Sat 24th Feb 2018 at 9:00am by StuH

Run > Race

cold

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Time
22:48
Miles
3.11
Min/mi
7:20
Pacing
89%
WAVA
61.28
Stride(cm)
126
Cals
424
Cadence
174
BPM
158
%MHR
92.7
B/mi
1156
Asc(m)
67
Surface
Mixed

Notes & Comments

Was aiming for sub 23mins, 2 seconds short of PB. Really happy with that, didn't think I was in PB shape.

Winter course

Split Summary
===
1) 1m - 7:16(7:16/m) 152/160bpm 128cal 8.27/9.6mph
2) 1m - 7:56(7:56/m) 158/162bpm 149cal 7.56/9.1mph
3) 1m - 7:36(7:36/m) 162/169bpm 147cal 7.9/11.15mph
4) 0m - 2(6:04/m) 169/169bpm 9.9/11.04mph

7:16 7:56 7:36 2

Pin Map

Woking parkrun winter course

0mi in 0

Pace

10%

23%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	48	48	6:20	127 91-146	805	184 154-194	2/5
0.25	1:39	52	6:55	150 146-154	1038	176 174-180	3/4
0.38	2:33	54	7:09	154 153-157	1101	176 174-178	2/2
0.50	3:24	51	6:48	156 153-157	1062	176 172-188	2/2
0.63	4:20	56	7:30	156 155-158	1169	175 172-178	3/2
0.75	5:13	52	6:59	156 156-157	1089	176 174-186	3/4
0.88	6:14	1:01	8:11	157 156-159	1285	174 170-180	5/4
1.00	7:15	1:01	8:05	158 156-160	1276	174 170-178	2/2
1.13	8:14	59	7:55	159 157-160	1260	173 170-174	4/4
1.25	9:11	57	7:39	158 156-159	1208	172 168-176	4/3
1.38	10:05	54	7:10	158 157-159	1133	174 172-176	2/2
1.50	11:04	59	7:50	157 154-159	1230	174 172-174	3/3
1.63	11:58	54	7:08	157 154-159	1120	175 172-184	3/4
1.75	13:02	1:04	8:34	159 156-161	1363	173 170-176	4/6
1.88	14:11	1:09	9:13	159 157-161	1466	171 166-176	4/1
2.00	15:11	1:00	7:59	160 157-162	1278	172 168-176	1/5
2.13	16:05	54	7:12	161 160-162	1159	173 170-174	5/2
2.25	17:00	55	7:23	161 160-163	1189	173 170-176	2/2
2.38	17:56	56	7:30	160 158-162	1200	172 170-174	3/3
2.50	18:51	54	7:13	161 160-163	1163	173 170-178	3/4
2.63	19:55	1:04	8:34	162 159-164	1387	171 166-174	5/6
2.75	21:00	1:05	8:40	162 160-164	1404	171 168-174	3/1
2.88	21:57	57	7:37	164 162-166	1249	173 170-178	2/4
3.00	22:47	50	6:38	165 162-169	1094	177 170-186	4/2
3.00	22:49	2	8:07	169 168-169	1371	159 156-162	0/0

Heart

158/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 67m, Range 6m, Flat prediction 22:48

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (194 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	3	22:49	7:36
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:30	49.00%	More
800m	3:21	6:44	54.88%	More
1km	4:17	6:54	55.99%	More
Mile	7:13	7:13	56.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:56	5:56	69.11
5km	22:46	7:20	61.24
5M	40:04	8:01	56.56
10km	51:52	8:21	54.52
10M	1:31:16	9:08	51.16
Half	2:05:46	9:36	48.72
20M	3:27:53	10:24	46.71
Mara	4:46:28	10:56	45.19

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