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Sat 25th Feb 2017 at 9:00am by Cheg

Run > Race
  • windy
  • Time
    20:51
  • Miles
    3.11
  • Min/mi
    6:42
  • Pacing
    95.2%
  • WAVA
    62.02
  • Cals
    204
  • BPM
    147
  • %MHR
    85.8
  • B/mi
    983
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Week 22 - Run 3 of 5 - Missed another one. Storm Doris, then Kitchen appointment.

Good run at Southend parkrun, my first 5k in under 21 minutes since April 2015. Really must get to parkrun more regularly and use that as my tempo session of the week. My next parkrun will be my 50th!

Very windy today and so big variations in speed depending on which direction we were running. Again used my patented 5k pacing, hard first and last km and holding it together in the middle.

Finished 19th today and there was a good group around me and that helped push me on. Lots of back markers today, I haven't checked the Southend parkrun website but it might be getting bigger numbers. They didn't actually slow me down too much so all was well with the world.

O and my heart rate monitor came off after 3km so disregard the readings there after.

Split Summary
===
1) 0.62m - 4:08(6:39/m) 160/170bpm 53cal 9.03/10.99mph
2) 0.62m - 4:22(7:01/m) 169/172bpm 61cal 8.54/9.8mph
3) 0.62m - 4:15(6:50/m) 172/175bpm 60cal 8.77/9.86mph
4) 0.62m - 4:17(6:54/m) 137/174bpm 24cal 8.71/9.4mph
5) 0.6m - 3:50(6:22/m) 96/104bpm 6cal 9.43/10.98mph
4:08 4:22 4:15 4:17 3:50

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Multigraph

  • Pace
  • Elev
  • HR
  • 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 46 46 6:04 132 93-162 802 0/0
0.25 1:35 50 6:38 164 162-166 1087 0/0
0.38 2:28 53 7:02 166 164-168 1168 0/0
0.50 3:19 51 6:44 167 166-168 1125 0/0
0.63 4:09 50 6:43 165 161-170 1108 0/0
0.75 5:00 51 6:50 167 165-168 1141 0/0
0.88 5:51 51 6:46 170 168-172 1150 0/0
1.00 6:45 54 7:15 168 167-169 1218 0/0
1.13 7:38 53 7:04 170 169-172 1202 0/0
1.25 8:32 54 7:10 170 168-172 1217 0/0
1.38 9:26 54 7:13 172 170-174 1242 0/0
1.50 10:18 52 6:57 170 168-172 1181 0/0
1.63 11:10 51 6:51 170 169-171 1164 0/0
1.75 11:58 49 6:28 173 171-175 1119 0/0
1.88 12:49 51 6:45 174 172-175 1174 0/0
2.00 13:39 50 6:41 172 168-173 1150 0/0
2.13 14:31 53 7:00 153 139-168 1072 0/0
2.25 15:24 53 7:01 129 123-136 906 0/0
2.38 16:16 52 6:55 116 111-123 802 0/0
2.50 17:06 50 6:41 107 103-110 715 0/0
2.63 17:54 48 6:21 100 95-103 635 0/0
2.75 18:43 50 6:36 93 90-95 614 0/0
2.88 19:31 48 6:25 95 90-100 610 0/0
3.00 20:20 49 6:29 94 93-98 609 0/0
3.09 20:50 30 5:47 96 96-97 555 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    146 avge / 175 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:14 47.20% More
    800m 3:10 6:22 53.26% More
    1km 3:58 6:23 55.72% More
    Mile 6:35 6:35 57.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:16 6:16 60.86
    5km 20:50 6:42 62.07
    5M 34:29 6:54 61.34
    10km 43:25 6:59 61.01
    10M 1:11:55 7:12 60.94
    Half 1:35:44 7:18 60.16
    20M 2:29:55 7:30 60.88
    Mara 3:19:37 7:37 60.97

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