Sat 5th Jan 2019 at 9:00am by Richard-M

Run > parkrun

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Time
23:03
Miles
3.11
Min/mi
7:25
Pacing
92%
WAVA
62.39
Stride(cm)
126
Cals
345
Cadence
172
BPM
154
%MHR
90.4
B/mi
1139
Asc(m)
71
Hillscore
1
Surface
Mixed

Notes & Comments

Park run - new course - PW - calf sore after

Split Summary
===
1) 1km - 4:37(4:37/km) 144/156bpm 64cal 12.99/15.55kmph
2) 1km - 4:41(4:41/km) 155/164bpm 71cal 12.8/16.56kmph
3) 1km - 4:41(4:41/km) 154/156bpm 70cal 12.8/14.28kmph
4) 1km - 4:38(4:38/km) 155/157bpm 70cal 12.93/13.84kmph
5) 1km - 4:25(4:25/km) 162/173bpm 70cal 13.6/16.73kmph
6) 0km - 1(10:29/km) 167/167bpm 5.72/4.97kmph

4:37 4:41 4:41 4:38 4:25 1

Pin Map

St Albans Parkrun - new course

0mi in 0

Pace

40%

38%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	59	59	7:55	125 83-141	989	166 128-178	1/3
0.25	1:55	56	7:27	146 141-149	1088	168 162-178	2/3
0.38	2:55	1:00	7:57	146 143-148	1160	167 164-174	3/3
0.50	3:47	52	6:59	151 148-152	1055	167 166-174	4/2
0.63	4:38	51	6:46	154 148-156	1043	168 166-170	2/3
0.75	5:26	48	6:23	157 155-161	1001	168 166-170	2/6
0.88	6:21	55	7:18	159 156-164	1161	174 164-184	5/2
1.00	7:18	57	7:36	155 153-158	1179	178 172-182	1/3
1.13	8:19	1:02	8:12	153 152-154	1256	176 170-180	5/1
1.25	9:21	1:02	8:15	151 150-153	1246	176 170-178	3/1
1.38	10:21	1:00	7:57	150 142-154	1192	177 174-180	3/1
1.50	11:20	59	7:51	154 152-155	1210	175 172-180	4/1
1.63	12:13	53	7:04	154 153-155	1087	172 170-176	1/4
1.75	13:09	56	7:28	155 154-156	1157	173 170-180	4/4
1.88	14:04	55	7:19	155 154-156	1135	171 168-174	1/4
2.00	15:01	58	7:40	153 152-155	1174	172 168-174	2/4
2.13	15:59	58	7:47	154 151-156	1200	173 168-176	3/2
2.25	16:55	56	7:28	155 154-156	1156	172 168-176	2/3
2.38	17:49	54	7:12	156 155-157	1122	170 168-170	4/4
2.50	18:44	55	7:20	156 154-157	1145	169 166-174	3/2
2.63	19:42	58	7:40	156 155-158	1197	169 166-174	3/3
2.75	20:41	59	7:54	157 155-159	1240	173 168-178	5/2
2.88	21:34	53	7:02	163 159-165	1146	171 168-176	2/2
3.00	22:23	49	6:33	167 165-169	1094	173 170-176	3/0
3.11	23:09	46 +6	7:07	171 167-173	1216	173 106-178	2/2

Heart

154/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 71m, Range 13m, Flat prediction 22:41

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.5%	8:04
See your biggest climbs

Cadence

172 (184 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	171	3.1	23:00	7:25
Walk	0.6	123	0	9	39:44

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	52.17%	More
800m	3:22	6:46	56.61%	More
1km	4:18	6:56	57.68%	More
Mile	7:10	7:10	58.99%	More
5k	23:08	7:27	62.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	64.53
5km	23:01	7:25	62.48
5M	39:01	7:48	59.98
10km	49:38	7:59	58.86
10M	1:24:07	8:25	57.39
Half	1:53:27	8:40	55.86
20M	3:01:20	9:04	55.38
Mara	4:04:36	9:20	54.74

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