0.75 |
5:11 |
1:59 |
7:56 |
0/0 |
| 1.00 |
7:02 |
1:51 |
7:24 |
0/0 |
| 1.25 |
9:02 |
2:00 |
8:01 |
0/0 |
| 1.50 |
11:03 |
2:01 |
8:04 |
0/0 |
| 1.75 |
13:07 |
2:04 |
8:15 |
0/0 |
| 2.00 |
15:09 |
2:02 |
8:08 |
0/0 |
| 2.25 |
17:02 |
1:53 |
7:30 |
0/0 |
| 2.50 |
19:04 |
2:02 |
8:08 |
0/0 |
| 2.75 |
21:00 |
1:56 |
7:45 |
0/0 |
| 3.00 |
22:59 |
1:59 |
7:57 |
0/0 |
| 3.25 |
25:05 |
2:05 |
8:21 |
0/0 |
| 3.50 |
26:54 |
1:49 |
7:15 |
0/0 |
| 3.75 |
28:42 |
1:49 |
7:14 |
0/0 |
| 4.00 |
30:34 |
1:52 |
7:30 |
0/0 |
| 4.25 |
32:35 |
2:01 |
8:02 |
0/0 |
| 4.50 |
34:36 |
2:01 |
8:03 |
0/0 |
| 4.75 |
36:44 |
2:08 |
8:33 |
0/0 |
| 4.89 |
37:39 |
55 |
6:31 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:28 |
5:56 |
53.76% |
More |
| 800m |
3:08 |
6:18 |
58.72% |
More |
| 1km |
4:05 |
6:35 |
59.13% |
More |
| Mile |
7:00 |
7:00 |
59.42% |
More |
| 5k |
23:56 |
7:42 |
58.22% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:46 |
5:46 |
72.07 |
| 5km |
22:02 |
7:06 |
63.26 |
| 5M |
38:39 |
7:44 |
58.66 |
| 10km |
49:58 |
8:02 |
56.59 |
| 10M |
1:27:41 |
8:46 |
52.87 |
| Half |
2:00:39 |
9:13 |
50.66 |
| 20M |
3:18:55 |
9:57 |
47.98 |
| Mara |
4:33:42 |
10:27 |
46.56 |
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