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Mon 26th Dec 2011 at 9:00am by Ground HogFather

Run > Cross Country

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Time
24:40
Miles
3.06
Min/mi
8:04
Pacing
1%
WAVA
56.01
Cals
401
Asc(m)
55
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1km - 4:44(4:44/km) - 66cal - 157/167bpm - 12.69/15.83kph
2) 1km - 5:10(5:10/km) - 82cal - 170/177bpm - 11.6/15.62kph
3) 1km - 5:05(5:05/km) - 84cal - 175/179bpm - 11.8/16.34kph
4) 1km - 5:17(5:17/km) - 89cal - 176/183bpm - 11.36/14.01kph
5) 0.92km - 4:24(4:47/km) - 80cal - 185/191bpm - 12.55/18.95kph

Pace Zone Summary
===
Pace Zone: 3:40-3:59/km: 2.4%
Pace Zone: 4:00-4:19/km: 9.3%
Pace Zone: 4:20-4:39/km: 12.9%
Pace Zone: 4:40-4:59/km: 23.1%
Pace Zone: 5:00-5:19/km: 19.8%
Pace Zone: 5:20-5:39/km: 15.9%
Pace Zone: 5:40-5:59/km: 9.3%
Pace Zone: 6:00-6:19/km: 1.5%

Heart Rate Zone Summary
===
HR Zone: 55-143 (Sub-70%): 3.6%
HR Zone: 149-155 (76-80%): 1.5%
HR Zone: 155-161 (81-85%): 5.4%
HR Zone: 161-168 (86-90%): 14.7%
HR Zone: 168-174 (91-95%): 18.6%
HR Zone: 174-180 (96-100%): 32.7%

Max Speed
===
18.95kmph

4:44 5:10 5:05 5:17 4:24

Multigraph

Pace

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mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi

Further Analysis

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	62.91
5km	25:07	8:05	55.94
5M	44:07	8:49	51.78
10km	57:04	9:11	49.95
10M	1:40:15	10:02	46.96
Half	2:18:02	10:32	44.76
20M	3:47:49	11:23	42.98
Mara	5:13:39	11:58	41.62

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