Sat 30th Sep 2017 at 9:00am by Serendippily

Run > parkrun

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Time
34:35
Miles
3.12
Min/mi
11:05
Pacing
79%
WAVA
46.85
Stride(cm)
86
Cals
366
Cadence
170
BPM
161
%MHR
94.8
B/mi
1786
Asc(m)
42
Hillscore
6
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 10:26(10:26/m) 149/157bpm 97cal 5.75/6.72mph
2) 1m - 12:21(12:21/m) 167/179bpm 137cal 4.86/6.47mph
3) 1m - 10:34(10:34/m) 169/179bpm 118cal 5.68/6.74mph
4) 0.12m - 1:14(10:01/m) 174/183bpm 14cal 5.99/6.24mph

DrK parkrun had to walk in places and slower than hoped but am getting better with trail running and wasn't quite as wimpy as I once was about the risk of slipping on the muddy chalk

10:26 12:21 10:34 1:14

Pace

30%

20%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:30	1:30	12:00	141 114-153	1692	177 172-182	18/0
0.25	2:44	1:14	9:54	146 142-149	1444	173 170-176	1/12
0.38	3:51	1:07	8:58	147 146-150	1318	181 178-184	0/16
0.50	5:00	1:09	9:11	151 148-155	1388	185 178-192	0/14
0.63	6:17	1:16	10:12	153 151-157	1560	175 170-182	0/6
0.75	7:31	1:14	9:53	152 150-153	1501	177 172-182	7/3
0.88	9:00	1:29	11:51	153 149-156	1813	171 168-172	6/2
1.00	10:26	1:26	11:29	152 150-155	1745	171 168-176	3/4
1.13	11:49	1:23	11:04	152 147-158	1683	171 168-174	5/2
1.25	13:40	1:51	14:45	165 152-179	2433	165 160-174	15/1
1.38	15:50	2:10	17:20	163 140-178	2824	139 102-170	21/0
1.50	17:23	1:34	12:29	171 160-177	2134	171 168-172	5/0
1.63	18:49	1:26	11:24	171 169-175	1950	173 172-176	8/0
1.75	20:15	1:26	11:31	171 169-173	1968	171 168-174	11/0
1.88	21:41	1:26	11:25	172 169-174	1964	173 172-174	1/1
2.00	22:47	1:07	8:53	173 170-177	1536	178 174-184	0/12
2.13	23:56	1:09	9:10	166 159-173	1521	182 178-184	0/15
2.25	25:07	1:12	9:32	166 160-170	1583	178 170-182	0/15
2.38	26:19	1:11	9:32	166 160-170	1582	178 174-182	0/9
2.50	27:30	1:12	9:33	167 164-170	1595	176 174-182	0/8
2.63	28:47	1:16	10:10	174 170-179	1769	174 170-176	0/7
2.75	30:05	1:19	10:29	172 167-175	1802	171 168-174	6/0
2.88	31:31	1:25	11:23	170 164-174	1935	171 168-174	5/2
3.00	33:21	1:50	14:42	168 156-177	2471	148 116-180	2/5
3.11	34:27	1:06	9:58	174 169-183	1735	179 172-182	7/0

Heart

161/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 71m, Flat prediction 32:53

Elevation Graph

Biggest Climbs (m)	Min/mi
62 6.7%	13:30
See your biggest climbs

Cadence

170 (192 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.9	174	3	32:21	10:45
Walk	6.1	118	0.1	2:06	20:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	42.45%	More
800m	4:37	9:16	45.16%	More
1km	5:48	9:19	46.79%	More
Mile	9:48	9:48	47.15%	More
5k	34:24	11:04	46.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:21	10:21	44.62
5km	34:26	11:05	46.86
5M	57:01	11:24	46.17
10km	1:11:47	11:33	45.91
10M	1:58:52	11:53	45.64
Half	2:38:16	12:05	44.75
20M	4:07:50	12:24	44.91
Mara	5:29:58	12:36	44.65

Bespoke Fields

Amend your bespoke fields

Three Things You Saw Today

1 Mud
2 My inner demon

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