Sat 23rd Jul 2011 at 9:00am by ChrisHurk

Run > Race

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Time
23:33
Miles
3.11
Min/mi
7:34
Pacing
93.9%
WAVA
57.46
Cals
538
Asc(m)
145
Surface
Trail

Notes & Comments

5 comments

Cambridge Parkrun. Heeded the advice today and took it easier than normal for the first mile, while things settled down (very busy). Then began to push a little and picked people off, one by one. First time I have managed negative mile splits, even managed a sprintish for the line and a 5k PB. Just felt a lot easier today, so after completing the 2 long events I have, there is a good opportunity to really improve this time.

Split Summary

====

1) - 1m - 7:53(7:53/m) - 174cal

2) - 1m - 7:50(7:50/m) - 181cal

3) - 1m - 7:38(7:38/m) - 178cal

4) - 0.03m - 10(6:03/m) - 5cal

7:53 7:50 7:38 10

	Cats Whiskers Brilliant, Chris! That's a very strong finish, which suggests there's a lot more to come when you're able to experiment with the pacing more.
	brotherjohn Nice one Chris:-)
	Covbaldy Good work Chris! Wheres the long runs for the ironman?
	ChrisHurk Thanks guys. Al, I lost 7 weeks running due to calf injury April, May and did a few mid runs. Ideally a lot more running, so concentrated on the bike - so a bit late now!
	Covbaldy Fair enough! C u later, think we are both in the same tri event!

Pin Map

Cambridge parkrun

0mi in 0

Pace

53%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:00	1:00	8:04	0/2
0.25	2:00	59	7:54	0/0
0.38	3:02	1:02	8:17	1/1
0.50	4:01	59	7:55	0/1
0.63	4:55	54	7:11	2/1
0.75	5:55	1:00	7:57	0/1
0.88	6:53	59	7:49	1/1
1.00	7:53	59	7:53	0/1
1.13	8:52	59	7:54	2/0
1.25	9:51	59	7:55	1/0
1.38	10:49	58	7:43	1/1
1.50	11:47	58	7:46	0/1
1.63	12:47	59	7:55	1/0
1.75	13:45	58	7:47	0/1
1.88	14:40	55	7:18	0/2
2.00	15:42	1:03	8:22	0/1
2.13	16:40	57	7:40	0/1
2.25	17:37	57	7:40	1/0
2.38	18:36	58	7:45	2/0
2.50	19:35	1:00	7:58	1/1
2.63	20:34	59	7:50	0/1
2.75	21:34	1:00	8:01	1/0
2.88	22:32	58	7:43	1/1
3.00	23:21	49	6:30	0/2
3.03	23:32	11	6:44	0/0

Elevation

Asc 145m, Range 4m, Flat prediction 23:33

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:55	44.76%	More
800m	3:42	7:26	47.95%	More
1km	4:42	7:33	49.38%	More
Mile	7:35	7:35	52.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	56.34
5km	23:31	7:34	57.54
5M	38:57	7:47	56.40
10km	49:03	7:54	55.86
10M	1:21:13	8:07	55.68
Half	1:48:08	8:15	54.87
20M	2:49:20	8:28	55.52
Mara	3:45:27	8:36	55.61

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