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Sat 10th Aug 2013 at 9:00am by Cheg

Run > Race

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Time
20:51
Miles
3.11
Min/mi
6:42
WAVA
61.63
Cals
397
Asc(m)
26
Surface
Road

Notes & Comments

Again forgot to sort out autolap so have logged manually. Ran the parkrun today with Nellers and Pete. All hoping for sub 22 mins. I was well chuffed with my 20:52 and the others ran well. Pete in a round 21:30 and Nellers just crept over 22.

Conditions were pretty perfect as Southend can get windy but stayed relatively calm. I wasn't expecting great things after work drinks and a late night curry but I held the run together well and worked really hard in the last 100m to come in for sub 21. Thought I was going to puke. I do love a parkrun to start my weekend and also to start my holiday :-)

Split Summary
===
1) 1km - 4:05
2) 2km - 4:19
3) 3km - 4:16
4) 4km- 4:17
5) 5km - 3:55

4.05 4.19 4.16 4.17 3.55

	timbo53 Congrats on the time Simon - sub 21 is wicked - I only have to trim off 2 mins per km to catch you!
	runjogcrawl13 Nice work Si, hope you manage to hit the 10 miler today, loving watching you build back up!

Map

Imported from file - 2013-08-10

0mi in 0

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	0	0	0	0/1
0.25	0	0	0	1/1
0.38	0	0	0	1/2
0.50	0	0	0	1/2
0.63	0	0	0	1/1
0.75	0	0	0	2/0
0.88	0	0	0	1/1
1.00	0	0	0	0/1
1.13	0	0	0	0/1
1.25	0	0	0	1/1
1.38	0	0	0	2/2
1.50	0	0	0	2/2
1.63	0	0	0	1/1
1.75	0	0	0	1/0
1.88	0	0	0	1/1
2.00	0	0	0	0/1
2.13	0	0	0	0/1
2.25	0	0	0	1/1
2.38	0	0	0	1/1
2.50	0	0	0	2/2
2.63	17	17	2:16	1/1
2.75	1:07	50	6:40	2/0
2.88	1:59	52	6:53	1/1
3.00	2:47	49	6:31	0/1
3.07	3:11	24	5:29	0/1

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:41	43.35%	More
800m	3:27	6:56	48.84%	More
1km	4:21	7:00	50.68%	More
Mile	7:11	7:11	52.71%	More
5k	23:45	7:39	54.10%	More
5 miles	39:08	7:50	53.84%	More
10k	51:17	8:15	51.47%	More
10 miles	1:23:17	8:20	52.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:16	6:16	60.38
5km	20:50	6:42	61.68
5M	34:29	6:54	61.09
10km	43:25	6:59	60.81
10M	1:11:55	7:12	60.83
Half	1:35:44	7:18	60.09
20M	2:29:55	7:30	60.81
Mara	3:19:37	7:37	60.90

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