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Time
30:44
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Miles 4.01
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Min/mi 7:40
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WAVA
60.45
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Cals
470
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Asc(m)
42
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Surface
Road
Rose Inn 4. Flat, road, good conditions. Disappointing in KMs 5 & 6, but a new Rose Inn PB nonetheless 
Official clock time 30:45.
1) - 0.62m - 4:41(7:34/m) - 166bpm avge - 176bpm max - 70cal
2) - 0.62m - 4:46(7:41/m) - 179bpm avge - 182bpm max - 74cal
3) - 0.62m - 4:49(7:46/m) - 182bpm avge - 183bpm max - 74cal
4) - 0.62m - 4:46(7:42/m) - 183bpm avge - 185bpm max - 74cal
5) - 0.62m - 4:51(7:49/m) - 184bpm avge - 185bpm max - 73cal
6) - 0.62m - 4:50(7:48/m) - 186bpm avge - 187bpm max - 74cal
7) - 0.28m - 2:01(7:12/m) - 187bpm avge - 189bpm max - 31cal
Official clock time 30:45. 1) - 0.62m - 4:41(7:34/m) - 166bpm avge - 176bpm max - 70cal
2) - 0.62m - 4:46(7:41/m) - 179bpm avge - 182bpm max - 74cal
3) - 0.62m - 4:49(7:46/m) - 182bpm avge - 183bpm max - 74cal
4) - 0.62m - 4:46(7:42/m) - 183bpm avge - 185bpm max - 74cal
5) - 0.62m - 4:51(7:49/m) - 184bpm avge - 185bpm max - 73cal
6) - 0.62m - 4:50(7:48/m) - 186bpm avge - 187bpm max - 74cal
7) - 0.28m - 2:01(7:12/m) - 187bpm avge - 189bpm max - 31cal
4:41 4:46 4:49 4:46 4:51 4:50 2:01
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