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Sun 11th Mar 2012 at 10:00am by Craig D

Run > Race

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Time
3:16:06
Miles
20.28
Min/mi
9:40
Pacing
57.9%
WAVA
47.19
Cals
2330
Asc(m)
846
Surface
Road

Notes & Comments

Grizzly

Split Summary

====

1) - 1m - 9:34(9:34/m) - 117cal

2) - 1m - 8:46(8:46/m) - 114cal

3) - 1m - 8:47(8:47/m) - 116cal

4) - 1m - 8:34(8:34/m) - 118cal

5) - 1m - 9:25(9:25/m) - 118cal

6) - 1m - 8:27(8:27/m) - 118cal

7) - 1m - 9:34(9:34/m) - 118cal

8) - 1m - 10:58(10:58/m) - 112cal

9) - 1m - 9:45(9:45/m) - 114cal

10) - 1m - 8:14(8:14/m) - 119cal

11) - 1m - 8:29(8:29/m) - 121cal

12) - 1m - 8:03(8:03/m) - 119cal

13) - 1m - 7:33(7:33/m) - 119cal

14) - 1m - 15:05(15:05/m) - 99cal - Bog
15) - 1m - 12:29(12:29/m) - 109cal

16) - 1m - 11:19(11:19/m) - 109cal

17) - 1m - 8:03(8:03/m) - 120cal

18) - 1m - 14:10(14:10/m) - 105cal

19) - 1m - 8:35(8:35/m) - 120cal

20) - 1m - 8:40(8:40/m) - 113cal

21) - 0.28m - 1:37(5:46/m) - 32cal

9:34 8:46 8:47 8:34 9:25 8:27 9:34 10:58 9:45 8:14 8:29 8:03 7:33 15:05 12:29 11:19 8:03 14:10 8:35 8:40 1:37

	AntClark I would like to question the 14 & 15 min miles. more effort required
	Craig D Up a vertical hill followed by a lot of steps!
	Craig D The first 15 min mile was through the bog. You wouldn't have liked it Ant as it involved getting your trainers dirty.
	AntClark Urgh i don't like wet feet

Map

0mi in 0

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	9:31	9:31	9:31	0/0
2.00	18:17	8:46	8:46	0/0
3.00	27:05	8:49	8:49	0/0
4.00	35:40	8:34	8:34	0/0
5.00	45:05	9:25	9:25	0/0
6.00	53:32	8:27	8:27	0/0
7.00	1:03:06	9:34	9:34	0/0
8.00	1:14:03	10:57	10:57	0/0
9.00	1:23:49	9:45	9:45	0/0
10.00	1:32:03	8:14	8:14	0/0
11.00	1:40:32	8:29	8:29	0/0
12.00	1:48:35	8:03	8:03	0/0
13.00	1:56:08	7:32	7:32	0/0
14.00	2:11:13	15:05	15:05	0/0
15.00	2:23:41	12:29	12:29	0/0
16.00	2:35:00	11:19	11:19	0/0
17.00	2:43:04	8:04	8:04	0/0
18.00	2:57:12	14:09	14:09	0/0
19.00	3:05:48	8:36	8:36	0/0
20.00	3:14:28	8:40	8:40	0/0
20.27	3:16:05	1:37	5:55	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:42	50.84%	More
800m	3:04	6:10	55.03%	More
1km	3:56	6:20	55.98%	More
Mile	6:51	6:51	55.25%	More
5k	24:54	8:01	51.59%	More
5 miles	42:00	8:24	50.17%	More
10k	52:53	8:31	49.92%	More
10 miles	1:28:55	8:54	49.20%	More
Half	1:57:10	8:57	49.48%	More
20 miles	3:13:30	9:40	47.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:04	8:04	46.91
5km	26:51	8:39	47.86
5M	44:27	8:53	47.39
10km	55:58	9:00	47.17
10M	1:32:41	9:16	47.20
Half	2:03:24	9:25	46.62
20M	3:13:14	9:40	47.18
Mara	4:17:16	9:49	47.25

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