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Sun 22nd Mar 2009 at 10:00am by SPKoF

Run > Long Run
  • Time
    2:56:55
  • Miles
    20.05
  • Min/mi
    8:49
  • WAVA
    51.01
  • Cals
    2750
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Ashby 20 run as a LSR with full 4 Inns fell kit in rucksack

Split Summary

====

Lap 1 - 1 miles - 8:34(8:34/m) - 134cal

Lap 2 - 1 miles - 8:29(8:29/m) - 137cal

Lap 3 - 1 miles - 8:26(8:26/m) - 137cal

Lap 4 - 1 miles - 8:09(8:09/m) - 138cal

Lap 5 - 1 miles - 8:40(8:40/m) - 138cal

Lap 6 - 1 miles - 8:58(8:58/m) - 137cal

Lap 7 - 1 miles - 8:32(8:32/m) - 137cal

Lap 8 - 1 miles - 8:48(8:48/m) - 137cal

Lap 9 - 1 miles - 8:36(8:36/m) - 137cal

Lap 10 - 1 miles - 8:51(8:51/m) - 138cal

Lap 11 - 1 miles - 9:18(9:18/m) - 137cal

Lap 12 - 1 miles - 8:41(8:41/m) - 137cal

Lap 13 - 1 miles - 8:53(8:53/m) - 136cal

Lap 14 - 1 miles - 9:32(9:32/m) - 139cal

Lap 15 - 1 miles - 9:14(9:14/m) - 137cal

Lap 16 - 1 miles - 9:01(9:01/m) - 137cal

Lap 17 - 1 miles - 8:55(8:55/m) - 137cal

Lap 18 - 1 miles - 8:56(8:56/m) - 137cal

Lap 19 - 1 miles - 9:12(9:12/m) - 139cal

Lap 20 - 1 miles - 8:43(8:43/m) - 136cal

Lap 21 - 0.05 miles - 25(8:28/m) - 8cal

Pace Zone Summary

====

Pace Zone: 7:00-7:19/mile: 1.1%

Pace Zone: 7:20-7:39/mile: 3%

Pace Zone: 7:40-7:59/mile: 7.7%

Pace Zone: 8:00-8:19/mile: 13.5%

Pace Zone: 8:20-8:39/mile: 16%

Pace Zone: 8:40-8:59/mile: 15.1%

Pace Zone: 9:00-9:19/mile: 14.8%

Pace Zone: 9:20-9:39/mile: 10.5%

Pace Zone: 9:40-9:59/mile: 6.8%

Pace Zone: 10:00-10:19/mile: 3.6%

Pace Zone: 10:20-10:39/mile: 2.1%

Pace Zone: 10:40-10:59/mile: 2.2%

Pace Zone: 11:00-11:19/mile: 1.2%
8:34 8:29 8:26 8:09 8:40 8:58 8:32 8:48 8:36 8:51 9:18 8:41 8:53 9:32 9:14 9:01 8:55 8:56 9:12 8:43 25
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