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Sat 5th Aug 2017 at 9:00am by CT

Run > parkrun

warm

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Time
21:25
Miles
3.10
Min/mi
6:55
Pacing
92.5%
WAVA
78.52
Cals
366
Asc(m)
42
Surface
Road

Notes & Comments

Raphael parkrun

Today was down on my training programme as a fast effort at parkrun so I went to Raphael. Wore my racing shoes which I haven't had a chance to wear since being injured.

I did put effort in - it didn't feel great, especially the short steep hill & section after that. Pretty tired by the third small lap. Very pleased with my time though with an average back under 7 min/mile. Also a course PB & fastest time I've done since last autumn. All a bit unexpected as my recent training has been sketchy. Hope I can build up from this to keep my pace across the 3 miles and extend it to longer distances too.

20/210 2/71 1FV50/9

FV50-54 age category record. (Knocked 2 secs of my previous record - which I didn't even know I held!!!)

Split Summary
===
1) 3.1m - 21:25(6:55/m) 366cal

21:25

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	44	44	5:52	0/5
0.25	1:32	48	6:27	3/3
0.38	2:23	50	6:41	3/3
0.50	3:18	55	7:19	6/1
0.63	4:11	53	7:05	2/1
0.75	5:02	51	6:52	2/2
0.88	5:50	48	6:21	2/2
1.00	6:41	52	6:52	2/2
1.13	7:31	50	6:40	1/4
1.25	8:23	52	6:52	4/3
1.38	9:10	47	6:18	0/5
1.50	9:58	48	6:26	1/4
1.63	10:49	51	6:47	4/3
1.75	11:47	58	7:43	7/1
1.88	12:42	55	7:23	3/1
2.00	13:33	51	6:49	1/3
2.13	14:30	56	7:29	2/1
2.25	15:22	52	7:00	2/2
2.38	16:15	53	7:04	1/4
2.50	17:10	55	7:17	4/2
2.63	17:58	49	6:31	0/5
2.75	18:50	52	6:54	3/3
2.88	19:45	55	7:16	3/3
3.00	20:39	54	7:14	5/2
3.10	21:25	46	7:50	3/2

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	65.32%	More
800m	3:15	6:32	66.90%	More
1km	4:04	6:33	69.49%	More
Mile	6:37	6:37	72.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	74.77
5km	21:28	6:55	78.50
5M	35:33	7:07	77.41
10km	44:45	7:12	77.01
10M	1:14:07	7:25	76.65
Half	1:38:41	7:32	75.21
20M	2:34:32	7:44	75.64
Mara	3:25:44	7:51	75.27

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