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Sat 18th Feb 2023 at 9:00am by westmoors

Run > parkrun

Bournemouth parkrun

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0 👍

Time
28:31
Miles
3.13
Min/mi
9:07
Pacing
94.3%
WAVA
59.20
Stride(cm)
100
Cals
323
Cadence
178
BPM
145
%MHR
86.6
B/mi
1325
Asc(m)
30
Hillscore
1
Surface
Mixed

Notes & Comments

4 comments

Split Summary
===
1) 1m - 9:13(9:13/m) 139/147bpm [1281b/mi] 99cal 6.51/7.12mph
2) 1m - 9:08(9:08/m) 149/153bpm [1360b/mi] 106cal 6.57/7.6mph
3) 1m - 9:03(9:03/m) 150/152bpm [1358b/mi] 105cal 6.63/7.91mph
4) 0.13m - 1:08(8:27/m) 151/152bpm [1276b/mi] 13cal 7.1/7.31mph

9:13 9:08 9:03 1:08

	Ness Nice one 👍
	westmoors Thank you. Determined to get back to regular sub 28.
	alpenrose Nice one, you're getting faster and faster.
	westmoors Thanks AR and yes so far every week this year has been an improvement

Pace

14%

42%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:39	115 92-133	996	184 182-186	0/2
0.25	2:16	1:11	9:28	138 135-140	1306	179 176-180	0/1
0.38	3:26	1:10	9:23	139 138-140	1304	177 172-182	0/1
0.50	4:33	1:07	8:54	141 139-143	1254	177 174-180	1/1
0.63	5:42	1:09	9:15	143 143-144	1322	176 176-178	1/2
0.75	6:54	1:12	9:36	143 142-145	1372	177 174-178	2/0
0.88	8:05	1:11	9:26	143 142-145	1350	176 172-178	0/1
1.00	9:12	1:07	8:59	146 145-147	1311	177 174-178	0/1
1.13	10:20	1:08	9:04	145 143-146	1314	176 172-180	1/1
1.25	11:31	1:11	9:24	146 144-149	1374	177 176-178	0/3
1.38	12:42	1:11	9:29	149 148-150	1413	179 178-180	1/1
1.50	13:53	1:11	9:25	149 148-150	1404	178 176-180	3/1
1.63	15:00	1:08	9:02	149 148-150	1345	178 176-180	1/0
1.75	16:04	1:04	8:30	150 150-152	1274	179 178-182	1/1
1.88	17:09	1:05	8:39	152 151-153	1315	178 176-180	0/4
2.00	18:20	1:11	9:25	150 149-151	1413	177 176-178	6/0
2.13	19:26	1:06	8:52	149 148-149	1321	177 176-178	1/2
2.25	20:33	1:07	8:54	150 150-150	1335	177 174-178	0/2
2.38	21:39	1:06	8:51	149 148-150	1318	176 168-180	1/0
2.50	22:52	1:12	9:39	149 148-150	1438	176 174-178	0/3
2.63	24:02	1:10	9:21	151 150-151	1412	177 176-178	1/1
2.75	25:14	1:12	9:36	150 150-151	1440	177 176-180	3/0
2.88	26:20	1:06	8:52	150 150-150	1329	179 178-180	1/1
3.00	27:23	1:03	8:21	150 150-152	1253	178 174-182	1/1
3.13	28:27	1:04	8:30	151 151-152	1284	178 176-180	3/3

Heart

145/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 30m, Range 8m, Flat prediction 28:31

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (186 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	177	3.1	28:31	9:06
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	27	7:21	46.15%	More
200m	1:01	8:08	46.03%	More
400m	2:03	8:14	48.75%	More
800m	4:21	8:44	50.66%	More
1km	5:29	8:49	52.21%	More
Mile	8:57	8:57	54.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	58.79
5km	28:17	9:06	59.20
5M	47:26	9:29	57.15
10km	1:00:05	9:40	56.17
10M	1:40:45	10:05	55.30
Half	2:15:07	10:19	54.60
20M	3:33:59	10:42	53.12
Mara	4:46:58	10:57	51.89

Bespoke Fields

Amend your bespoke fields

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

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