Sat 12th Jan 2019 at 9:00am by Rosehip

Run > parkrun

Good
breezy
cold

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Time
31:31
Miles
3.09
Min/mi
10:12
Pacing
96%
WAVA
54.34
Cals
331
BPM
156
%MHR
86.6
B/mi
1590
Asc(m)
33
Surface
Road

Notes & Comments

1 comments

Started a bit quicker than intended and tried to hold on - into the wind was quite hard.
Loving the novelty of not being lapped at a parkrun

Not sure where it's going to come from - but hoping a sub-30 will be do-able by the end of the year...

official time 31:35, which will go in the race portfolio

Split Summary
===
1) 1m - 10:07(10:07/m) 150/175bpm 99cal 5.93/7.13mph
2) 1m - 10:22(10:22/m) 158/168bpm 112cal 5.78/7.12mph
3) 1m - 10:15(10:15/m) 159/164bpm 112cal 5.85/6.92mph
4) 0.09m - 46(8:46/m) 163/164bpm 8cal 6.84/8.54mph

for comparison, Fitbit says average 153, rising to 166 at the end - with no spike to 176 in mile 1.

10:07 10:22 10:15 46

Serendippily
Well done :-)

would recommend Northala quick *and* kind on feet x

Pace

16%

68%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:20	1:20	10:39	114 85-138	1214	0/1
0.25	2:38	1:18	10:23	144 139-147	1495	2/2
0.38	3:51	1:13	9:44	151 146-154	1470	2/2
0.50	5:00	1:10	9:18	155 154-156	1441	0/2
0.63	6:16	1:16	10:06	156 156-158	1576	2/1
0.75	7:35	1:19	10:28	158 157-159	1654	1/1
0.88	8:50	1:15	10:02	157 155-159	1574	1/2
1.00	10:06	1:16	10:08	167 157-175	1693	1/1
1.13	11:25	1:19	10:29	160 155-168	1677	1/1
1.25	12:43	1:18	10:27	157 154-159	1641	1/1
1.38	14:03	1:20	10:40	157 155-159	1674	2/2
1.50	15:19	1:17	10:12	158 157-159	1612	1/1
1.63	16:38	1:18	10:24	158 155-159	1644	1/1
1.75	17:57	1:19	10:33	158 156-160	1667	1/1
1.88	19:10	1:14	9:50	158 156-159	1554	1/3
2.00	20:28	1:18	10:24	158 156-160	1643	2/2
2.13	21:41	1:13	9:43	158 157-159	1535	1/2
2.25	23:01	1:19	10:34	158 157-160	1670	2/1
2.38	24:18	1:18	10:23	158 158-160	1641	1/1
2.50	25:36	1:18	10:22	158 157-159	1638	1/1
2.63	26:56	1:20	10:42	158 157-159	1690	1/0
2.75	28:12	1:16	10:07	160 158-161	1618	1/1
2.88	29:30	1:18	10:24	160 159-161	1664	2/0
3.00	30:44	1:14	9:52	162 159-164	1597	1/2
3.09	31:30	46	8:48	163 161-164	1433	1/0

Heart

156/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 33m, Range 4m, Flat prediction 31:31

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:30	42.65%	More
800m	4:53	9:49	45.66%	More
1km	6:10	9:55	47.11%	More
Mile	10:02	10:02	49.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:03	8:03	61.28
5km	31:43	10:13	54.34
5M	56:26	11:17	49.90
10km	1:13:25	11:49	48.04
10M	2:10:35	13:04	44.57
Half	3:01:04	13:49	42.01
20M	5:02:11	15:07	39.67
Mara	6:59:00	16:00	37.93

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stride length
cadence