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Tue 15th Jul 2014 at 6:00pm by Gaz von Lager

Run > General

Good
v warm

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Time
45:27
Miles
6.22
Min/mi
7:18
Pacing
91.4%
WAVA
59.53
Cals
861
Asc(m)
42
Hillscore
12
Surface
Mixed

Notes & Comments

NDRC Twigg Handicap.
Hard, fast and hot. Set off later than before, either because I have p**sed Colin off or I am getting faster. I set off at a good pace for the first 2 miles to the turn at the car park at Linacre. Could see Steve Monaghan and John Cannon up ahead so I picked up the pace on the downhill through the woods and held it up the incline to the main road. As the track flattened out I got overtaken by a bloke (not sure who) and just later James Lamb came flying passed. (Who says steroids don't work!) Off the dirt track and onto Ashgate Rd then left again onto Linacre Rd when Sam Iliffe came passed me. Started passing the slower runners as I headed down to the turn onto Loundsley Green Rd. Steve put in a speed burst and went out to about 100m on me. Passed by a young lad on the uphill and by Steve Penney and Martin Dawson as I rounded the corner and onto Newbold Rd. I still wanted to catch Steve and started gaining on him again but as I put my foot down on the road back into the park, so did Steve, and I just couldn't quite catch him.

Split Summary
===
1) 1m - 7:24(7:24/m) 139cal 3.63/0/hr
2) 1m - 7:27(7:27/m) 139cal 3.6/0/hr
3) 1m - 6:58(6:58/m) 139cal 3.85/0/hr
4) 1m - 7:05(7:05/m) 137cal 3.79/0/hr
5) 1m - 7:14(7:14/m) 140cal 3.71/0/hr
6) 1m - 7:50(7:50/m) 139cal 3.42/0/hr
7) 0.22m - 1:29(6:50/m) 28cal 3.93/0/hr

7:24 7:27 6:58 7:05 7:14 7:50 1:29

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:52	1:52	7:29	3/0
0.50	3:43	1:51	7:23	9/0
0.75	5:32	1:49	7:16	8/0
1.00	7:23	1:52	7:26	10/1
1.25	9:21	1:58	7:52	14/0
1.50	11:10	1:48	7:12	8/2
1.75	13:01	1:51	7:26	8/2
2.00	14:51	1:50	7:18	4/0
2.25	16:30	1:39	6:36	5/18
2.50	18:06	1:36	6:24	0/26
2.75	19:48	1:42	6:48	0/13
3.00	21:49	2:01	8:05	11/2
3.25	23:39	1:50	7:19	1/4
3.50	25:25	1:46	7:05	0/6
3.75	27:12	1:47	7:08	0/8
4.00	28:54	1:41	6:46	0/8
4.25	30:43	1:49	7:16	3/3
4.50	32:27	1:44	6:57	0/11
4.75	34:12	1:45	7:00	0/5
5.00	36:07	1:56	7:42	3/5
5.25	38:11	2:04	8:16	14/1
5.50	40:08	1:57	7:48	6/0
5.75	42:06	1:58	7:50	8/0
6.00	43:57	1:51	7:25	2/1
6.22	45:27	1:30	6:51	0/3

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
71	2.1%	7:26
19	3.7%	8:05
16	1.2%	7:31
13	5.4%	8:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:59	51.03%	More
800m	3:04	6:10	56.78%	More
1km	3:55	6:18	58.19%	More
Mile	6:45	6:45	58.18%	More
5k	21:56	7:04	60.78%	More
5 miles	36:07	7:13	59.94%	More
10k	45:24	7:18	59.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	59.91
5km	21:47	7:01	61.22
5M	36:04	7:13	60.01
10km	45:24	7:18	59.54
10M	1:15:11	7:31	59.37
Half	1:40:06	7:38	58.53
20M	2:36:45	7:50	59.22
Mara	3:28:42	7:58	59.31

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