Sat 10th Mar 2018 at 9:00am by Goofee

Run > parkrun

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Time
23:10
Miles
3.15
Min/mi
7:21
Pacing
93.9%
WAVA
66.08
Stride(cm)
116
Cals
372
Cadence
189
BPM
153
%MHR
90.2
B/mi
1128
Asc(m)
42
Surface
Trail

Notes & Comments

First run after a couple of days feeling ill. Instructions were to go hard, I did this, evidenced by a too fast first mile, was hanging on by halfway but did okay. Time is still over my 23 minute benchmark; I know I'm running well when I can get sub23 without thinking about it. How illness affected the run I'm not sure but I was coughing and sneezing liberally at the finish.
Split Summary
===
1) 1m - 6:58(6:58/m) 149/157bpm 107cal 8.61/11.46mph
2) 1m - 7:26(7:26/m) 158/160bpm 122cal 8.07/8.52mph
3) 1m - 7:46(7:46/m) 157/160bpm 127cal 7.73/7.99mph
4) 0.15m - 1:00(6:41/m) 158/159bpm 16cal 8.99/12.73mph

6:58 7:26 7:46 1:00

Pin Map

0mi in 0

Pace

92%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	46	46	6:11	123 87-147	761	194 120-206	2/0
0.25	1:35	49	6:32	148 147-149	966	188 186-190	2/1
0.38	2:29	54	7:09	148 147-149	1059	189 186-192	1/1
0.50	3:23	54	7:10	150 149-150	1074	187 186-188	2/1
0.63	4:16	53	7:08	151 150-151	1077	188 186-192	0/1
0.75	5:11	54	7:15	152 151-153	1102	189 186-192	1/1
0.88	6:03	53	7:01	154 152-156	1080	187 186-188	2/2
1.00	6:58	54	7:16	156 155-157	1133	188 186-190	1/3
1.13	7:49	51	6:47	156 155-157	1059	187 186-188	0/5
1.25	8:43	54	7:15	158 155-159	1145	188 186-192	2/2
1.38	9:38	55	7:24	159 158-160	1176	188 186-190	2/2
1.50	10:35	56	7:31	159 159-160	1195	188 186-190	3/1
1.63	11:32	57	7:37	159 158-160	1212	190 188-194	3/2
1.75	12:28	56	7:28	158 156-159	1179	188 188-190	1/1
1.88	13:25	57	7:39	157 156-158	1202	188 184-190	1/1
2.00	14:24	59	7:48	157 156-157	1226	188 186-192	1/1
2.13	15:24	1:00	8:01	156 156-157	1249	188 186-192	1/2
2.25	16:21	57	7:38	156 155-157	1192	187 184-190	1/1
2.38	17:20	59	7:48	155 155-156	1209	187 186-188	0/2
2.50	18:16	56	7:30	156 155-158	1170	190 186-194	0/2
2.63	19:14	58	7:45	159 158-159	1233	190 188-194	2/0
2.75	20:13	58	7:47	159 157-159	1237	189 186-192	2/1
2.88	21:12	59	7:52	159 158-160	1251	189 188-192	3/0
3.00	22:10	58	7:44	158 158-159	1223	190 188-192	2/1
3.13	23:01	52	6:53	157 157-158	1082	191 188-196	1/3
3.15	23:10	9	5:41	158 158-158	897	206 206-206	0/0

Heart

153/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 23:10

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (206 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	189	3.1	23:05	7:21
Walk	0.4	120	0	5	6:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:18	54.18%	More
800m	3:21	6:44	59.93%	More
1km	4:14	6:49	61.72%	More
Mile	6:57	6:57	63.81%	More
5k	22:53	7:22	65.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	64.54
5km	22:50	7:21	66.08
5M	37:48	7:34	65.09
10km	47:36	7:40	64.60
10M	1:18:49	7:53	64.53
Half	1:44:57	8:01	63.66
20M	2:44:20	8:13	64.42
Mara	3:38:48	8:21	64.52

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