Sat 28th Jul 2018 at 9:00am by Badger

Run > parkrun

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Time
23:13
Miles
3.11
Min/mi
7:28
Pacing
90%
WAVA
64.60
Stride(cm)
117
Cals
321
Cadence
185
BPM
176
%MHR
88.6
B/mi
1316
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Out 20 seconds faster than last week and I now have a barcode on my car keys, so no worries about forgetting that! Depending how fast I hit start that might be a tiny PB. First 5k PB where I have not had to lie down afterwards

Watch 23:14, 3.14 miles
Official 23:13, 3.11 miles. I'll take that

Split Summary
===
1) 0.59m - 4:26(7:31/m) 152/175bpm 53cal 7.98/8.7mph
2) 0.71m - 5:11(7:20/m) 172/177bpm 69cal 8.18/8.79mph
3) 0.56m - 4:18(7:43/m) 181/187bpm 60cal 7.77/9.35mph
4) 1.29m - 9:20(7:13/m) 188/196bpm 139cal 8.31/10.33mph

4:26 5:11 4:18 9:20

Pace

14%

39%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	58	58	7:46	118 92-141	916	188 126-196	0/1
0.25	1:55	57	7:35	151 140-160	1145	189 182-200	2/0
0.38	2:52	57	7:33	162 158-167	1223	189 184-198	2/3
0.50	3:47	55	7:22	167 164-171	1231	188 184-192	0/3
0.63	4:39	52	6:57	170 166-175	1183	186 182-194	0/4
0.75	5:33	54	7:12	170 168-174	1223	186 184-192	1/1
0.88	6:29	56	7:29	171 169-174	1281	185 182-186	1/1
1.00	7:22	53	7:00	170 168-172	1191	186 184-190	3/0
1.13	8:15	53	7:03	172 170-174	1212	186 184-198	2/1
1.25	9:15	1:00	7:59	173 170-176	1381	185 182-188	1/0
1.38	10:15	1:01	8:04	178 173-182	1437	184 182-192	16/0
1.50	11:25	1:10	9:22	182 180-187	1705	178 170-184	11/0
1.63	12:22	56	7:31	180 179-184	1353	184 178-188	3/2
1.75	13:14	52	6:55	180 178-182	1245	183 182-186	1/2
1.88	14:05	51	6:48	182 179-184	1238	186 182-198	0/7
2.00	14:54	49	6:31	184 182-187	1200	183 180-190	1/7
2.13	15:45	51	6:52	182 179-184	1249	184 180-188	0/10
2.25	16:39	54	7:08	185 183-187	1321	184 182-190	0/5
2.38	17:33	55	7:16	186 185-191	1353	184 182-186	1/0
2.50	18:32	59	7:51	188 185-191	1475	184 182-186	1/1
2.63	19:32	1:00	8:01	189 185-193	1516	184 182-196	7/0
2.75	20:29	57	7:32	194 192-196	1461	182 168-188	7/0
2.88	21:24	55	7:20	191 189-193	1400	183 182-188	0/8
3.00	22:14	51	6:46	190 188-192	1286	185 182-188	0/3
3.13	23:07	53	7:05	192 190-194	1359	185 182-190	1/3
3.14	23:14	7	6:06	193 192-194	1177	195 190-196	0/0

Heart

176/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 38m, Flat prediction 22:31

Elevation Graph

Biggest Climbs (m)	Min/mi
35 4.9%	8:17
15 1.9%	7:43
See your biggest climbs

Cadence

185 (200 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	184	3.1	23:14	7:24
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	51.55%	More
800m	3:21	6:44	59.42%	More
1km	4:14	6:48	61.27%	More
Mile	7:03	7:03	62.42%	More
5k	22:53	7:22	65.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	71.10
5km	23:11	7:28	64.56
5M	40:22	8:04	60.44
10km	52:00	8:22	58.62
10M	1:30:31	9:03	55.70
Half	2:03:58	9:28	53.41
20M	3:22:57	10:09	51.70
Mara	4:37:59	10:37	50.33

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Training Effect
Recovery HR