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Tue 11th Nov 2014 at 7:00pm by Steady Fast

Run > Race

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Time
30:03
Miles
4.44
Min/mi
6:46
Pacing
80.7%
WAVA
62.79
Cals
538
Asc(m)
42
Hillscore
18
Surface
Road

Notes & Comments

Winter handicap, much better tonight. Felt a lot stronger going up the hills but didn't feel very strong in the last mile and a half. Should have covered the ground from Royd Moor to finish at least 30 seconds quicker but felt a little weak and the motivation left me once I knew the top 3 was out the question, forgot to have my afternoon banana!

Split Summary
===
1) 1m - 7:19(7:19/m) 121cal
2) 1m - 6:28(6:28/m) 123cal
3) 1m - 7:44(7:44/m) 119cal
4) 1m - 5:52(5:52/m) 123cal
5) 0.44m - 2:40(6:01/m) 52cal

7:19 6:28 7:44 5:52 2:40

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	43	43	5:43	1/0
0.25	1:29	46	6:09	4/0
0.38	2:20	51	6:46	6/0
0.50	3:21	1:01	8:06	10/0
0.63	4:20	59	7:53	10/0
0.75	5:19	59	7:51	13/0
0.88	6:23	1:04	8:30	13/0
1.00	7:19	56	7:28	8/3
1.13	8:02	43	5:46	2/7
1.25	8:44	42	5:38	0/12
1.38	9:24	40	5:18	0/20
1.50	10:09	45	5:58	2/4
1.63	10:52	44	5:49	0/8
1.75	11:44	51	6:51	5/0
1.88	12:43	1:00	7:58	10/0
2.00	13:50	1:07	8:53	17/0
2.13	14:56	1:06	8:50	14/0
2.25	16:04	1:08	9:06	13/0
2.38	17:07	1:03	8:24	10/0
2.50	18:14	1:06	8:49	9/0
2.63	19:25	1:11	9:27	14/0
2.75	20:12	48	6:21	0/5
2.88	20:53	41	5:27	0/11
3.00	21:32	39	5:12	0/17
3.13	22:12	40	5:17	0/16
3.25	22:53	41	5:28	0/12
3.38	23:34	41	5:28	0/7
3.50	24:17	43	5:45	0/6
3.63	25:00	44	5:49	0/5
3.75	25:45	45	6:00	0/7
3.88	26:35	49	6:33	0/3
4.00	27:26	52	6:55	0/9
4.13	28:11	44	5:53	0/5
4.25	28:56	45	5:59	0/6
4.38	29:42	47	6:14	0/1
4.42	30:01	19	6:37	0/1

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
107	7.5%	8:32
76	4.8%	7:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:14	57.08%	More
800m	2:39	5:20	63.67%	More
1km	3:20	5:22	66.44%	More
Mile	5:33	5:33	69.39%	More
5k	20:44	6:40	62.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	62.23
5km	20:35	6:38	63.44
5M	34:05	6:49	62.47
10km	42:55	6:54	62.08
10M	1:11:04	7:06	61.98
Half	1:34:36	7:13	61.15
20M	2:28:09	7:24	61.87
Mara	3:17:15	7:32	61.97

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