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Sun 16th Feb 2014 at 10:00am by PhilB66

Run > Race
  • Time
    33:38
  • Miles
    4.78
  • Min/mi
    7:02
  • Pacing
    87%
  • WAVA
    65.86
  • Cals
    569
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

Stortford XC race - hard going but did reasonably well - 25th overall and 7th BSRC (behind Dustin, Chris D, Matt E, Mike W, John H and Russell). Annoyingly overtaken by 2 Ware runner on last road section but did not have enough left to respond.

Split Summary
===
1) 4.78m - 33:38(7:02/m) 569cal
33:38

Pace

1% 7% 17% 43% 33%

Splits

Miles Miles Time Time Split Split Min/mi /mi
0.25 1:30 1:30 6:00
0.50 3:16 1:46 7:02
0.75 4:51 1:36 6:23
1.00 6:33 1:42 6:48
1.25 8:29 1:56 7:43
1.50 10:12 1:43 6:54
1.75 11:50 1:38 6:32
2.00 13:30 1:39 6:37
2.25 15:19 1:49 7:17
2.50 16:54 1:35 6:19
2.75 18:48 1:54 7:36
3.00 20:24 1:36 6:25
3.25 22:25 2:01 8:02
3.50 24:09 1:44 6:57
3.75 25:59 1:50 7:19
4.00 27:36 1:37 6:30
4.25 29:31 1:55 7:39
4.50 31:39 2:08 8:32
4.75 33:34 1:55 7:41
4.76 33:39 5 8:44

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:53 55.23% More
800m 3:11 6:24 59.31% More
1km 4:03 6:31 61.28% More
Mile 6:32 6:32 65.31% More
5k 21:11 6:49 67.33% More

Predictions

Dist Time Per Mile WAVA
1M 5:18 5:18 80.49
5km 20:13 6:30 70.56
5M 35:28 7:06 65.48
10km 45:51 7:23 63.20
10M 1:20:28 8:03 59.06
Half 1:50:43 8:27 56.62
20M 3:02:33 9:08 53.65
Mara 4:11:10 9:35 52.09
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