Sat 20th Dec 2014 at 9:00am by Cheg
Run > Race
breezy
cold
-
Time
20:13
-
Miles
3.11
-
Min/mi
6:30
-
Pacing
95.5%
-
WAVA
63.57
-
Cals
242
-
BPM
170
-
%MHR
99.6
-
B/mi
1108
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
Day 55 - Run 32b
Really good parkrun at Southend today. Joe commuted in from Sydney for it, and went off like a train. A train I wasn't prepared to go with. He got a 10 second gap in the first km and I managed to hold it for most of the run.
It was cold and windy today, cold was fine as you soon warm up, but the wind definitely wasn't helping matters. Probably blowing in the right direction to be fair, but would prefer a still day.
Good to have Bex popping up all over the shop to cheer us on. My aim was sub 21 as my last parkrun was in Middlesbrough a month ago and I did 21:22 so to beat that time by over a minute has got to be a good result.
Pacing was similar to most of my parkruns fast km out and into the finish and holding it together for the middle three. Told a dog runner who took up the entire width of the path what I thought, and he gave me a mouthful back, but I had my earphones in so couldn't hear a thing. Pretty sure I was justified. O well, done now.
Fun to finish 15 seconds behind Joe in 11th and 12th place, hope Joe's official time gets him his sub 20. Either way it was a massive PB for Joe and a Course record and Seasons Best for me. All progress on the road to tip top shape.
Heart Rate looks a bit funky, all the zones getting some action!
Heart Rate:
Moderate - 23%
Tempo - 12%
Threshold - 46%
Anaerobic - 19%
Split Summary
===
1) 0.62m - 3:59(6:24/m) 141/148bpm 48cal
2) 0.62m - 4:06(6:36/m) 162/176bpm 68cal
3) 0.62m - 4:08(6:39/m) 181/192bpm 59cal
4) 0.62m - 4:11(6:45/m) 182/188bpm 7cal
5) 0.61m - 3:49(6:18/m) 185/191bpm 60cal
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.13 |
43 |
43 |
5:46 |
131 120-140 |
756 |
0/1 |
| 0.25 |
1:31 |
48 |
6:24 |
141 140-141 |
903 |
1/1 |
| 0.38 |
2:22 |
50 |
6:43 |
143 140-145 |
961 |
1/2 |
| 0.50 |
3:11 |
49 |
6:30 |
143 141-145 |
931 |
1/2 |
| 0.63 |
4:00 |
49 |
6:34 |
144 142-148 |
945 |
1/0 |
| 0.75 |
4:49 |
49 |
6:31 |
151 149-154 |
984 |
2/0 |
| 0.88 |
5:36 |
47 |
6:18 |
158 154-161 |
994 |
2/1 |
| 1.00 |
6:25 |
49 |
6:32 |
163 162-166 |
1066 |
0/1 |
| 1.13 |
7:15 |
50 |
6:42 |
168 165-170 |
1124 |
1/1 |
| 1.25 |
8:07 |
52 |
6:55 |
173 168-176 |
1197 |
1/1 |
| 1.38 |
8:58 |
51 |
6:51 |
175 173-176 |
1198 |
1/1 |
| 1.50 |
9:48 |
50 |
6:36 |
179 174-187 |
1182 |
1/2 |
| 1.63 |
10:36 |
48 |
6:25 |
185 180-191 |
1187 |
1/1 |
| 1.75 |
11:27 |
51 |
6:45 |
185 177-191 |
1249 |
1/0 |
| 1.88 |
12:16 |
50 |
6:37 |
182 179-183 |
1203 |
1/1 |
| 2.00 |
13:06 |
50 |
6:37 |
183 182-185 |
1210 |
0/1 |
| 2.13 |
13:58 |
52 |
6:58 |
185 182-188 |
1288 |
1/1 |
| 2.25 |
14:49 |
51 |
6:50 |
181 179-182 |
1236 |
1/1 |
| 2.38 |
15:41 |
52 |
6:54 |
178 174-179 |
1229 |
1/2 |
| 2.50 |
16:29 |
48 |
6:24 |
181 176-184 |
1159 |
2/2 |
| 2.63 |
17:16 |
47 |
6:17 |
183 181-184 |
1149 |
1/1 |
| 2.75 |
18:04 |
48 |
6:22 |
186 183-187 |
1185 |
1/0 |
| 2.88 |
18:50 |
46 |
6:09 |
186 184-187 |
1145 |
1/1 |
| 3.00 |
19:38 |
48 |
6:26 |
187 184-191 |
1203 |
0/1 |
| 3.09 |
20:13 |
35 |
6:21 |
186 185-187 |
1181 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:27 |
5:50 |
49.70% |
More |
| 800m |
3:05 |
6:13 |
54.54% |
More |
| 1km |
3:54 |
6:17 |
56.48% |
More |
| Mile |
6:21 |
6:21 |
59.63% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:04 |
6:04 |
62.41 |
| 5km |
20:12 |
6:30 |
63.62 |
| 5M |
33:27 |
6:41 |
62.98 |
| 10km |
42:06 |
6:47 |
62.71 |
| 10M |
1:09:43 |
6:58 |
62.75 |
| Half |
1:32:50 |
7:05 |
61.97 |
| 20M |
2:25:22 |
7:16 |
62.71 |
| Mara |
3:13:33 |
7:23 |
62.80 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
Great work boys. Really disappointed I wasn't there to have a Hedges face-off. Sounds like a great run though and a really good result for both of you