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Sat 15th Jul 2017 at 9:00am by CtrlAlzShift

Run > Race

Worsley Woods parkrun

drizzle

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Time
20:52
Miles
3.03
Min/mi
6:53
Pacing
85.5%
WAVA
78.29
Stride(cm)
123
Cals
300
Cadence
190
BPM
144
%MHR
93.1
B/mi
994
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

First parkrun of the year - 20:27 - but almost a catastrophe at the start ...

When you're on the fifth row of a mass parkrun start, you're running blind for the first few hundred yards, and there's no room for manoeuvre. At about 200m, the guy directly in front of me suddenly stepped aside ... and I ran straight into a walker coming toward us. Luckily, he was a big guy, and I bounced straight off him - I don't think I did him any damage. But I feel terrible I didn't stop to check, just muttered an apology, gathered myself together, and ran on. That's the bad side of the competitive spirit.

I guess the collision helped me to keep the pace down for the first mile and save a bit for the difficult woods section, a bit muddy and slippy today. But as I exited out onto the long home straight, I felt completely knackered ... I've got a lot of work to do building back my distance stamina. Even so, I managed to catch and overtake a few runners in the last mile, and had enough left for a sprint finish. It didn't feel good, but I managed - and looking at the stats, I'm pleased about the 6:14 for the third mile.

20:27 - 14th position, 1st in age-cat, and the best age-graded performance today ... but I'll be looking for more as I get the fitness back.

Split Summary
===
1) 1m - 6:47(6:47/m) 138/150bpm 92cal 8.84/9.35mph
2) 1m - 7:27(7:27/m) 149/184bpm 111cal 8.05/8.2mph
3) 1m - 6:15(6:15/m) 147/164bpm 92cal 9.61/9.02mph
4) 0.03m - 23(12:01/m) 149/150bpm 5cal 5/8.66mph

6:47 7:27 6:15 23

Pace

16%

62%

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	56	56	7:25	119 88-144	882	190 120-202	2/0
0.25	1:43	47	6:17	139 136-141	874	192 188-194	3/1
0.38	2:33	51	6:46	138 126-142	933	187 186-190	2/2
0.50	3:23	49	6:34	140 138-141	919	192 188-194	4/1
0.63	4:13	50	6:40	141 140-142	940	191 190-194	7/0
0.75	5:04	52	6:54	140 138-141	965	193 190-194	3/0
0.88	6:00	56	7:28	141 139-142	1054	187 178-194	4/0
1.00	6:47	46	6:12	147 141-149	911	188 186-190	2/2
1.13	7:37	50	6:43	148 146-149	995	189 186-192	5/0
1.25	8:30	53	7:02	150 146-151	1055	188 180-190	0/3
1.38	9:36	1:06	8:50	159 149-184	1404	179 172-188	1/1
1.50	10:30	54	7:10	152 151-153	1089	183 180-190	0/1
1.63	11:24	53	7:08	149 140-156	1062	189 182-192	1/1
1.75	12:24	1:00	8:03	148 145-150	1192	185 178-192	0/0
1.88	13:17	53	7:04	149 143-151	1053	186 174-194	2/0
2.00	14:13	56	7:26	142 135-147	1056	194 192-196	1/0
2.13	14:54	41	5:29	147 146-148	806	193 188-198	0/4
2.25	15:45	51	6:46	140 128-151	948	196 192-198	0/4
2.38	16:32	48	6:21	142 136-145	901	198 192-202	0/2
2.50	17:18	46	6:06	143 142-144	872	201 198-202	0/5
2.63	18:09	51	6:50	149 141-159	1018	199 198-202	0/6
2.75	18:58	49	6:30	157 152-163	1021	196 194-198	0/3
2.88	19:45	47	6:14	151 150-153	941	201 198-204	2/3
3.00	20:28	43	5:46	151 150-151	872	195 188-202	0/2
3.03	20:50	22	12:11	149 149-149	1814	128 100-190	0/0

Heart

144/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 20:54

Elevation Graph

Biggest Climbs (m)	Min/mi
21 2.0%	6:50
See your biggest climbs

Cadence

190 (204 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	191	3	20:31	6:49
Walk	1.5	112	0	19	16:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	6:00	61.96%	More
800m	3:02	6:06	72.95%	More
1km	3:50	6:10	76.25%	More
Mile	6:12	6:12	82.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	79.46
5km	21:26	6:54	78.12
5M	35:29	7:06	77.35
10km	44:41	7:11	76.87
10M	1:13:59	7:24	76.51
Half	1:38:30	7:31	75.99
20M	2:34:15	7:43	76.19
Mara	3:25:22	7:50	76.68

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