Sat 24th Jan 2015 at 9:00am by Cheg

Run > Race

breezy
cold

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Time
20:16
Miles
3.10
Min/mi
6:32
Pacing
95.7%
WAVA
63.28
Cals
291
BPM
181
%MHR
105.6
B/mi
1181
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

Day 90 - Run 55b

Run at Southend parkrun today. Conditions were best for a while. Still some breeze but temperature much more pleasant. No frost on the ground.

Happy with my run today, the usual sub 4minute first and last km with the holding it together middle three.

Had some troubles with back markers late on, four abreast on a four abreast path isn't overly smart/considerate. On the penultimate corner had to go offroad and then jump a puddle to get back on track, definitely cost me a couple of seconds.

Pleased with my fastest time of 2015 and only 3 seconds off the time I ran with Joe at the tail end of 2014.

Heart Rate:
Moderate - 1%
Tempo - 5%
Threshold - 45%
Anaerobic - 49%

Split Summary
===
1) 0.62m - 3:52(6:13/m) 171/180bpm 62cal

2) 0.62m - 4:09(6:41/m) 182/190bpm 72cal

3) 0.62m - 4:08(6:38/m) 187/191bpm 62cal

4) 0.62m - 4:11(6:43/m) 188/193bpm 40cal

5) 0.62m - 3:57(6:23/m) 181/194bpm 55cal

3:52 4:09 4:08 4:11 3:57

Hedgie18
Good work Si. Those pesky back markers. At least it wasn't the guy with the dog pissing you off for a change. Sub 20 is in the air.

Pin Map

Imported from Garmin - 2013-02-23

0mi in 0

Pace

72%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	43	43	5:48	150 119-172	870	0/0
0.25	1:30	46	6:11	172 171-173	1062	0/0
0.38	2:18	48	6:25	175 173-176	1123	0/0
0.50	3:06	48	6:21	176 174-177	1116	0/0
0.63	3:53	47	6:17	176 170-179	1106	0/0
0.75	4:42	49	6:35	182 181-183	1198	0/0
0.88	5:31	49	6:33	184 181-189	1206	0/0
1.00	6:21	50	6:40	178 173-181	1186	0/0
1.13	7:12	50	6:44	182 173-185	1225	0/0
1.25	8:03	51	6:47	185 183-188	1256	0/0
1.38	8:53	51	6:47	186 183-189	1261	0/0
1.50	9:43	49	6:33	187 182-189	1224	0/0
1.63	10:31	48	6:26	188 185-191	1210	0/0
1.75	11:21	50	6:41	188 185-191	1256	0/0
1.88	12:11	51	6:45	186 181-190	1254	0/0
2.00	13:00	49	6:32	188 184-191	1229	0/0
2.13	13:53	53	7:02	188 186-190	1323	0/0
2.25	14:45	51	6:50	187 184-189	1279	0/0
2.38	15:35	50	6:40	190 188-193	1267	0/0
2.50	16:24	49	6:33	186 183-192	1219	0/0
2.63	17:12	48	6:24	189 187-190	1211	0/0
2.75	18:02	50	6:41	191 190-194	1277	0/0
2.88	18:50	48	6:26	183 179-188	1178	0/0
3.00	19:38	48	6:22	173 165-179	1102	0/0
3.10	20:16	38	6:08	165 164-166	1012	0/0

Heart

181/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 0m, Flat prediction 20:16

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:52	49.36%	More
800m	3:03	6:08	55.34%	More
1km	3:50	6:09	57.61%	More
Mile	6:20	6:20	59.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:07	6:07	61.90
5km	20:19	6:32	63.25
5M	33:38	6:44	62.64
10km	42:21	6:49	62.34
10M	1:10:08	7:01	62.38
Half	1:33:23	7:08	61.60
20M	2:26:14	7:19	62.34
Mara	3:14:41	7:26	62.44

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