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Wed 7th May 2008 at 7:00pm by julbags
Run > Race
breezy
v warm
-
Time
31:50
-
Miles
4.01
-
Min/mi
7:56
-
Pacing
0%
-
WAVA
57.86
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Update with results time. Warm run and a bit more undulating than I was expecting, held off in the second mile uncesseraliy but did a negative split! Very warm and will need to put some effort in to improve on that time. Enjoyed it.
=======
Summary
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Distance: 4.01m
Time taken: 00:31:57
Average/Max Speed : 7.52mph / 9.76mph
Average/Min Pace : 00:07:58 / 00:06:08
Average/Max heart rate: 172/184
Calories used: 446
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Splits
======
19:29:34 1.00m 00:08:01 7.48mph 8.70mph 165bpm 172bpm
19:37:38 1.00m 00:08:11 7.33mph 8.24mph 169bpm 177bpm
19:45:49 1.00m 00:07:50 7.66mph 9.76mph 176bpm 182bpm
19:53:39 1.00m 00:07:50 7.65mph 9.57mph 181bpm 184bpm
20:01:30 0.01m 00:00:04 7.18mph 7.94mph 178bpm 179bpm
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:18 |
7:18 |
57.76 |
| 5km |
24:17 |
7:49 |
58.20 |
| 5M |
40:13 |
8:03 |
57.71 |
| 10km |
50:38 |
8:09 |
57.44 |
| 10M |
1:23:52 |
8:23 |
56.92 |
| Half |
1:51:39 |
8:31 |
56.45 |
| 20M |
2:54:50 |
8:45 |
56.54 |
| Mara |
3:52:47 |
8:53 |
56.30 |
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