Sat 18th Feb 2017 at 9:00am by wAckie Racer

Run > parkrun

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Time
22:03
Miles
3.10
Min/mi
7:07
Pacing
92%
WAVA
67.18
Stride(cm)
130
Cals
387
Cadence
174
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Pontefract parkrun #301 , despite my bad back somehow still managed to chip another couple of seconds off my SB , at this rate the return to sub 22's is only a couple of weeks away (course dependant - which is the flattest one in Dublin Lee)

Split Summary
===
1) 0.62m - 4:39(7:28/m) 76cal 8.03/8.95mph
2) 0.62m - 4:15(6:50/m) 75cal 8.77/9.52mph
3) 0.62m - 4:11(6:44/m) 79cal 8.9/9.58mph
4) 0.62m - 4:37(7:25/m) 80cal 8.08/8.95mph
5) 0.62m - 4:22(7:04/m) 77cal 8.49/10.42mph

4:39 4:15 4:11 4:37 4:22

Pin Map

Pontefract parkrun

0mi in 0

Pace

20%

62%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:00	1:00	8:03	176 170-180	6/0
0.25	1:52	51	6:50	175 174-176	0/7
0.38	2:47	55	7:19	175 172-176	2/2
0.50	3:38	51	6:50	176 174-178	2/1
0.63	4:40	1:02	8:16	175 174-178	4/1
0.75	5:38	58	7:45	173 168-178	8/0
0.88	6:29	51	6:47	174 172-178	2/2
1.00	7:21	52	6:54	173 170-176	1/1
1.13	8:09	48	6:26	174 172-180	0/3
1.25	8:56	47	6:14	177 174-180	0/8
1.38	9:44	48	6:26	179 174-182	0/5
1.50	10:34	50	6:42	175 172-178	1/0
1.63	11:26	52	6:56	174 172-176	1/2
1.75	12:18	52	6:57	174 172-176	1/0
1.88	13:09	50	6:44	172 170-176	0/5
2.00	14:01	52	6:56	174 172-176	0/2
2.13	14:55	55	7:17	172 170-174	1/1
2.25	15:53	58	7:44	171 168-174	1/0
2.38	16:51	58	7:44	170 168-172	4/0
2.50	17:47	56	7:29	172 168-174	3/0
2.63	18:45	57	7:37	173 170-178	3/1
2.75	19:42	58	7:41	169 168-174	5/2
2.88	20:35	52	6:58	170 170-172	1/3
3.00	21:23	48	6:26	172 168-176	1/2
3.10	22:03	40	6:33	178 174-188	2/1

Elevation

Asc 42m, Range 26m, Flat prediction 21:24

Elevation Graph

Biggest Climbs (m)	Min/mi
16 5.3%	8:05
16 1.8%	7:42
See your biggest climbs

Cadence

174 (188 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	3.1	22:03	7:06
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:14	54.05%	More
800m	3:12	6:27	61.55%	More
1km	4:03	6:31	63.36%	More
Mile	6:39	6:39	65.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:39	6:39	65.58
5km	22:06	7:07	67.17
5M	36:36	7:19	66.09
10km	46:05	7:25	65.58
10M	1:16:18	7:38	65.49
Half	1:41:36	7:45	64.59
20M	2:39:06	7:57	65.36
Mara	3:31:49	8:05	65.46

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