Sat 18th Nov 2017 at 9:00am by Sigh

Run > parkrun

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Time
37:02
Miles
3.10
Min/mi
11:57
Pacing
91%
WAVA
39.05
Stride(cm)
82
Cals
534
Cadence
164
BPM
155
%MHR
87.3
B/mi
1857
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Hanley parkrun # 67 (parkrun # 90)

First run for two weeks, and in knee-length compression socks to control my aggravated varicose veins. Followed the surgeon's orders and took it easy, and the blood clot behind my knee stayed put. No heel pain - looking after my dodgy veins for two weeks seems to have finally seen off the last traces of PF too - every cloud etc.

7:04 7:23 8:06 7:11 7:19

Pin Map

Hanley parkrun

0mi in 0

Pace

74%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:47	136 103-152	1603	170 168-174	3/1
0.25	2:59	1:30	12:04	154 148-158	1858	165 162-168	6/0
0.38	4:20	1:21	10:48	155 150-158	1674	166 164-168	0/5
0.50	5:38	1:18	10:24	149 146-151	1550	166 164-168	3/6
0.63	7:07	1:29	11:52	156 150-160	1850	165 162-168	3/1
0.75	8:49	1:42	13:38	161 158-165	2196	162 158-164	7/0
0.88	10:12	1:23	11:07	161 154-165	1789	164 160-168	0/4
1.00	11:40	1:27	11:39	148 144-153	1725	163 160-166	0/10
1.13	13:00	1:20	10:38	148 147-150	1573	162 158-164	0/7
1.25	14:31	1:32	12:13	152 149-155	1856	161 158-164	3/2
1.38	16:08	1:37	12:53	154 150-156	1985	160 158-160	3/2
1.50	17:46	1:38	13:02	155 152-161	2021	160 158-164	3/2
1.63	19:29	1:44	13:49	154 148-162	2128	159 156-160	4/1
1.75	21:05	1:36	12:47	161 159-163	2059	160 158-162	7/1
1.88	22:41	1:36	12:49	158 152-163	2026	163 160-166	5/1
2.00	24:17	1:35	12:43	157 151-163	1995	161 156-166	6/0
2.13	25:41	1:24	11:12	159 157-161	1781	164 162-168	0/6
2.25	27:07	1:26	11:29	153 151-156	1757	163 162-166	0/10
2.38	28:26	1:19	10:34	154 151-156	1626	165 162-168	0/7
2.50	29:53	1:27	11:33	160 155-165	1848	165 162-166	3/2
2.63	31:24	1:31	12:08	162 157-167	1966	162 158-164	2/3
2.75	32:57	1:34	12:29	162 160-165	2021	162 160-164	3/1
2.88	34:42	1:45	13:56	162 158-166	2257	163 158-166	5/1
3.00	36:03	1:22	10:53	167 164-174	1817	164 160-174	5/2
3.09	36:59	56	10:27	168 165-171	1755	172 166-180	1/2

Heart

155/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 23m, Flat prediction 36:03

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.1%	12:47
13 3.0%	13:30
See your biggest climbs

Cadence

164 (180 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	3.1	36:59	11:58
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:38	10:34	31.23%	More
800m	5:31	11:07	34.79%	More
1km	7:01	11:17	35.70%	More
Mile	11:30	11:30	37.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:10	11:10	38.15
5km	37:07	11:57	39.05
5M	1:01:28	12:18	38.38
10km	1:17:24	12:27	38.06
10M	2:08:10	12:49	37.99
Half	2:50:38	13:02	37.46
20M	4:27:12	13:22	37.91
Mara	5:55:45	13:35	37.97

Fetch Miles

12:42	Hanley park around the lake
17:43	Hanley parkrun (mostly downhill bit)
11:55	Hanley parkrun (mostly downhill bit)
11:41	Hanley parkrun (mostly downhill bit)

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