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Sat 30th Mar 2024 at 9:01am by westmoors

Run > parkrun

Moors Valley parkrun

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Time
28:33
Miles
3.07
Min/mi
9:18
Pacing
88%
WAVA
58.69
Stride(cm)
98
Cals
313
Cadence
176
BPM
137
%MHR
81.4
B/mi
1272
Asc(m)
19
Hillscore
1
Surface
Trail

Notes & Comments

2 comments

Very congested at start so initial yards were walking, then gentle jog. Nearly got taken out by a dog as I started to step to the side to pass someone only to find an ankle biter. Its owner was a few steps behind. Definitely not on what I would consider a short lead. Finish was also backed up and had to queue to cross the line.

1) 1mi - 9:42(9:42/mi) 130/141bpm [1260b/mi] 100cal 6.19/7.1mph
2) 1mi - 9:03(9:03/mi) 140/144bpm [1267b/mi] 102cal 6.63/7.1mph
3) 1mi - 9:09(9:09/mi) 143/146bpm [1309b/mi] 104cal 6.56/7.24mph
4) 0.07mi - 39(8:42/mi) 145/146bpm [1261b/mi] 7cal 6.9/7.85mph

9:42 9:03 9:09 39

	Looby Loo Looks good despite all that.
	alpenrose Great time despite all that.

Pace

10%

46%

26%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:40	1:40	13:18	103 76-124	1370	170 122-180	3/2
0.25	2:46	1:07	8:52	129 126-131	1145	180 178-182	1/2
0.38	3:54	1:08	9:05	132 130-134	1200	180 178-182	3/2
0.50	5:02	1:08	9:00	137 134-138	1234	179 178-180	3/0
0.63	6:13	1:11	9:28	137 135-139	1297	176 172-178	4/0
0.75	7:25	1:12	9:33	138 137-139	1317	177 174-178	4/1
0.88	8:31	1:07	8:54	140 139-140	1246	176 176-178	2/4
1.00	9:41	1:10	9:18	139 137-139	1293	176 174-178	1/3
1.13	10:53	1:12	9:39	139 137-140	1342	176 174-178	3/1
1.25	11:59	1:06	8:46	140 139-140	1228	177 174-178	1/3
1.38	13:07	1:08	9:03	139 137-140	1257	176 174-178	2/2
1.50	14:12	1:05	8:39	139 138-140	1203	176 174-178	1/3
1.63	15:18	1:06	8:52	139 139-141	1232	177 176-178	3/4
1.75	16:23	1:05	8:39	140 139-140	1211	177 174-178	3/1
1.88	17:34	1:11	9:25	141 139-143	1329	175 172-178	4/2
2.00	18:44	1:10	9:22	143 142-144	1338	177 172-180	2/2
2.13	19:59	1:15	10:02	144 142-144	1445	176 172-178	4/3
2.25	21:09	1:10	9:17	143 142-144	1327	177 176-180	2/3
2.38	22:18	1:09	9:14	143 142-144	1321	177 170-180	0/5
2.50	23:26	1:08	9:01	141 139-144	1272	178 174-182	0/2
2.63	24:30	1:04	8:31	143 143-144	1217	179 176-180	1/2
2.75	25:36	1:06	8:52	144 144-145	1276	177 172-180	2/1
2.88	26:46	1:10	9:16	144 143-144	1335	176 174-178	2/1
3.00	27:54	1:08	9:03	145 144-146	1312	180 178-182	1/2
3.07	28:33	39	8:49	145 145-146	1278	164 128-180	0/1

Heart

137/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 16m, Flat prediction 28:36

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.0%	9:11
See your biggest climbs

Cadence

176 (182 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	176	3.1	28:02	9:10
Walk	1.7	132	0	29	32:22
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	28	7:34	45.29%	More
200m	1:02	8:22	45.27%	More
400m	2:07	8:31	47.55%	More
800m	4:21	8:46	51.21%	More
1km	5:26	8:44	53.42%	More
Mile	8:57	8:57	54.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	58.16
5km	28:55	9:18	58.59
5M	48:30	9:42	56.55
10km	1:01:26	9:53	55.58
10M	1:43:01	10:18	54.74
Half	2:18:09	10:33	54.07
20M	3:38:48	10:56	52.57
Mara	4:53:24	11:12	51.34

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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