Sat 11th Nov 2017 at 9:00am by iPLOD

Run > parkrun

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Time
23:24
Miles
3.07
Min/mi
7:37
Pacing
92%
WAVA
62.14
Stride(cm)
123
Cals
390
Cadence
172
BPM
150
%MHR
88.3
B/mi
1144
Asc(m)
42
Surface
Road

Notes & Comments

Daniels red w3d6
Supposed to have been 30 mins E + 6 strides but went a bit too fast on 1st 2 laps ...

Split Summary
===
1) 1m - 7:49(7:49/m) 140/158bpm 119cal 7.67/10.08mph
2) 1m - 7:09(7:09/m) 160/171bpm 127cal 8.39/9.23mph
3) 1m - 7:49(7:49/m) 156/166bpm 134cal 7.68/8.97mph
4) 0.07m - 37(8:38/m) 151/154bpm 10cal 6.95/7.66mph

7:49 7:09 7:49 37

Pin Map

0mi in 0

Pace

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	59	59	7:52	104 72-129	817	166 118-176	0/3
0.25	1:58	59	7:53	135 130-139	1064	172 164-188	0/1
0.38	3:00	1:02	8:13	139 138-141	1142	171 170-174	0/4
0.50	4:00	1:01	8:05	137 135-139	1108	171 168-172	0/0
0.63	5:01	1:01	8:06	143 141-147	1158	174 170-184	1/1
0.75	5:56	55	7:18	149 147-152	1087	172 166-176	0/1
0.88	6:53	57	7:34	156 154-157	1182	171 168-176	6/0
1.00	7:49	56	7:28	156 154-157	1166	170 168-172	2/0
1.13	8:44	55	7:20	155 155-156	1137	170 168-172	0/2
1.25	9:37	53	7:04	155 154-157	1096	174 172-176	0/2
1.38	10:31	55	7:16	157 156-158	1141	174 170-176	0/3
1.50	11:26	55	7:18	158 157-159	1154	174 174-176	0/1
1.63	12:25	59	7:50	160 159-160	1252	175 170-178	1/0
1.75	13:15	50	6:43	161 160-163	1081	175 172-178	0/1
1.88	14:07	52	6:55	167 162-170	1154	178 174-182	5/0
2.00	14:58	51	6:47	169 167-171	1147	175 170-178	3/0
2.13	15:50	52	6:57	164 164-165	1140	174 170-176	0/2
2.25	16:43	53	7:03	163 162-164	1148	174 170-176	0/2
2.38	17:46	1:03	8:25	157 154-160	1322	172 170-176	0/2
2.50	18:47	1:01	8:08	151 150-153	1227	172 170-174	0/2
2.63	19:49	1:02	8:16	150 149-151	1239	174 172-176	1/0
2.75	20:46	57	7:40	153 150-155	1173	176 174-180	0/1
2.88	21:47	1:01	8:10	156 152-159	1273	175 172-182	4/0
3.00	22:46	59	7:52	155 154-156	1220	172 172-174	4/0
3.07	23:40	54 +16	12:25	150 142-154	1863	164 124-172	1/0

Heart

150/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 9m, Flat prediction 23:24

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (188 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	172	3.1	23:21	7:37
Walk	1.3	122	0	19	1:02:57

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:33	51.04%	More
800m	3:21	6:45	58.20%	More
1km	4:17	6:54	59.45%	More
Mile	7:05	7:05	61.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:14	6:14	69.41
5km	23:44	7:38	62.05
5M	41:36	8:19	57.66
10km	53:46	8:39	55.73
10M	1:34:16	9:26	52.55
Half	2:09:39	9:54	50.17
20M	3:33:35	10:41	48.26
Mara	4:53:44	11:13	46.79

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