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Sun 31st Dec 2017 at 10:00am by CT

Run > Race

breezy

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Time
37:35
Miles
4.16
Min/mi
9:02
Pacing
71.7%
WAVA
59.81
Cals
475
Asc(m)
42
Hillscore
11
Surface
Trail

Notes & Comments

SE Essex XC, Hadleigh Park

Mild but quite windy. Steep downhill start then huge hold up at the bottom of the hill while everyone tried to get through the gate. Long drag along muddy track on a camber then a horrible hill. Second part on grass with 2 deep water features (I only remember 1 from last time). Up to the bum in water in the first. The second was longer and had to wade through. Then the dreadful climb back up the hill. But I managed to run the hills this time - very, very slowly but I did keep running even up the final hill. I could really yesterday's 10 miler in my legs - I had very little go in me but glad to have taken part anyway. D88s came 4th (I think) in Division 4. We were ahead of H90 but behind Barking who were in 2nd.

Trail shoes are definitely needed for this one - spikes wouldn't really work as well as gravel sections and long grass.

Split Summary
===
1) 4.16m - 37:35(9:02/m) 475cal

37:35

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	55	55	7:22	0/5
0.25	1:58	1:03	8:25	0/15
0.38	2:56	58	7:42	0/20
0.50	3:59	1:03	8:26	0/9
0.63	5:54	1:55	15:18	1/12
0.75	6:50	56	7:25	2/5
0.88	7:54	1:04	8:31	2/1
1.00	8:50	56	7:27	4/2
1.13	9:49	59	7:55	1/2
1.25	10:56	1:06	8:52	3/1
1.38	11:58	1:03	8:21	2/4
1.50	13:05	1:07	8:54	5/3
1.63	14:24	1:19	10:34	16/0
1.75	15:31	1:06	8:51	6/0
1.88	16:30	1:00	7:57	0/5
2.00	17:31	1:01	8:07	0/3
2.13	18:30	59	7:54	0/17
2.25	19:31	1:00	8:02	1/4
2.38	20:30	59	7:54	3/1
2.50	21:27	57	7:37	1/4
2.63	22:25	58	7:47	1/1
2.75	23:31	1:06	8:45	1/2
2.88	24:42	1:11	9:31	1/1
3.00	25:45	1:03	8:24	2/1
3.13	26:45	1:00	8:00	1/2
3.25	27:48	1:03	8:24	1/1
3.38	28:57	1:09	9:09	4/1
3.50	30:21	1:24	11:09	17/1
3.63	31:39	1:19	10:30	7/7
3.75	32:52	1:13	9:44	8/8
3.88	34:30	1:37	12:57	17/0
4.00	35:49	1:19	10:34	9/2
4.13	37:18	1:29	11:50	21/0
4.16	37:36	18	8:19	0/1

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
48	12.0%	11:52
29	4.8%	9:26
20	4.4%	11:01
16	15.8%	11:10

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	58.55%	More
800m	3:42	7:26	59.50%	More
1km	4:43	7:36	60.64%	More
Mile	7:56	7:56	61.17%	More
5k	26:26	8:31	63.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:18	8:18	58.43
5km	27:35	8:53	60.71
5M	45:40	9:08	59.36
10km	57:30	9:15	58.69
10M	1:35:14	9:31	58.50
Half	2:06:47	9:41	58.19
20M	3:18:32	9:56	57.26
Mara	4:24:20	10:05	56.33

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