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Sat 25th Jan 2014 at 2:00pm by Goofee

Run > Cross Country

Good
heavy rain
v windy
cold

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Time
1:29:01
Miles
8.91
Min/mi
9:59
Pacing
80.4%
WAVA
48.86
Cals
1226
Asc(m)
325
Surface
Trail

Notes & Comments

South of England Cross Country Champs at Parliament Hill, 934/986. Really muddy, ankle deep in many places, footing was treacherous. Decided after first hill and tricky descent that I would jog for 8 miles concentrating on staying upright and then race for the line, thunder and lightning and horizontal rain for the last 20 minutes - proper cross country conditions

Split Summary
===
1) 1m - 9:40(9:40/m) 140cal
2) 1m - 9:41(9:41/m) 137cal
3) 1m - 9:15(9:15/m) 142cal
4) 1m - 10:31(10:31/m) 137cal
5) 1m - 10:16(10:16/m) 134cal
6) 1m - 9:48(9:48/m) 142cal
7) 1m - 11:25(11:25/m) 131cal
8) 1m - 10:51(10:51/m) 136cal
9) 0.91m - 7:34(8:17/m) 127cal

Speed Summary
===
Fastest 400m in 1:51
Fastest 800m in 3:49
Fastest 1km in 5:01
Fastest 1200m in 6:10
Fastest mile in 9:05

Pace Zone Summary
===
7:00-7:19/mile: 2.2%
7:20-7:39/mile: 4.1%
7:40-7:59/mile: 5.5%
8:00-8:19/mile: 5.5%
8:20-8:39/mile: 6.2%
8:40-8:59/mile: 6.3%
9:00-9:19/mile: 6%
9:20-9:39/mile: 5.6%
9:40-9:59/mile: 5.2%
10:00-10:19/mile: 4.2%
10:20-10:39/mile: 5.1%
10:40-10:59/mile: 5.7%
11:00-11:19/mile: 5.1%
11:20-11:39/mile: 4.4%
11:40-11:59/mile: 4.4%
12:00-12:19/mile: 4.3%
12:20-12:39/mile: 3%
13:00-13:19/mile: 2%

9:40 9:41 9:15 10:31 10:16 9:48 11:25 10:51 7:34

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	2:23	2:23	9:31	0/0
0.50	4:57	2:34	10:15	0/0
0.75	7:47	2:50	11:21	0/0
1.00	9:59	2:12	8:48	0/0
1.25	12:49	2:50	11:21	0/0
1.50	15:44	2:55	11:41	0/0
1.75	17:59	2:15	9:00	0/0
2.00	20:13	2:13	8:53	0/0
2.25	22:37	2:24	9:35	0/0
2.50	25:29	2:52	11:29	0/0
2.75	27:45	2:16	9:03	0/0
3.00	30:15	2:30	10:01	0/0
3.25	32:56	2:41	10:42	0/0
3.50	35:56	3:00	12:00	0/0
3.75	38:24	2:29	9:55	0/0
4.00	41:25	3:00	12:01	0/0
4.25	44:17	2:53	11:31	0/0
4.50	46:26	2:08	8:34	0/0
4.75	48:37	2:12	8:47	0/0
5.00	51:26	2:48	11:14	0/0
5.25	54:03	2:37	10:29	0/0
5.50	56:29	2:26	9:44	0/0
5.75	59:11	2:42	10:48	0/0
6.00	1:01:53	2:42	10:48	0/0
6.25	1:04:57	3:04	12:16	0/0
6.50	1:07:44	2:47	11:08	0/0
6.75	1:10:46	3:03	12:10	0/0
7.00	1:14:08	3:21	13:25	0/0
7.25	1:16:37	2:30	9:59	0/0
7.50	1:18:55	2:18	9:11	0/0
7.75	1:21:41	2:46	11:04	0/0
8.00	1:24:10	2:28	9:53	0/0
8.25	1:26:09	2:00	7:59	0/0
8.50	1:28:01	1:52	7:26	0/0
8.54	1:28:35	34	13:41	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	44.74%	More
800m	3:49	7:41	50.76%	More
1km	5:01	8:05	50.29%	More
Mile	9:05	9:05	47.24%	More
5k	31:18	10:04	46.68%	More
5 miles	50:56	10:11	46.71%	More
10k	1:04:35	10:24	46.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:46	8:46	48.97
5km	29:08	9:23	50.15
5M	48:15	9:39	49.31
10km	1:00:45	9:47	48.90
10M	1:40:36	10:04	48.81
Half	2:13:56	10:13	48.14
20M	3:29:45	10:29	48.71
Mara	4:39:15	10:40	48.79

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