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Sat 7th Nov 2009 at 2:00pm by tom_craggs

Run > Race

Metropolitan League (Men): Woodford Green

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Time
30:04
Miles
4.77
Min/mi
6:18
Pacing
87.2%
WAVA
66.80
Cals
487
Asc(m)
288
Surface
Road

Notes & Comments

Met League XC: Woodford. Couple of crap KMs otherwise solid enough at the end of a higher mileage week.

Split Summary

====

1) - 0.62m - 3:44(6:01/m) - 62cal

2) - 0.62m - 3:51(6:13/m) - 64cal

3) - 0.62m - 3:45(6:03/m) - 63cal

4) - 0.62m - 4:14(6:49/m) - 64cal

5) - 0.62m - 3:47(6:07/m) - 64cal

6) - 0.62m - 4:04(6:34/m) - 65cal

7) - 0.62m - 4:03(6:33/m) - 63cal

8) - 0.42m - 2:34(6:07/m) - 42cal

Pace Zone Summary

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Pace Zone: 4:20-4:39/mile: 1.2%

Pace Zone: 4:40-4:59/mile: 3.8%

Pace Zone: 5:00-5:19/mile: 6.1%

Pace Zone: 5:20-5:39/mile: 11.8%

Pace Zone: 5:40-5:59/mile: 17.1%

Pace Zone: 6:00-6:19/mile: 19.4%

Pace Zone: 6:20-6:39/mile: 14.7%

Pace Zone: 6:40-6:59/mile: 7.5%

Pace Zone: 7:00-7:19/mile: 5.2%

Pace Zone: 7:20-7:39/mile: 2.9%

Pace Zone: 7:40-7:59/mile: 2%

Pace Zone: 8:00-8:19/mile: 2.3%

Pace Zone: 8:20-8:39/mile: 1.2%

3:44 3:51 3:45 4:14 3:47 4:04 4:03 2:34

Map

0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.25	1:27	1:27	5:47	0/0
0.50	2:58	1:32	6:06	0/0
0.75	4:35	1:36	6:25	0/0
1.00	6:13	1:38	6:34	0/0
1.25	7:39	1:26	5:45	0/0
1.50	9:12	1:33	6:11	0/0
1.75	10:41	1:29	5:56	0/0
2.00	12:17	1:35	6:22	0/0
2.25	13:52	1:36	6:23	0/0
2.50	15:41	1:49	7:16	0/0
2.75	17:10	1:29	5:56	0/0
3.00	18:46	1:36	6:24	0/0
3.25	20:17	1:31	6:03	0/0
3.50	21:50	1:33	6:11	0/0
3.75	23:36	1:46	7:03	0/0
4.00	25:25	1:49	7:17	0/0
4.25	27:00	1:35	6:21	0/0
4.50	28:29	1:29	5:57	0/0
4.75	29:59	1:30	5:58	0/0
4.76	30:03	4	5:32	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	5:40	5:40	66.76
5km	19:02	6:08	67.51
5M	31:37	6:19	66.63
10km	39:52	6:25	66.22
10M	1:06:15	6:38	66.04
Half	1:28:23	6:45	65.09
20M	2:18:51	6:57	65.65
Mara	3:05:14	7:04	65.62

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