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Sat 3rd Sep 2016 at 6:00am by lildude

Run > parkrun

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Time
19:12
Miles
3.11
Min/mi
6:10
Pacing
87.7%
WAVA
68.92
Stride(cm)
139
Cals
316
Cadence
187
BPM
176
%MHR
88.8
B/mi
1086
Asc(m)
42
Hillscore
10
Surface
Road

Notes & Comments

Golden Harvest parkrun (1st)

Couldn't miss the new parkrun closest to mum's house and it turned out to be a good challenging run.

This is a new run for me and I didn't have a clue where the early part of the route went so had to hold back a bit whilst I waited for a faster local to catch up and then I used him as a guide for the first three km. From about 2.5k the route became clearer and I found the directional signs for the rest of the route so took leave of my guide just after the 3km mark and pushed on to come home first.

Once again, I was pleasantly surprised at how well I coped with the altitude, especially at speed and uphill and considering I only got to bed at about 1:30am this morning after being out at a friend's house. I didn't sleep well either.

3:38 3:36 4:09 4:09 3:41

Pin Map

0mi in 0

Pace

36%

18%

16%

14%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	49	49	6:33	143 105-169	936	179 116-224	8/0
0.25	1:36	47	6:19	173 170-174	1093	189 184-192	9/0
0.38	2:17	41	5:26	172 171-173	934	188 182-198	0/12
0.50	2:58	40	5:23	171 171-172	920	194 194-194	0/13
0.63	3:39	41	5:28	171 171-172	934	190 188-194	0/9
0.75	4:23	45	5:59	172 168-177	1030	191 188-194	3/3
0.88	5:15	52	6:54	179 178-181	1234	185 172-190	11/0
1.00	5:55	40	5:19	179 178-180	952	192 190-194	1/2
1.13	6:34	39	5:12	178 177-179	924	194 192-198	0/10
1.25	7:16	42	5:36	179 177-181	1001	194 190-198	1/6
1.38	8:01	45	6:03	181 181-182	1094	189 186-190	7/1
1.50	8:55	54	7:12	182 181-184	1310	182 170-188	10/0
1.63	9:41	46	6:08	182 181-184	1116	184 180-190	2/4
1.75	10:31	50	6:41	180 178-181	1204	182 178-190	10/0
1.88	11:28	56	7:31	181 180-183	1359	183 178-186	8/1
2.00	12:21	53	7:05	181 180-182	1282	183 178-188	8/0
2.13	13:17	57	7:32	181 181-182	1365	182 178-186	7/0
2.25	14:05	47	6:20	182 180-184	1152	189 178-194	8/0
2.38	14:52	48	6:20	184 183-186	1166	190 186-192	1/1
2.50	15:36	44	5:50	183 181-185	1067	188 178-192	0/6
2.63	16:23	46	6:12	179 177-180	1109	191 188-194	0/8
2.75	17:15	53	7:01	183 179-186	1285	186 182-192	11/0
2.88	17:59	44	5:52	185 183-186	1087	185 180-190	0/4
3.00	18:39	39	5:14	181 179-182	948	190 184-194	0/19
3.11	19:12	33	5:10	179 178-182	925	193 182-200	0/3

Heart

176/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 59m, Flat prediction 18:05

Elevation Graph

Biggest Climbs (m)	Min/mi
33 3.5%	6:59
21 3.9%	6:03
18 10.2%	6:15
15 3.1%	6:20
14 4.8%	6:42
See your biggest climbs

Cadence

187 (224 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	189	3.1	18:58	6:10
Walk	1.2	116	0	14	6:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:17	5:11	58.45%	More
800m	2:44	5:30	62.95%	More
1km	3:32	5:41	64.23%	More
Mile	5:39	5:39	69.73%	More
5k	19:11	6:10	69.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	67.34
5km	19:11	6:10	68.98
5M	31:34	6:19	68.25
10km	39:39	6:23	67.79
10M	1:05:16	6:32	67.39
Half	1:26:36	6:37	66.91
20M	2:14:54	6:45	67.04
Mara	2:59:01	6:50	67.45

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