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Sat 30th Apr 2016 at 8:00am by westmoors

Run > parkrun

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Time
29:19
Miles
3.11
Min/mi
9:26
Pacing
96.1%
WAVA
54.07
Stride(cm)
96
Cals
351
Cadence
179
BPM
162
%MHR
96.3
B/mi
1525
Asc(m)
42
Surface
Mixed

Notes & Comments

Ran at marathon pace as practice for tomorrow.

Split Summary
===
1) 1m - 9:24(9:24/m) 188/214bpm 118cal 6.38/7.78mph
2) 1m - 9:27(9:27/m) 148/159bpm 106cal 6.35/6.68mph
3) 1m - 9:25(9:25/m) 150/159bpm 115cal 6.38/6.72mph
4) 0.11m - 1:03(9:11/m) 147/149bpm 12cal 6.53/6.51mph

9:24 9:27 9:25 1:03

Pace

26%

62%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:51	172 157-190	1523	171 86-186	0/2
0.25	2:19	1:12	9:38	199 192-208	1918	181 178-182	1/1
0.38	3:29	1:10	9:21	211 207-214	1971	180 178-182	0/1
0.50	4:41	1:12	9:40	203 196-208	1961	179 174-180	1/1
0.63	5:51	1:10	9:17	192 190-196	1782	177 174-180	1/1
0.75	7:01	1:10	9:21	186 182-189	1739	180 178-184	2/0
0.88	8:14	1:13	9:43	173 165-179	1681	180 178-182	1/1
1.00	9:23	1:10	9:17	161 158-165	1495	180 178-182	0/1
1.13	10:37	1:13	9:45	157 155-158	1531	178 176-180	1/1
1.25	11:49	1:13	9:43	151 148-154	1467	177 174-180	0/3
1.38	13:00	1:10	9:24	144 142-146	1353	179 176-182	1/1
1.50	14:12	1:12	9:37	148 143-151	1424	181 178-182	3/1
1.63	15:21	1:09	9:11	149 147-152	1367	182 180-182	1/0
1.75	16:32	1:11	9:28	145 143-147	1373	181 176-190	1/1
1.88	17:42	1:10	9:17	143 141-145	1328	177 174-180	0/4
2.00	18:50	1:09	9:11	147 141-150	1351	181 176-184	6/0
2.13	19:58	1:08	9:03	149 148-150	1350	181 178-182	0/1
2.25	21:05	1:07	8:56	146 145-148	1304	178 176-180	0/1
2.38	22:16	1:10	9:22	150 146-156	1404	181 178-182	1/0
2.50	23:30	1:14	9:52	155 151-159	1529	174 164-178	0/3
2.63	24:41	1:11	9:28	148 145-149	1401	179 176-180	1/1
2.75	25:53	1:12	9:36	149 145-152	1432	181 180-182	4/0
2.88	27:02	1:09	9:13	152 150-153	1401	182 170-186	1/0
3.00	28:15	1:14	9:49	150 148-152	1472	179 174-184	0/1
3.10	29:13	58	9:11	146 144-148	1342	175 172-176	1/3

Heart

162/214max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 29:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (190 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	179	3.1	29:12	9:24
Walk	0.1	90	0	1	51:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	41.76%	More
800m	4:31	9:05	45.30%	More
1km	5:40	9:07	47.00%	More
Mile	9:13	9:13	49.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:33	8:33	52.95
5km	29:17	9:26	54.02
5M	49:07	9:49	52.55
10km	1:02:12	10:01	51.96
10M	1:44:18	10:26	50.96
Half	2:19:53	10:41	49.58
20M	3:41:32	11:05	49.16
Mara	4:57:05	11:20	48.48

Bespoke Fields

Amend your bespoke fields

TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore	24

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