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

Run > parkrun

cold

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Time
23:39
Miles
3.07
Min/mi
7:42
Pacing
91%
WAVA
68.03
Cals
272
BPM
159
%MHR
88.2
B/mi
1223
Asc(m)
42
Surface
Trail

Notes & Comments

Just a steady tempo pace run today
1) 0.62m - 5:11(8:19/m) 140/163bpm 44cal 7.22/8.71mph
2) 0.62m - 4:45(7:39/m) 166/172bpm 57cal 7.84/9.16mph
3) 0.62m - 4:43(7:36/m) 166/173bpm 54cal 7.89/9.39mph
4) 0.62m - 4:50(7:46/m) 158/160bpm 62cal 7.73/9.02mph
5) 0.59m - 4:10(7:05/m) 165/170bpm 55cal 8.46/11.07mph

5:11 4:45 4:43 4:50 4:10

Pace

53%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:05	1:05	8:43	108 79-128	942	0/2
0.25	2:11	1:06	8:45	136 130-140	1190	0/1
0.38	3:10	59	7:52	147 141-153	1156	1/1
0.50	4:13	1:03	8:25	158 153-163	1330	0/1
0.63	5:11	57	7:40	161 159-163	1234	2/1
0.75	6:09	58	7:44	161 159-162	1246	0/1
0.88	7:05	56	7:29	169 162-172	1266	1/1
1.00	8:04	59	7:52	168 167-169	1322	0/1
1.13	9:01	57	7:33	168 166-170	1267	1/1
1.25	9:57	57	7:35	166 165-168	1258	2/0
1.38	10:57	59	7:54	167 163-171	1320	1/1
1.50	11:56	1:00	7:57	167 163-171	1327	0/1
1.63	12:52	56	7:30	170 164-173	1274	1/0
1.75	13:49	56	7:31	168 166-169	1262	1/1
1.88	14:42	54	7:10	160 156-165	1146	0/2
2.00	15:43	1:00	8:03	157 156-158	1264	0/1
2.13	16:37	54	7:14	157 156-158	1136	1/0
2.25	17:37	1:00	8:01	159 157-160	1275	1/1
2.38	18:35	58	7:45	158 157-159	1223	2/0
2.50	19:34	59	7:52	159 158-160	1251	1/1
2.63	20:31	57	7:33	163 160-165	1231	1/1
2.75	21:27	56	7:25	164 162-165	1217	1/0
2.88	22:22	56	7:27	164 163-167	1221	1/1
3.00	23:11	48	6:25	168 166-169	1078	0/2
3.07	23:38	27	6:17	169 168-169	1061	1/0

Heart

159/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 4m, Flat prediction 23:39

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:37	54.53%	More
800m	3:30	7:02	61.56%	More
1km	4:26	7:08	63.33%	More
Mile	7:24	7:24	64.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	66.38
5km	23:57	7:43	68.04
5M	39:40	7:56	67.22
10km	49:56	8:02	66.83
10M	1:22:42	8:16	66.88
Half	1:50:06	8:24	66.05
20M	2:52:24	8:37	66.84
Mara	3:49:33	8:46	66.94

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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