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Sun 8th Jan 2012 at 10:00am by PhilB66
Run > Race
-
Time
30:23
-
Miles
4.38
-
Min/mi
6:56
-
Pacing
NAN%
-
WAVA
65.65
-
Cals
525
-
Asc(m)
83
-
Surface
Mixed
Notes & Comments
XC League at Newport.
Finished 32nd male (34th overall); 8th (9th) Stortford.
It was going so well... hanging on to Kath C and closing on her a bit on the downhill bit across the fields with the finish in sight; thinking that I could push it a bit harder when we reached the fields and maybe pull her in. Then, just as went through hedge into first field I felt a sharp stab in my left calf muscle. Kept going, but was reduced to a hobble. No chance of catching anyone ahead and was overtaken in the last field by a Harlow runner who had been a comfortable distance behind me. Very frustrating! Will have to wait and see how bad it is, but immediate thoughts are that I'll not be running next week.
Still a course PB!
Split Summary
====
1) - 4.38m - 30:23(6:56/m) - 525cal
Pace Zone Summary
====
Pace Zone: 5:20-5:39/mile: 3.1%
Pace Zone: 5:40-5:59/mile: 6.7%
Pace Zone: 6:00-6:19/mile: 15.9%
Pace Zone: 6:20-6:39/mile: 16.6%
Pace Zone: 6:40-6:59/mile: 13.9%
Pace Zone: 7:00-7:19/mile: 13.7%
Pace Zone: 7:20-7:39/mile: 5.5%
Pace Zone: 7:40-7:59/mile: 7%
Pace Zone: 8:00-8:19/mile: 4.3%
Pace Zone: 8:20-8:39/mile: 4.8%
Pace Zone: 8:40-8:59/mile: 2.2%
Pace Zone: 9:00-9:19/mile: 1.2%
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
0 |
0 |
0 |
0/0 |
| 0.25 |
0 |
0 |
0 |
0/0 |
| 0.38 |
0 |
0 |
0 |
0/0 |
| 0.50 |
0 |
0 |
0 |
0/0 |
| 0.63 |
0 |
0 |
0 |
0/0 |
| 0.75 |
0 |
0 |
0 |
0/0 |
| 0.88 |
0 |
0 |
0 |
0/0 |
| 1.00 |
0 |
0 |
0 |
0/0 |
| 1.13 |
0 |
0 |
0 |
0/0 |
| 1.25 |
0 |
0 |
0 |
0/0 |
| 1.38 |
0 |
0 |
0 |
0/0 |
| 1.50 |
0 |
0 |
0 |
0/0 |
| 1.63 |
0 |
0 |
0 |
0/0 |
| 1.75 |
0 |
0 |
0 |
0/0 |
| 1.88 |
0 |
0 |
0 |
0/0 |
| 2.00 |
0 |
0 |
0 |
0/0 |
| 2.13 |
0 |
0 |
0 |
0/0 |
| 2.25 |
0 |
0 |
0 |
0/0 |
| 2.38 |
0 |
0 |
0 |
0/0 |
| 2.50 |
0 |
0 |
0 |
0/0 |
| 2.63 |
0 |
0 |
0 |
0/0 |
| 2.75 |
0 |
0 |
0 |
0/0 |
| 2.88 |
0 |
0 |
0 |
0/0 |
| 3.00 |
0 |
0 |
0 |
0/0 |
| 3.13 |
0 |
0 |
0 |
0/0 |
| 3.25 |
0 |
0 |
0 |
0/0 |
| 3.38 |
0 |
0 |
0 |
0/0 |
| 3.50 |
0 |
0 |
0 |
0/0 |
| 3.63 |
0 |
0 |
0 |
0/0 |
| 3.75 |
0 |
0 |
0 |
0/0 |
| 3.88 |
0 |
0 |
0 |
0/0 |
| 4.00 |
0 |
0 |
0 |
0/0 |
| 4.13 |
0 |
0 |
0 |
0/0 |
| 4.25 |
0 |
0 |
0 |
0/0 |
| 4.38 |
0 |
0 |
0 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:29 |
6:00 |
53.54% |
More |
| 800m |
3:02 |
6:07 |
61.03% |
More |
| 1km |
3:54 |
6:16 |
62.60% |
More |
| Mile |
6:22 |
6:22 |
65.84% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:18 |
5:18 |
79.09 |
| 5km |
20:15 |
6:31 |
69.36 |
| 5M |
35:32 |
7:06 |
64.32 |
| 10km |
45:56 |
7:24 |
62.06 |
| 10M |
1:20:36 |
8:04 |
57.99 |
| Half |
1:50:54 |
8:28 |
55.58 |
| 20M |
3:02:51 |
9:09 |
52.64 |
| Mara |
4:11:35 |
9:36 |
51.10 |
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