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Sat 29th Mar 2014 at 9:00am by CT

Run > parkrun

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Time
21:21
Miles
3.02
Min/mi
7:04
Pacing
94.7%
WAVA
74.14
Cals
359
Asc(m)
42
Surface
Trail

Notes & Comments

Wanstead Flats parkrun.

Really enjoyed it - sunny day, nice course which was mostly dry, just a little muddy in a couple of place. Added in the parkrun in the middle of a long run (nearly 8 miles there & had hurt my elbow from running into a tree so blood pouring down my arm!)

Course - 2 laps, flat, grass & mud path through a wood. Only about 20m of concrete path.

Very pleased with my time as it wasn't on concrete - best time since I got injured. Still a way to go to get back under 21 mins.

22/110 1F/32 1 FV45/5

Split Summary
===
1) 3.02m - 21:21(7:03/m) 359cal

21:21

Multigraph

Pace

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi
0.13	48	48	6:25
0.25	1:39	51	6:46
0.38	2:30	51	6:48
0.50	3:25	55	7:19
0.63	4:20	55	7:24
0.75	5:17	57	7:36
0.88	6:10	52	6:59
1.00	7:01	51	6:48
1.13	7:54	54	7:10
1.25	8:47	52	6:57
1.38	9:38	51	6:51
1.50	10:30	52	6:57
1.63	11:24	54	7:10
1.75	12:16	52	6:58
1.88	13:09	53	7:02
2.00	14:04	56	7:26
2.13	15:00	56	7:25
2.25	15:57	57	7:38
2.38	16:53	56	7:28
2.50	17:45	52	6:57
2.63	18:40	54	7:14
2.75	19:32	52	6:57
2.88	20:24	52	6:56
3.00	21:12	48	6:26
3.02	21:21	9	7:04

Further Analysis

Pace Distribution
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Predictions

Dist	Time	Per Mile	WAVA
1M	6:37	6:37	70.54
5km	22:00	7:05	74.13
5M	36:26	7:17	73.03
10km	45:52	7:23	72.63
10M	1:15:58	7:36	72.21
Half	1:41:08	7:43	70.83
20M	2:38:22	7:55	71.13
Mara	3:30:51	8:03	70.74

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