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Sat 17th Aug 2013 at 9:00am by Cheg

Run > Race

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Time
20:54
Miles
3.11
Min/mi
6:43
WAVA
61.48
Cals
394
Surface
Road

Notes & Comments

Run at Southend parkrun. Thought I would perform better than last weeks post drinks and curry run but was 3 seconds slower. Not heartbreaking, had some good miles in the legs this week. Will hope to go faster at Albert park next weekend. Just got to keep at it in the hopes sub 20 returns.

Split Summary
===
1) 0.62m - 4:01(6:27/m) 77cal
2) 0.62m - 4:13(6:46/m) 81cal
3) 0.62m - 4:21(7:00/m) 81cal
4) 0.62m - 4:22(7:01/m) 80cal
5) 0.59m - 3:59(6:43/m) 75cal

Speed Summary
===
Fastest 400m in 1:31
Fastest 800m in 3:11
Fastest 1km in 3:56
Fastest 1200m in 4:46
Fastest mile in 6:30

4:01 4:13 4:21 4:22 3:59

	timbo53 3 seconds slower? That's probably a timing record error! Still sounds like you are on for the big 200K
	Hedgie18 Great effort Si. Lots of runs for me to look through! It looks like you have been running really well

Map

Imported from file - 2013-08-17

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	0/0
0.25	0	0	0	0/0
0.38	0	0	0	0/0
0.50	0	0	0	0/0
0.63	0	0	0	0/0
0.75	0	0	0	0/0
0.88	0	0	0	0/0
1.00	0	0	0	0/0
1.13	0	0	0	0/0
1.25	0	0	0	0/0
1.38	0	0	0	0/0
1.50	0	0	0	0/0
1.63	0	0	0	0/0
1.75	0	0	0	0/0
1.88	0	0	0	0/0
2.00	0	0	0	0/0
2.13	0	0	0	0/0
2.25	0	0	0	0/0
2.38	0	0	0	0/0
2.50	0	0	0	0/0
2.63	0	0	0	0/0
2.75	0	0	0	0/0
2.88	23	23	3:06	0/0
3.00	1:09	46	6:09	0/0
3.06	1:32	23	6:00	0/0

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	6:17	6:17	60.22
5km	20:53	6:43	61.53
5M	34:34	6:55	60.95
10km	43:32	7:00	60.64
10M	1:12:05	7:13	60.69
Half	1:35:58	7:20	59.95
20M	2:30:17	7:31	60.66
Mara	3:20:05	7:38	60.75

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