Sat 22nd Apr 2017 at 9:00am by Flatlander

Run > parkrun

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Time
22:45
Miles
3.01
Min/mi
7:33
Pacing
92%
WAVA
69.23
Cals
282
BPM
156
%MHR
86.8
B/mi
1180
Asc(m)
42
Surface
Trail

Notes & Comments

Parkrun at tempo effort again. Finished well again, especially when I saw I was close to sub 23min. 4th was long again probably due to the trees.
1) 0.62m - 4:54(7:54/m) 138/152bpm 49cal 7.6/9.22mph
2) 0.62m - 4:40(7:31/m) 156/160bpm 59cal 7.98/9.58mph
3) 0.62m - 4:41(7:33/m) 162/165bpm 62cal 7.95/9.85mph
4) 0.62m - 4:47(7:41/m) 165/167bpm 63cal 7.8/9.41mph
5) 0.52m - 3:42(7:06/m) 167/173bpm 49cal 8.45/10.43mph

4:54 4:40 4:41 4:47 3:42

Pace

43%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:03	1:03	8:21	101 66-135	844	0/2
0.25	2:03	1:01	8:06	141 137-145	1143	0/0
0.38	3:03	59	7:52	146 145-148	1149	1/1
0.50	4:00	58	7:43	149 147-151	1149	0/1
0.63	4:56	55	7:23	151 149-152	1116	2/1
0.75	5:52	56	7:26	154 152-155	1145	0/1
0.88	6:48	57	7:35	154 153-156	1167	1/1
1.00	7:45	56	7:31	157 156-157	1180	0/1
1.13	8:39	54	7:14	158 157-159	1143	2/0
1.25	9:37	58	7:48	159 158-160	1239	1/0
1.38	10:38	1:01	8:08	161 160-162	1310	1/1
1.50	11:31	52	7:00	162 161-163	1134	0/1
1.63	12:29	58	7:44	162 161-164	1253	1/0
1.75	13:26	57	7:34	163 161-164	1233	0/1
1.88	14:20	55	7:18	165 164-165	1205	0/2
2.00	15:18	58	7:40	165 164-166	1265	1/1
2.13	16:14	56	7:29	165 165-166	1234	0/1
2.25	17:11	57	7:39	165 164-166	1261	2/1
2.38	18:07	55	7:23	165 163-165	1218	2/0
2.50	19:08	1:01	8:07	166 164-167	1348	1/1
2.63	20:03	55	7:22	164 162-167	1208	0/1
2.75	21:01	58	7:44	166 165-167	1284	1/0
2.88	21:56	55	7:23	166 165-169	1226	0/1
3.00	22:42	46	6:08	171 169-173	1050	1/2

Heart

156/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 4m, Flat prediction 22:45

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:44	53.63%	More
800m	3:32	7:06	60.98%	More
1km	4:33	7:19	61.72%	More
Mile	7:24	7:24	64.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	67.63
5km	23:32	7:34	69.24
5M	38:58	7:48	68.43
10km	49:03	7:54	68.04
10M	1:21:14	8:07	68.09
Half	1:48:09	8:15	67.24
20M	2:49:21	8:28	68.05
Mara	3:45:29	8:36	68.15

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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