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Sun 16th Nov 2014 at 1:00pm by bedlam_g

Run > Race

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Time
34:22
Miles
5.91
Min/mi
5:49
WAVA
77.58
Cals
588
Asc(m)
42
Surface
Grass

Notes & Comments

5 laps of Shanks Park, Johnstone. Surprisingly tough little course with lots of undulations and just enough mud. Felt stronger again only 1 second per mile slower than my top 60 Falkirk run in 2013. Finished 13th and helped team to silver medals. A good send off for next weeks international in Nottingham.

Split Summary
===
1) 1m - 5:30(5:30/m) 162/181bpm 89cal 4.87/6.14/hr
2) 1m - 5:46(5:46/m) 182/188bpm 100cal 4.64/5.37/hr
3) 1m - 5:54(5:54/m) 182/189bpm 103cal 4.55/5.54/hr
4) 1m - 5:52(5:52/m) 183/193bpm 102cal 4.57/5.52/hr
5) 1m - 5:56(5:56/m) 182/188bpm 103cal 4.52/5.49/hr
6) 0.91m - 5:23(5:53/m) 180/183bpm 91cal 4.55/5.49/hr

5:30 5:46 5:54 5:52 5:56 5:23

Multigraph

Pace

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi

Further Analysis

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:12	60.79%	More
800m	2:41	5:24	67.82%	More
1km	3:21	5:24	70.97%	More
Mile	5:27	5:27	74.59%	More
5k	17:46	5:43	77.89%	More
5 miles	28:56	5:47	77.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:08	5:08	79.28
5km	17:16	5:33	80.14
5M	28:44	5:45	78.26
10km	36:16	5:50	77.35
10M	1:00:20	6:02	76.77
Half	1:20:32	6:09	75.46
20M	2:06:39	6:20	76.03
Mara	2:49:04	6:27	75.95

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