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Sat 20th Dec 2014 at 9:00am by Cheg

Run > Race
  • breezy
  • cold
  • Time
    20:13
  • Miles
    3.11
  • Min/mi
    6:30
  • Pacing
    95.5%
  • WAVA
    63.57
  • Cals
    242
  • BPM
    170
  • %MHR
    99.6
  • B/mi
    1108
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Day 55 - Run 32b

Really good parkrun at Southend today. Joe commuted in from Sydney for it, and went off like a train. A train I wasn't prepared to go with. He got a 10 second gap in the first km and I managed to hold it for most of the run.

It was cold and windy today, cold was fine as you soon warm up, but the wind definitely wasn't helping matters. Probably blowing in the right direction to be fair, but would prefer a still day.

Good to have Bex popping up all over the shop to cheer us on. My aim was sub 21 as my last parkrun was in Middlesbrough a month ago and I did 21:22 so to beat that time by over a minute has got to be a good result.

Pacing was similar to most of my parkruns fast km out and into the finish and holding it together for the middle three. Told a dog runner who took up the entire width of the path what I thought, and he gave me a mouthful back, but I had my earphones in so couldn't hear a thing. Pretty sure I was justified. O well, done now.

Fun to finish 15 seconds behind Joe in 11th and 12th place, hope Joe's official time gets him his sub 20. Either way it was a massive PB for Joe and a Course record and Seasons Best for me. All progress on the road to tip top shape.

Heart Rate looks a bit funky, all the zones getting some action!

Heart Rate:
Moderate - 23%
Tempo - 12%
Threshold - 46%
Anaerobic - 19%

Split Summary
===
1) 0.62m - 3:59(6:24/m) 141/148bpm 48cal

2) 0.62m - 4:06(6:36/m) 162/176bpm 68cal

3) 0.62m - 4:08(6:39/m) 181/192bpm 59cal

4) 0.62m - 4:11(6:45/m) 182/188bpm 7cal

5) 0.61m - 3:49(6:18/m) 185/191bpm 60cal
3:59 4:06 4:08 4:11 3:49
Hedgie18
Great work boys. Really disappointed I wasn't there to have a Hedges face-off. Sounds like a great run though and a really good result for both of you :)

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Multigraph

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  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.13 43 43 5:46 131 120-140 756 0/1
0.25 1:31 48 6:24 141 140-141 903 1/1
0.38 2:22 50 6:43 143 140-145 961 1/2
0.50 3:11 49 6:30 143 141-145 931 1/2
0.63 4:00 49 6:34 144 142-148 945 1/0
0.75 4:49 49 6:31 151 149-154 984 2/0
0.88 5:36 47 6:18 158 154-161 994 2/1
1.00 6:25 49 6:32 163 162-166 1066 0/1
1.13 7:15 50 6:42 168 165-170 1124 1/1
1.25 8:07 52 6:55 173 168-176 1197 1/1
1.38 8:58 51 6:51 175 173-176 1198 1/1
1.50 9:48 50 6:36 179 174-187 1182 1/2
1.63 10:36 48 6:25 185 180-191 1187 1/1
1.75 11:27 51 6:45 185 177-191 1249 1/0
1.88 12:16 50 6:37 182 179-183 1203 1/1
2.00 13:06 50 6:37 183 182-185 1210 0/1
2.13 13:58 52 6:58 185 182-188 1288 1/1
2.25 14:49 51 6:50 181 179-182 1236 1/1
2.38 15:41 52 6:54 178 174-179 1229 1/2
2.50 16:29 48 6:24 181 176-184 1159 2/2
2.63 17:16 47 6:17 183 181-184 1149 1/1
2.75 18:04 48 6:22 186 183-187 1185 1/0
2.88 18:50 46 6:09 186 184-187 1145 1/1
3.00 19:38 48 6:26 187 184-191 1203 0/1
3.09 20:13 35 6:21 186 185-187 1181 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    170 avge / 191 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 49.70% More
    800m 3:05 6:13 54.54% More
    1km 3:54 6:17 56.48% More
    Mile 6:21 6:21 59.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:04 6:04 62.41
    5km 20:12 6:30 63.62
    5M 33:27 6:41 62.98
    10km 42:06 6:47 62.71
    10M 1:09:43 6:58 62.75
    Half 1:32:50 7:05 61.97
    20M 2:25:22 7:16 62.71
    Mara 3:13:33 7:23 62.80

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