Sat 23rd Feb 2019 at 9:00am by ascoey

Run > parkrun

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Time
28:20
Miles
3.00
Min/mi
9:27
Pacing
90%
WAVA
48.20
Stride(cm)
102
Cals
623
Cadence
167
BPM
155
%MHR
91.8
B/mi
1465
Asc(m)
97
Hillscore
1
Surface
Trail

Notes & Comments

Progress again. Really weird how different it felt from yesterday. I think it has something to do with the time of day. Morning runs are better. Runs before medication are better. Runs on empty (ish) stomachs are better.

Good leg turnover today and held pace well. Can quite push it beyond 9 minute mile pace though. Pleased with the progress though.

Split Summary
===
1) 0m - 9(38:09/m) 110/111bpm 1.57/1.04mph
2) 3m - 28:12(9:24/m) 155/182bpm 623cal 6.39/7.99mph

9 28:12

Pace

14%

23%

38%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:40	137 110-163	1462	164 120-174	2/1
0.25	2:30	1:10	9:19	167 160-170	1555	167 162-174	3/2
0.38	3:41	1:12	9:33	171 166-179	1634	166 162-170	7/4
0.50	5:00	1:19	10:29	178 173-181	1867	165 160-172	9/4
0.63	6:15	1:15	9:57	165 156-175	1642	169 164-174	2/6
0.75	7:38	1:23	11:04	159 144-168	1758	164 160-170	4/5
0.88	8:55	1:18	10:21	143 142-144	1480	167 162-176	1/4
1.00	9:57	1:02	8:13	144 143-146	1182	168 162-174	1/5
1.13	11:15	1:18	10:22	148 147-149	1534	166 162-172	6/0
1.25	12:19	1:04	8:32	148 147-149	1263	166 162-170	0/8
1.38	13:23	1:04	8:33	147 146-148	1258	169 166-176	2/3
1.50	14:32	1:09	9:14	149 147-151	1376	167 162-174	3/2
1.63	15:42	1:10	9:19	151 151-152	1407	167 164-170	2/1
1.75	16:52	1:10	9:18	153 152-155	1424	167 164-174	5/3
1.88	18:01	1:09	9:13	154 154-155	1420	167 162-170	8/1
2.00	19:16	1:15	10:02	154 152-155	1546	168 164-174	12/3
2.13	20:24	1:08	9:01	155 153-156	1398	170 166-176	1/10
2.25	21:37	1:13	9:46	156 155-157	1522	168 164-174	4/5
2.38	22:47	1:10	9:22	154 152-157	1442	167 164-172	1/4
2.50	23:52	1:05	8:40	154 153-156	1334	168 164-172	1/5
2.63	25:10	1:18	10:26	156 153-157	1626	165 160-170	5/1
2.75	26:12	1:01	8:12	156 156-157	1278	170 166-176	1/8
2.88	27:13	1:01	8:10	160 157-162	1307	176 172-180	2/1
3.00	28:18	1:05	8:42	163 162-164	1418	174 170-182	4/1

Heart

155/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 97m, Range 20m, Flat prediction 28:19

Elevation Graph

Biggest Climbs (m)	Min/mi
11 7.5%	9:39
See your biggest climbs

Cadence

167 (182 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	167	3	28:13	9:24
Walk	0.5	120	0	8	26:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:06	39.91%	More
800m	4:23	8:48	42.76%	More
1km	5:27	8:47	44.75%	More
Mile	9:01	9:01	46.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	48.88
5km	29:26	9:28	48.10
5M	49:32	9:54	46.49
10km	1:02:50	10:07	45.74
10M	1:45:44	10:34	44.90
Half	2:22:04	10:51	43.86
20M	3:45:41	11:17	43.74
Mara	5:03:13	11:34	43.42

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