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Sun 21st Oct 2012 at 12:00pm by scottdog

Run > Race

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Time
40:16
Miles
4.79
Min/mi
8:24
WAVA
51.50
Cals
563
Asc(m)
135
Surface
Grass

Notes & Comments

Split Summary

====

1) - 1m - 8:22(8:22/m) - 117cal

2) - 1m - 7:51(7:51/m) - 120cal

3) - 1m - 8:51(8:51/m) - 115cal

4) - 1m - 8:56(8:56/m) - 118cal

5) - 0.79m - 6:16(7:55/m) - 93cal

Pace Zone Summary

====

Pace Zone: 6:20-6:39/mile: 2.2%

Pace Zone: 6:40-6:59/mile: 5.3%

Pace Zone: 7:00-7:19/mile: 8.6%

Pace Zone: 7:20-7:39/mile: 13%

Pace Zone: 7:40-7:59/mile: 11.4%

Pace Zone: 8:00-8:19/mile: 11.7%

Pace Zone: 8:20-8:39/mile: 9.9%

Pace Zone: 8:40-8:59/mile: 7.9%

Pace Zone: 9:00-9:19/mile: 4.8%

Pace Zone: 9:20-9:39/mile: 6.4%

Pace Zone: 9:40-9:59/mile: 3.3%

Pace Zone: 10:00-10:19/mile: 1.1%

Pace Zone: 10:20-10:39/mile: 1.5%

Pace Zone: 10:40-10:59/mile: 1.3%

Pace Zone: 11:20-11:39/mile: 1.1%

Pace Zone: 12:00-12:19/mile: 1.5%

Pace Zone: 12:20-12:39/mile: 1.1%

8:22 7:51 8:51 8:56 6:16

scottdog
First cross country of the season. Very tough course and felt fairly comfortable. Had no pain in my calf at all, which i am over the moon about. The ground was not level so fingers crossed it has now healed. Hopefully now I can do some light traing this week in the run up to Beachy Head Marathon next saturday

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.
0.25	0	0	0	0/0
0.50	0	0	0	0/0
0.75	0	0	0	0/0
1.00	0	0	0	0/0
1.25	0	0	0	0/0
1.50	0	0	0	0/0
1.75	0	0	0	0/0
2.00	0	0	0	0/0
2.25	0	0	0	0/0
2.50	0	0	0	0/0
2.75	0	0	0	0/0
3.00	0	0	0	0/0
3.25	0	0	0	0/0
3.50	0	0	0	0/0
3.75	1:17	1:17	5:09	0/0
4.00	3:54	2:36	10:25	0/0
4.25	6:03	2:10	8:39	0/0
4.50	8:05	2:02	8:06	0/0
4.75	9:52	1:47	7:09	0/0
4.79	10:10	18	7:23	0/0

Further Analysis

Pace Distribution
Edit colour bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	42.86%	More
800m	3:38	7:19	47.79%	More
1km	4:37	7:26	49.24%	More
Mile	7:44	7:44	50.75%	More
5k	25:50	8:19	51.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	51.30
5km	25:27	8:11	52.40
5M	42:08	8:26	51.37
10km	53:03	8:32	50.95
10M	1:27:52	8:47	50.80
Half	1:56:59	8:56	50.08
20M	3:03:11	9:10	50.68
Mara	4:03:53	9:19	50.76

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