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Sat 15th Nov 2014 at 9:00am by Cheg

Run > Race
  • rain
  • breezy
  • cold
  • Time
    21:43
  • Miles
    3.11
  • Min/mi
    6:59
  • Pacing
    95.9%
  • WAVA
    59.02
  • Cals
    362
  • BPM
    173
  • %MHR
    101.3
  • B/mi
    1209
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Day 20 - Run 9

Good run at Southend parkrun taking 23 seconds off last weeks time. It was wet, cold and breezy but once you get going it's ok and the weather did improve a little.

Slightly slower first km than last week but brought it home strong.

Barcodes were soaked through and unreadable but I had left a couple in the car so went back and got those and got my barcode zapped. Must get laminating!

Heart Rate:

Endurance - 2%
Moderate - 3%
Tempo - 12%
Threshold - 75%
Anaerobic - 8%

Split Summary
===
1) 0.62m - 4:19(6:57/m) 157/173bpm 63cal

2) 0.62m - 4:27(7:09/m) 175/184bpm 74cal

3) 0.62m - 4:28(7:12/m) 176/179bpm 77cal

4) 0.62m - 4:26(7:09/m) 177/180bpm 77cal

5) 0.61m - 4:03(6:38/m) 185/197bpm 71cal
4:19 4:27 4:28 4:26 4:03
bigfatjoe
Nice work bringing the time down Si:-) I need to do a parkrun!!
Cheg
Check out my upcoming races you might see an interesting parkrun Joe :-)
bigfatjoe
I have seen the Parkrun Si - that is very exciting! I will do my best to get there before 4 April, but at least we have one in the diary anyway!

Map
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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.13 48 48 6:22 123 100-150 784 0/0
0.25 1:40 52 6:57 158 152-163 1099 0/0
0.38 2:34 54 7:12 165 163-168 1189 0/0
0.50 3:27 53 7:07 169 168-170 1204 0/0
0.63 4:20 53 7:04 170 166-173 1202 0/0
0.75 5:16 55 7:23 172 170-174 1270 0/0
0.88 6:10 54 7:11 182 177-183 1306 0/0
1.00 7:02 52 6:57 174 173-176 1209 0/0
1.13 7:56 54 7:15 175 173-177 1268 0/0
1.25 8:49 53 7:04 174 173-175 1230 0/0
1.38 9:44 55 7:18 176 175-177 1284 0/0
1.50 10:38 54 7:12 175 173-176 1259 0/0
1.63 11:31 53 7:04 175 173-176 1238 0/0
1.75 12:25 54 7:12 175 174-176 1259 0/0
1.88 13:19 54 7:14 178 176-179 1287 0/0
2.00 14:12 53 7:03 176 174-177 1242 0/0
2.13 15:06 54 7:13 177 175-178 1278 0/0
2.25 15:59 53 7:06 175 171-178 1241 0/0
2.38 16:54 54 7:15 178 173-179 1291 0/0
2.50 17:47 53 7:02 179 178-180 1260 0/0
2.63 18:39 52 6:56 180 179-180 1248 0/0
2.75 19:31 52 6:59 182 179-185 1270 0/0
2.88 20:23 52 6:58 184 181-187 1283 0/0
3.00 21:11 48 6:26 188 185-197 1210 0/0
3.10 21:44 33 5:42 194 193-197 1107 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    173 avge / 197 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:10 47.01% More
    800m 3:17 6:37 51.29% More
    1km 4:08 6:39 53.77% More
    Mile 6:51 6:51 56.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:31 6:31 59.34
    5km 21:42 6:59 59.07
    5M 35:55 7:11 58.65
    10km 45:14 7:17 58.36
    10M 1:14:54 7:29 57.74
    Half 1:39:43 7:37 57.17
    20M 2:36:09 7:48 57.47
    Mara 3:27:54 7:56 57.96

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