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Fri 1st Jul 2011 at 8:00pm by Smout

Run > Race

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Time
31:32
Miles
4.36
Min/mi
7:14
Pacing
72.3%
WAVA
63.13
Cals
471
Asc(m)
119
Surface
Mixed

Notes & Comments

Black Rock '5'. Didn;t stop watch properly but was 31:32 official not 32:59 when I did finally stop it.
Had to walk round the rock cos water up past my knees - everyone was walking!
Felt kind of rubbish an thirsty from the off but better on the way back an happy with a strong finish an sprint up the final hill

Split Summary

====

1) - 1m - 6:26(6:26/m) - 106cal

2) - 1m - 7:15(7:15/m) - 109cal

3) - 1m - 8:11(8:11/m) - 107cal

4) - 1m - 7:35(7:35/m) - 109cal

5) - 0.36m - 3:32(9:44/m) - 40cal

LAst bit was only about 2 minutes not 3:32!

Pace Zone Summary

====

Pace Zone: 5:20-5:39/mile: 4.4%

Pace Zone: 5:40-5:59/mile: 4.9%

Pace Zone: 6:00-6:19/mile: 5.2%

Pace Zone: 6:20-6:39/mile: 7.7%

Pace Zone: 6:40-6:59/mile: 10.1%

Pace Zone: 7:00-7:19/mile: 15.3%

Pace Zone: 7:20-7:39/mile: 25.5%

Pace Zone: 7:40-7:59/mile: 9.9%

Pace Zone: 8:00-8:19/mile: 2.7%

Pace Zone: 8:20-8:39/mile: 1.9%

Pace Zone: 8:40-8:59/mile: 1.1%

6:26 7:15 8:11 7:35 3:32

Map

0mi in 0

Multigraph

Pace
Elev

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	52	52	6:54	0/0
0.25	1:41	50	6:37	0/0
0.38	2:30	49	6:29	0/0
0.50	3:13	43	5:45	0/0
0.63	3:58	45	6:00	0/0
0.75	4:43	45	6:01	0/0
0.88	5:33	49	6:35	0/0
1.00	6:24	51	6:51	0/0
1.13	7:16	52	6:57	0/0
1.25	8:08	52	6:54	0/0
1.38	9:03	55	7:19	0/0
1.50	9:57	54	7:16	0/0
1.63	10:54	57	7:36	0/0
1.75	11:50	56	7:30	0/0
1.88	12:45	55	7:17	0/0
2.00	13:40	55	7:24	0/0
2.13	15:15	1:34	12:33	0/0
2.25	16:15	1:01	8:04	0/0
2.38	17:11	56	7:27	0/0
2.50	18:08	57	7:34	0/0
2.63	19:04	57	7:33	0/0
2.75	20:01	57	7:36	0/0
2.88	20:57	56	7:24	0/0
3.00	21:52	55	7:20	0/0
3.13	22:46	54	7:14	0/0
3.25	23:41	55	7:24	0/0
3.38	24:49	1:08	9:00	0/0
3.50	25:40	51	6:51	0/0
3.63	26:35	54	7:16	0/0
3.75	27:34	59	7:51	0/0
3.88	28:34	1:01	8:06	0/0
4.00	29:27	53	7:03	0/0
4.13	30:17	50	6:37	0/0
4.25	31:00	43	5:48	0/0
4.36	32:58	1:58	17:27	0/0

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	6:30	6:30	64.87
5km	21:56	7:04	63.63
5M	36:31	7:18	62.93
10km	46:06	7:25	62.53
10M	1:16:46	7:41	61.61
Half	1:42:32	7:50	60.88
20M	2:41:22	8:04	60.75
Mara	3:35:31	8:14	60.35

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