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Sun 2nd Feb 2014 at 11:00am by Phil-A

Run > Race

Frostbite Friendly League - Bourne TH

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Time
42:43
Miles
5.05
Min/mi
8:28
Pacing
83.3%
WAVA
54.07
Cals
660
BPM
157
%MHR
85.7
B/mi
1326
Asc(m)
92
Hillscore
7
Surface
Trail

Notes & Comments

2 comments

Bounre woods frostbite XC race. 208th/328

Went ok until mile 2 and then ran out of energy and strength. Been under the weather all week but thought I was ok for this. Been a 3 year wait since I last did it and I did enjoy it, great fun in all the mud:-)

Imported from file

Split Summary
===
1) 1m - 7:09(7:09/m) 153/174bpm 103cal
2) 1m - 7:17(7:17/m) 166/172bpm 122cal
3) 1m - 8:34(8:34/m) 164/170bpm 142cal
4) 1m - 9:28(9:28/m) 154/163bpm 142cal
5) 1m - 9:51(9:51/m) 153/162bpm 145cal
6) 0.05m - 24(8:01/m) 157/159bpm 6cal

Speed Summary
===
Fastest 400m in 1:35
Fastest 800m in 3:16
Fastest 1km in 4:08
Fastest 1200m in 5:02
Fastest mile in 6:57

Pace Zone Summary
===
5:40-5:59/mile: 2.5%
6:00-6:19/mile: 3%
6:20-6:39/mile: 5.3%
6:40-6:59/mile: 5.2%
7:00-7:19/mile: 6.7%
7:20-7:39/mile: 8.7%
7:40-7:59/mile: 8.8%
8:00-8:19/mile: 7.7%
8:20-8:39/mile: 6%
8:40-8:59/mile: 6.5%
9:00-9:19/mile: 6.8%
9:20-9:39/mile: 5%
9:40-9:59/mile: 3.8%
10:00-10:19/mile: 3.8%
10:20-10:39/mile: 4%
10:40-10:59/mile: 3.3%
11:00-11:19/mile: 3.2%

Heart Rate Zone Summary
===
141-145bpm: 5.3%
146-150bpm: 15.2%
151-155bpm: 8.6%
156-160bpm: 24.6%
161-165bpm: 23.5%
166-170bpm: 17%

7:09 7:17 8:34 9:28 9:51 24

	Old Man Still a good run Phil, well done
	hurricanehamlyn Good running, that mud at the end did for us all

Pin Map

0mi in 0

Pace

12%

30%

25%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	1:49	1:49	7:15	128 84-152	927	10/1
0.50	3:27	1:38	6:34	152 148-163	998	1/8
0.75	5:07	1:40	6:40	164 158-174	1094	1/2
1.00	7:09	2:02	8:08	161 157-165	1308	17/0
1.25	8:46	1:37	6:30	162 158-167	1052	0/7
1.50	10:34	1:47	7:09	165 160-170	1180	0/12
1.75	12:26	1:53	7:31	170 168-171	1277	0/11
2.00	14:23	1:57	7:49	166 165-168	1296	2/2
2.25	16:21	1:57	7:48	168 166-170	1311	1/1
2.50	18:29	2:08	8:34	167 163-170	1430	5/0
2.75	20:45	2:16	9:03	161 159-163	1458	7/1
3.00	22:54	2:09	8:38	162 158-165	1397	7/1
3.25	25:17	2:23	9:31	160 158-162	1521	3/3
3.50	27:44	2:28	9:51	158 152-161	1556	13/2
3.75	30:13	2:28	9:53	153 149-156	1512	4/1
4.00	32:20	2:08	8:30	144 141-153	1225	0/17
4.25	34:42	2:22	9:27	148 145-151	1398	1/3
4.50	37:01	2:19	9:14	147 143-149	1358	1/3
4.75	39:49	2:48	11:13	155 149-159	1739	5/0
5.00	42:07	2:18	9:13	160 157-162	1475	7/7
5.04	42:28	21	8:11	157 156-158	1284	0/0

Heart

157/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 92m, Range 35m, Flat prediction 40:54

Elevation Graph

Biggest Climbs (m)	Min/mi
18 4.0%	7:50
18 2.5%	9:40
15 3.4%	10:53
15 1.1%	8:35
See your biggest climbs

Predictions

Dist	Time	Per Mile	WAVA
1M	7:41	7:41	54.56
5km	25:32	8:13	55.01
5M	42:16	8:27	54.07
10km	53:13	8:34	53.57
10M	1:28:08	8:49	53.04
Half	1:57:20	8:57	52.53
20M	3:03:44	9:11	52.39
Mara	4:04:38	9:20	52.55

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