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Sun 2nd Oct 2011 at 11:00am by KelvinC

Run > Race

warm

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Time
45:47
Miles
5.00
Min/mi
9:09
WAVA
49.13
Cals
657
Asc(m)
42
Surface
Road

Notes & Comments

Frostbite League Race 1 St Neots.

Split Summary

====

1) - 1m - 9:20(9:20/m) - 130cal

2) - 1m - 9:33(9:33/m) - 135cal

3) - 1m - 9:11(9:11/m) - 134cal

4) - 1m - 9:29(9:29/m) - 134cal

5) - 1m - 8:43(8:43/m) - 124cal

Pace Zone Summary

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Pace Zone: 6:40-6:59/mile: 1.3%

Pace Zone: 7:20-7:39/mile: 2.6%

Pace Zone: 7:40-7:59/mile: 3.9%

Pace Zone: 8:00-8:19/mile: 5.3%

Pace Zone: 8:20-8:39/mile: 10.7%

Pace Zone: 8:40-8:59/mile: 11.6%

Pace Zone: 9:00-9:19/mile: 12.9%

Pace Zone: 9:20-9:39/mile: 10.3%

Pace Zone: 9:40-9:59/mile: 10%

Pace Zone: 10:00-10:19/mile: 7.9%

Pace Zone: 10:20-10:39/mile: 6.6%

Pace Zone: 10:40-10:59/mile: 3.4%

Pace Zone: 11:00-11:19/mile: 2.9%

Pace Zone: 11:20-11:39/mile: 2.1%

Pace Zone: 11:40-11:59/mile: 1.3%

Pace Zone: 12:20-12:39/mile: 1.3%

9:20 9:33 9:11 9:29 8:43

	hurricanehamlyn Well done! Hope foot ok.
	KelvinC Thank you HH, its a little sore, but it will be ok. Think I have to man up a bit more.
	FlynnagunII You're back then? Excellent first race after such a long time out.. Well Done!!!
	Hey Jude Hope foot settles quickly- good to see u back
	KelvinC Thank you for your kind words, we have a great club
	MrsC Good to see you back, niggles some times just need to be run through just make sure you keep putting ice on it and fingers crossed it will be ok next week.
	Old Man Well done KC a sensible run, just stretching the scar tissue into place. Gentle runs this week and you should be ok for a steady/gentle GER
	MrsC Try putting a can of drink in the fridge until its really cold then roll it under the arch of your foot backwards and forwards, this ices and stretches it. It seems to have worked for me!! Good Luck

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Sun 2nd Oct 2011 at 11:00am by KelvinC

Run > Race

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