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Sat 9th Mar 2013 at 9:00am by Cheg

Run > Race

rain

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Time
21:49
Miles
3.11
Min/mi
7:01
Pacing
97%
WAVA
59.02
Cals
403
Asc(m)
100
Surface
Road

Notes & Comments

Albert Park Parkrun. Weather was miserably and Lauren and I really didn't fancy it but managed to haul arse and pleased we did. Parkrun really does set me up for the weekend.

The run itself wasn't particuarly fast, but still an improvement and as my training remains consistent I'm sure sub 21 and in time sub 20 will return.

Another plus of today's run were the consistent splits. Expect the improvement to continue at Southend parkrun next weekend.

Split Summary

====

1) - 0.62m - 4:17(6:54/m) - 78cal

2) - 0.62m - 4:22(7:02/m) - 81cal

3) - 0.62m - 4:24(7:05/m) - 80cal

4) - 0.62m - 4:18(6:55/m) - 81cal

5) - 0.62m - 4:18(6:56/m) - 80cal

6) - 0.03m - 9(4:38/m) - 3cal

Pace Zone Summary

====

Pace Zone: 6:00-6:19/mile: 5.2%

Pace Zone: 6:20-6:39/mile: 16.1%

Pace Zone: 6:40-6:59/mile: 26.9%

Pace Zone: 7:00-7:19/mile: 26.6%

Pace Zone: 7:20-7:39/mile: 12.9%

Pace Zone: 7:40-7:59/mile: 5.2%

Pace Zone: 8:00-8:19/mile: 2.4%

4:17 4:22 4:24 4:18 4:18

Map

Imported from Garmin - 2013-03-09

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	50	50	6:41	0/0
0.25	1:41	51	6:50	0/0
0.38	2:34	53	7:02	0/0
0.50	3:25	51	6:51	0/0
0.63	4:17	52	6:56	0/0
0.75	5:12	54	7:13	0/0
0.88	6:03	52	6:52	0/0
1.00	6:57	54	7:10	0/0
1.13	7:50	53	7:06	0/0
1.25	8:42	52	6:54	0/0
1.38	9:34	52	6:55	0/0
1.50	10:27	53	7:07	0/0
1.63	11:20	53	7:03	0/0
1.75	12:15	55	7:17	0/0
1.88	13:07	52	6:58	0/0
2.00	13:59	52	6:58	0/0
2.13	14:52	53	7:01	0/0
2.25	15:45	53	7:02	0/0
2.38	16:36	51	6:51	0/0
2.50	17:27	51	6:45	0/0
2.63	18:18	51	6:48	0/0
2.75	19:11	54	7:09	0/0
2.88	20:04	53	7:02	0/0
3.00	20:57	53	7:05	0/0
3.13	21:44	47	6:13	0/0
3.14	21:49	5	5:39	0/0

Further Analysis

Pace Distribution
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Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	43.09%	More
800m	3:30	7:02	48.18%	More
1km	4:23	7:04	50.21%	More
Mile	7:05	7:05	53.38%	More
5k	22:37	7:17	56.83%	More
5 miles	41:50	8:22	50.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	57.77
5km	21:48	7:01	58.94
5M	36:05	7:13	58.38
10km	45:26	7:19	58.11
10M	1:15:15	7:32	58.14
Half	1:40:11	7:39	57.42
20M	2:36:53	7:51	58.11
Mara	3:28:52	7:58	58.20

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