Tue 1st Jan 2019 at 10:00am by ascoey

Run > parkrun

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Time
30:57
Miles
3.14
Min/mi
9:51
Pacing
91%
WAVA
46.22
Stride(cm)
100
Cals
616
Cadence
164
BPM
140
%MHR
82.7
B/mi
1378
Asc(m)
82
Hillscore
1
Surface
Trail

Notes & Comments

Frimley - 2nd part of the double. During Rushmoor, I told myself I wasn't going to run Frimley and even ambled from the car to the start. I would have been very happy to have missed it! Took a while for me to get going but felt like I got some rhythm going on the second lap and was able to push towards a quicker finish.

===
1) 3.14m - 30:57(9:51/m) 141/159bpm 616cal 6.09/7.64mph

30:57

Pace

18%

20%

28%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:19	112 78-127	1156	160 148-170	2/3
0.25	2:32	1:15	10:01	130 127-132	1301	163 154-174	1/4
0.38	3:54	1:21	10:49	129 127-131	1395	161 158-168	2/3
0.50	5:08	1:14	9:53	133 127-138	1314	163 160-166	2/2
0.63	6:31	1:24	11:10	137 135-138	1530	159 154-166	6/1
0.75	7:56	1:24	11:13	133 130-136	1492	159 154-162	0/5
0.88	9:14	1:19	10:30	135 133-137	1418	161 158-166	6/0
1.00	10:29	1:14	9:54	138 136-140	1365	162 160-162	4/1
1.13	11:49	1:20	10:41	140 138-141	1497	163 160-168	5/2
1.25	13:07	1:18	10:24	139 138-140	1446	161 158-166	5/1
1.38	14:20	1:13	9:47	137 135-138	1339	163 160-170	2/9
1.50	15:27	1:07	8:56	138 135-140	1232	165 160-170	1/6
1.63	16:36	1:09	9:09	142 141-142	1299	164 158-170	2/6
1.75	17:43	1:07	8:57	143 142-144	1281	166 164-168	0/3
1.88	18:53	1:10	9:21	144 143-146	1346	164 160-166	2/3
2.00	20:05	1:12	9:35	145 143-147	1390	166 164-172	2/2
2.13	21:21	1:16	10:11	148 146-149	1507	164 160-170	7/1
2.25	22:35	1:14	9:54	146 144-149	1445	163 160-166	0/5
2.38	23:50	1:14	9:54	147 145-148	1455	164 160-172	4/0
2.50	25:05	1:15	10:02	147 143-150	1474	165 160-172	3/1
2.63	26:25	1:20	10:38	149 147-150	1584	165 162-170	6/2
2.75	27:36	1:11	9:27	150 147-152	1419	167 162-178	6/1
2.88	28:49	1:14	9:49	151 150-152	1481	165 162-174	3/9
3.00	29:50	1:01	8:07	151 148-156	1226	170 162-180	1/8
3.13	30:49	59	7:50	156 155-158	1221	173 170-178	1/5
3.14	30:57	8	8:01	158 158-158	1265	174 174-174	0/1

Heart

140/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 21m, Flat prediction 30:42

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.3%	10:28
See your biggest climbs

Cadence

164 (180 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.8	164	2.9	27:48	9:42
Walk	10.2	156	0.3	3:09	11:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	40.93%	More
800m	4:21	8:46	42.96%	More
1km	5:40	9:08	43.05%	More
Mile	9:24	9:24	44.26%	More
5k	30:33	9:50	46.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:51	8:51	47.03
5km	30:36	9:51	46.27
5M	51:29	10:18	44.73
10km	1:05:18	10:31	44.01
10M	1:49:53	10:59	43.20
Half	2:27:38	11:16	42.20
20M	3:54:31	11:44	42.10
Mara	5:15:06	12:02	41.78

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