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Sat 23rd Jul 2011 at 9:00am by ChrisHurk
Run > Race
-
Time
23:33
-
Miles
3.11
-
Min/mi
7:34
-
Pacing
93.9%
-
WAVA
57.44
-
Cals
538
-
Asc(m)
145
-
Surface
Trail
Notes & Comments
5 comments
Cambridge Parkrun. Heeded the advice today and took it easier than normal for the first mile, while things settled down (very busy). Then began to push a little and picked people off, one by one. First time I have managed negative mile splits, even managed a sprintish for the line and a 5k PB. Just felt a lot easier today, so after completing the 2 long events I have, there is a good opportunity to really improve this time.
Split Summary
====
1) - 1m - 7:53(7:53/m) - 174cal
2) - 1m - 7:50(7:50/m) - 181cal
3) - 1m - 7:38(7:38/m) - 178cal
4) - 0.03m - 10(6:03/m) - 5cal
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 0.13 |
1:00 |
1:00 |
8:04 |
0/2 |
| 0.25 |
2:00 |
59 |
7:54 |
0/0 |
| 0.38 |
3:02 |
1:02 |
8:17 |
1/1 |
| 0.50 |
4:01 |
59 |
7:55 |
0/1 |
| 0.63 |
4:55 |
54 |
7:11 |
2/1 |
| 0.75 |
5:55 |
1:00 |
7:57 |
0/1 |
| 0.88 |
6:53 |
59 |
7:49 |
1/1 |
| 1.00 |
7:53 |
59 |
7:53 |
0/1 |
| 1.13 |
8:52 |
59 |
7:54 |
2/0 |
| 1.25 |
9:51 |
59 |
7:55 |
1/0 |
| 1.38 |
10:49 |
58 |
7:43 |
1/1 |
| 1.50 |
11:47 |
58 |
7:46 |
0/1 |
| 1.63 |
12:47 |
59 |
7:55 |
1/0 |
| 1.75 |
13:45 |
58 |
7:47 |
0/1 |
| 1.88 |
14:40 |
55 |
7:18 |
0/2 |
| 2.00 |
15:42 |
1:03 |
8:22 |
0/1 |
| 2.13 |
16:40 |
57 |
7:40 |
0/1 |
| 2.25 |
17:37 |
57 |
7:40 |
1/0 |
| 2.38 |
18:36 |
58 |
7:45 |
2/0 |
| 2.50 |
19:35 |
1:00 |
7:58 |
1/1 |
| 2.63 |
20:34 |
59 |
7:50 |
0/1 |
| 2.75 |
21:34 |
1:00 |
8:01 |
1/0 |
| 2.88 |
22:32 |
58 |
7:43 |
1/1 |
| 3.00 |
23:21 |
49 |
6:30 |
0/2 |
| 3.03 |
23:32 |
11 |
6:44 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:43 |
6:55 |
44.76% |
More |
| 800m |
3:42 |
7:26 |
47.95% |
More |
| 1km |
4:42 |
7:33 |
49.69% |
More |
| Mile |
7:35 |
7:35 |
52.97% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:04 |
7:04 |
56.86 |
| 5km |
23:31 |
7:34 |
57.52 |
| 5M |
38:57 |
7:47 |
56.42 |
| 10km |
49:03 |
7:54 |
55.86 |
| 10M |
1:21:13 |
8:07 |
55.26 |
| Half |
1:48:08 |
8:15 |
54.70 |
| 20M |
2:49:20 |
8:28 |
54.50 |
| Mara |
3:45:27 |
8:36 |
54.63 |
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Brilliant, Chris! That's a very strong finish, which suggests there's a lot more to come when you're able to experiment with the pacing more.
Nice one Chris:-)
Good work Chris!
Wheres the long runs for the ironman?
Thanks guys. Al, I lost 7 weeks running due to calf injury April, May and did a few mid runs. Ideally a lot more running, so concentrated on the bike - so a bit late now!
Fair enough! C u later, think we are both in the same tri event!