F'Laps - Saturday 5th July

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Sat 13th Jun 2015 at 7:00am by tipsku

Run > parkrun

Penrhyn parkrun

warm

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Time
23:49
Miles
3.10
Min/mi
7:41
Pacing
90.8%
WAVA
58.98
Stride(cm)
114
Cals
209
Cadence
184
BPM
176
%MHR
95.7
B/mi
1353
Asc(m)
73
Hillscore
3
Surface
Mixed

Notes & Comments

Penrhyn parkrun #30. Come back after a long break (last run on 24 January). A few seconds slower than back then but much better position: 1st lady! I think everybody was struggling with the warm and humid conditions.

Part 1 of caffeine experiment: I didn't drink my habitual coffee this morning to see how this would affect me. I think I was slower than I could have been. Next week I'm going to have a cup of coffee before.

Split Summary
===
1) 0.62m - 4:35(7:22/m) 174/181bpm 36cal 3.64/29.13/hr
2) 0.62m - 4:37(7:26/m) 179/183bpm 42cal 3.61/4.53/hr
3) 0.62m - 5:06(8:13/m) 179/183bpm 46cal 3.26/3.84/hr
4) 0.62m - 5:03(8:08/m) 179/183bpm 45cal 3.3/3.72/hr
5) 0.57m - 4:28(7:52/m) 181/184bpm 40cal 3.41/4.88/hr

4:35 4:37 5:06 5:03 4:28

Pin Map

Penrhyn Parkrun

0mi in 0

Pace

43%

47%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	45	45	5:58	144 63-172	859	179 122-196	1/7
0.25	1:34	49	6:31	174 172-177	1135	191 188-196	0/9
0.38	2:30	57	7:32	177 175-179	1334	187 186-190	2/4
0.50	3:33	1:03	8:23	177 176-179	1483	184 182-184	4/0
0.63	4:36	1:03	8:24	179 177-181	1503	183 180-184	4/1
0.75	5:37	1:01	8:11	180 179-182	1474	183 180-184	7/1
0.88	6:34	56	7:31	180 179-182	1353	186 184-188	3/3
1.00	7:28	55	7:17	178 177-180	1296	187 186-188	0/2
1.13	8:20	51	6:50	177 176-178	1210	190 184-196	2/9
1.25	9:14	54	7:15	178 177-179	1290	187 184-190	0/5
1.38	10:15	1:01	8:08	179 176-181	1457	183 180-186	7/1
1.50	11:18	1:03	8:26	180 179-181	1517	182 180-186	4/0
1.63	12:18	1:00	8:00	180 177-182	1439	182 180-190	2/2
1.75	13:22	1:04	8:31	179 178-182	1523	183 180-186	7/1
1.88	14:23	1:01	8:09	176 174-179	1434	185 184-186	1/2
2.00	15:28	1:05	8:39	177 175-179	1531	185 182-192	4/0
2.13	16:25	57	7:38	179 177-181	1368	185 182-188	0/8
2.25	17:28	1:03	8:22	180 179-182	1505	184 180-188	6/0
2.38	18:27	59	7:56	180 179-182	1427	184 184-186	3/4
2.50	19:28	1:00	8:02	180 179-182	1445	185 182-190	4/0
2.63	20:27	59	7:55	181 179-184	1434	183 180-190	1/8
2.75	21:26	59	7:50	180 179-182	1409	184 182-184	1/3
2.88	22:29	1:04	8:30	182 181-183	1545	183 180-186	9/0
3.00	23:24	55	7:18	180 179-181	1313	188 186-192	1/3
3.05	23:48	24	7:34	182 181-182	1377	181 180-186	0/0

Heart

176/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 21m, Flat prediction 23:26

Elevation Graph

Biggest Climbs (m)	Min/mi
11 2.5%	8:14
11 4.3%	8:06
10 4.0%	8:14
See your biggest climbs

Cadence

184 (196 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	184	3	23:43	7:48
Walk	0.4	122	0	5	5:57

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:10	52.82%	More
800m	3:31	7:04	53.75%	More
1km	4:34	7:21	53.97%	More
Mile	7:27	7:27	56.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	58.70
5km	23:52	7:41	58.98
5M	39:32	7:54	58.52
10km	49:46	8:01	58.27
10M	1:22:25	8:15	57.75
Half	1:49:44	8:23	57.25
20M	2:51:51	8:36	57.36
Mara	3:48:47	8:44	57.14

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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