Sat 5th Jul 2014 at 8:00am by smoke free
Run > General
- breezy
-
Time
20:37
-
Miles
3.04
-
Min/mi
6:47
-
Pacing
81.4%
-
WAVA
67.62
-
Cals
423
-
Asc(m)
42
-
Hillscore
6
-
Surface
Mixed
Notes & Comments
Parke Parkrun
finished 3rd!!
Tough little course and the week's smashing the shit out of shit started to tell towards the end!!
Set off with the winner, can't wait to see how fast he ran, absolutely flying, got overtaken by a lad (16ish) on first hill and hung on to him until about 400m to go where he accelerated and I didn't!!
Really strong running and great fun to be actually 'racing' people, just judging effort level and trying to mix it with these fast boys. martyn ellis pitched up and came 4th - said his plan was to hang on to me and do me at the end but i managed to shake him off about half way.
LOVE IT
Now THAT'S warming up....
1) 1m - 6:44(6:44/m) 136cal 3.98/0/hr
2) 1m - 6:09(6:09/m) 139cal 4.36/0/hr
3) 1m - 7:26(7:26/m) 143cal 3.61/0/hr
4) 0.04m - 18(7:25/m) 5cal 3.62/0/hr
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.13 |
41 |
41 |
5:26 |
4/0 |
0.25 |
1:20 |
40 |
5:16 |
0/4 |
0.38 |
2:32 |
1:12 |
9:34 |
20/0 |
0.50 |
3:22 |
50 |
6:44 |
3/5 |
0.63 |
4:12 |
49 |
6:35 |
10/5 |
0.75 |
5:07 |
55 |
7:21 |
6/2 |
0.88 |
6:00 |
53 |
7:03 |
7/6 |
1.00 |
6:43 |
44 |
5:50 |
1/11 |
1.13 |
7:29 |
45 |
6:01 |
3/1 |
1.25 |
8:14 |
46 |
6:04 |
5/7 |
1.38 |
8:58 |
44 |
5:50 |
3/2 |
1.50 |
9:42 |
44 |
5:51 |
5/10 |
1.63 |
10:27 |
45 |
6:00 |
4/4 |
1.75 |
11:14 |
47 |
6:14 |
0/16 |
1.88 |
11:57 |
44 |
5:51 |
4/3 |
2.00 |
12:53 |
55 |
7:22 |
6/0 |
2.13 |
13:45 |
52 |
6:55 |
9/0 |
2.25 |
14:56 |
1:12 |
9:34 |
2/1 |
2.38 |
15:50 |
54 |
7:08 |
1/1 |
2.50 |
16:48 |
58 |
7:43 |
2/8 |
2.63 |
17:35 |
47 |
6:17 |
0/6 |
2.75 |
18:25 |
50 |
6:41 |
0/7 |
2.88 |
19:20 |
55 |
7:23 |
7/0 |
3.00 |
20:18 |
58 |
7:44 |
4/2 |
3.04 |
20:37 |
19 |
7:48 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:19 |
61.18% |
More |
800m |
2:55 |
5:53 |
64.57% |
More |
1km |
3:40 |
5:54 |
67.20% |
More |
Mile |
5:56 |
5:56 |
70.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:11 |
6:11 |
67.83 |
5km |
21:06 |
6:47 |
67.62 |
5M |
35:19 |
7:04 |
65.72 |
10km |
44:41 |
7:11 |
64.85 |
10M |
1:14:46 |
7:29 |
64.03 |
Half |
1:40:08 |
7:39 |
62.75 |
20M |
2:38:16 |
7:55 |
62.91 |
Mara |
3:31:58 |
8:05 |
62.63 |
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