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Sat 7th Sep 2013 at 9:00am by Cheg

Run > Race

Not good
breezy

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Time
20:56
Miles
3.11
Min/mi
6:44
WAVA
61.39
Cals
397
Surface
Road

Notes & Comments

Southend parkrun after a lovely night out with Lauren and a couple of drinks with Bacs. Was feeling delicate and nearly sacked it off, but decided to just get out there and do it. Really pleased that I did.

Very similar time to the last couple of efforts I have had running by myself at Southend. Want to get quicker over the 5km distance but it isn't quite happening at the moment. Can concentrate on some quicker stuff after next weekend with York parkrun and the Billericay 10K being the next targets.

Similar pacing pattern to normal today, fast first couple of km, hold it together for 3 and 4 and then bring it home fast. Was a little breezer than the last couple of times, but nothing too drastic.

Looking to do Albert Park next Saturday before the GNR, but at target race pace of something like 4:45 km. Will see if I have the discipline to do it.

Split Summary
===
1) 0.62m - 4:06(6:36/m) 79cal
2) 0.62m - 4:11(6:43/m) 81cal
3) 0.62m - 4:21(7:00/m) 80cal
4) 0.62m - 4:22(7:01/m) 81cal
5) 0.6m - 3:57(6:38/m) 76cal

4:06 4:11 4:21 4:22 3:57

	timbo53 Great t see you out on the Parkrun again after a few drinks on Friday! May not have broken the 20min, but a bit quicker than the "pacing" run last week with me!
	Hedgie18 Good work Si. Good, consistent running. Looking forward to seeing the result at the GNR.

Map

Imported from file - 2013-09-07

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	0	0	0	0/0
3.00	10	10	1:20	0/0
3.06	29	19	4:53	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
5k	15:07	4:52	85.02%	More
5 miles	30:25	6:05	69.27%	More
10k	39:26	6:21	66.95%	More
10 miles	1:12:10	7:13	60.63%	More
Half	1:38:03	7:29	59.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:17	6:17	60.22
5km	20:55	6:44	61.43
5M	34:38	6:56	60.83
10km	43:36	7:01	60.55
10M	1:12:12	7:13	60.60
Half	1:36:07	7:20	59.85
20M	2:30:31	7:32	60.57
Mara	3:20:24	7:39	60.66

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