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Sun 13th Jan 2013 at 10:00am by ChrisHurk

Run > Race

cold

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Time
35:02
Miles
4.88
Min/mi
7:11
WAVA
62.06
Cals
861
Asc(m)
26
Surface
Mixed

Notes & Comments

March Frostbite at Whitemoor, travelled up with John. The race was slightly short which John discovered they had moved the start forward slightly. Real shame as I was 1.21 quicker than my 5 mile PB and if it had been full length I would have smashed my PB anyway. Felt really good today and was worried in the first 2 miles that I had gone off too quick. Picked off C at 2 miles (she is normally quicker than me), pushed 2-3, then turned onto a grassier surface from 3-4 and slowed a bit but managed to overhaul A (who always goes off fast) and then picked up for a good finish. Really pleased with the run

Split Summary

====

1) - 1m - 7:03(7:03/m) - 172cal

2) - 1m - 7:10(7:10/m) - 178cal

3) - 1m - 7:07(7:08/m) - 177cal

4) - 1m - 7:26(7:26/m) - 178cal

5) - 0.88m - 6:16(7:06/m) - 156cal

versus same race January 2012 - what a difference a year makes, 3 1/2 minutes!

Split Summary

====

1) - 1m - 7:44(7:44/m) - 172cal

2) - 1m - 7:37(7:37/m) - 179cal

3) - 1m - 7:41(7:41/m) - 180cal

4) - 1m - 7:55(7:55/m) - 179cal

5) - 1m - 7:40(7:40/m) - 172cal

7:03 7:10 7:07 7:26 6:16

brotherjohn
Well done Chris, another good run :-)

Don't know how they made such a silly mistake, but it was a good morning out anyway.

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	1:24	1:24	5:36	0/0
4.00	3:23	1:59	7:56	0/0
4.25	5:13	1:50	7:22	0/0
4.50	6:59	1:46	7:03	0/0
4.75	8:46	1:47	7:08	0/0
4.88	9:39	53	6:42	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	45.95%	More
800m	3:27	6:56	52.36%	More
1km	4:20	6:58	54.84%	More
Mile	6:59	6:59	58.44%	More
5k	22:01	7:05	62.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	62.54
5km	21:42	6:59	63.27
5M	35:57	7:11	62.08
10km	45:16	7:17	61.48
10M	1:14:57	7:30	60.84
Half	1:39:47	7:37	60.24
20M	2:36:16	7:49	60.05
Mara	3:28:03	7:56	60.21

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