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Good
drizzle
cold
-
Time
29:40
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Miles 3.87
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Min/mi 7:40
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Pacing
91.7%
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WAVA
59.35
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Cals
468
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Asc(m)
93
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Surface
Trail
Ryston Cross Country Grand Prix, Race 6
===
Last race in the Ryston Cross Country Grand Prix series for this season. Quite tough to get round after yesterday's long run. Two steep but short climbs where I was able to make up lots of ground and several places. Finished fifth in category, two minutes faster than race 3 over the same course. We like.
Split Summary
===
1) 1km - 4:35(4:35/km) - 73cal - 13.09/19.96kph
2) 1km - 4:38(4:38/km) - 78cal - 12.94/20.51kph
3) 1km - 5:01(5:01/km) - 75cal - 11.96/16.44kph
4) 1km - 4:35(4:35/km) - 74cal - 13.08/17.19kph
5) 1km - 4:56(4:56/km) - 75cal - 12.16/18.22kph
6) 1km - 4:40(4:40/km) - 74cal - 12.86/18.41kph
7) 0.19km - 0:53(4:39/km) - 14cal - 12.92/17.37kph
8) 0.04km - 0:21(8:01/km) - 5cal - 7.49/17.18kph
9) 0.04km - 0:01(25/km) - 7.49/17.18kph
Pace Zone Summary
===
Pace Zone: 3:00-3:19/km: 1.8%
Pace Zone: 3:20-3:39/km: 5.9%
Pace Zone: 3:40-3:59/km: 9.5%
Pace Zone: 4:00-4:19/km: 13.6%
Pace Zone: 4:20-4:39/km: 29.8%
Pace Zone: 4:40-4:59/km: 17.2%
Pace Zone: 5:00-5:19/km: 11.1%
Pace Zone: 5:20-5:39/km: 3.9%
Pace Zone: 5:40-5:59/km: 1%
Max Speed
===
20.51kmph
===
Last race in the Ryston Cross Country Grand Prix series for this season. Quite tough to get round after yesterday's long run. Two steep but short climbs where I was able to make up lots of ground and several places. Finished fifth in category, two minutes faster than race 3 over the same course. We like.
Split Summary
===
1) 1km - 4:35(4:35/km) - 73cal - 13.09/19.96kph
2) 1km - 4:38(4:38/km) - 78cal - 12.94/20.51kph
3) 1km - 5:01(5:01/km) - 75cal - 11.96/16.44kph
4) 1km - 4:35(4:35/km) - 74cal - 13.08/17.19kph
5) 1km - 4:56(4:56/km) - 75cal - 12.16/18.22kph
6) 1km - 4:40(4:40/km) - 74cal - 12.86/18.41kph
7) 0.19km - 0:53(4:39/km) - 14cal - 12.92/17.37kph
8) 0.04km - 0:21(8:01/km) - 5cal - 7.49/17.18kph
9) 0.04km - 0:01(25/km) - 7.49/17.18kph
Pace Zone Summary
===
Pace Zone: 3:00-3:19/km: 1.8%
Pace Zone: 3:20-3:39/km: 5.9%
Pace Zone: 3:40-3:59/km: 9.5%
Pace Zone: 4:00-4:19/km: 13.6%
Pace Zone: 4:20-4:39/km: 29.8%
Pace Zone: 4:40-4:59/km: 17.2%
Pace Zone: 5:00-5:19/km: 11.1%
Pace Zone: 5:20-5:39/km: 3.9%
Pace Zone: 5:40-5:59/km: 1%
Max Speed
===
20.51kmph
4:35 4:38 5:01 4:35 4:56 4:40 0:53 0:21 0:01
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Great effort Rich, great time
Thanks Chris. It was a good race.