Sat 30th Mar 2019 at 9:00am by sheppardmk

Run > Race

Not good
warm

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Time
23:50
Miles
3.11
Min/mi
7:40
Pacing
86%
WAVA
64.91
Stride(cm)
118
Cals
313
Cadence
178
BPM
145
%MHR
84.6
B/mi
1109
Asc(m)
9
Hillscore
2
Surface
Mixed

Notes & Comments

Milton Keynes parkrun

Split Summary
===
1) 1km - 5:27(5:27/km) 142/158bpm 68cal 11.02/12.12kmph
2) 1km - 5:04(5:04/km) 149/156bpm 68cal 11.86/13.33kmph
3) 1km - 4:29(4:29/km) 154/163bpm 63cal 13.36/13.87kmph
4) 1km - 4:31(4:31/km) 143/160bpm 57cal 13.3/13.64kmph
5) 1km - 4:16(4:16/km) 148/155bpm 56cal 14.09/14.68kmph
6) 0.02km - 5(3:19/km) 152/152bpm 1cal 18.13/15.02kmph

5:27 5:04 4:29 4:31 4:16 5

Pace

10%

32%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:13	1:13	9:41	128 82-151	1240	175 172-180	3/1
0.25	2:26	1:13	9:47	153 148-158	1497	172 170-174	8/0
0.38	3:27	1:01	8:06	149 143-152	1207	174 172-176	3/2
0.50	4:27	1:00	8:01	147 145-150	1178	177 176-180	2/3
0.63	5:28	1:01	8:10	136 123-151	1111	178 176-180	2/3
0.75	6:25	57	7:36	146 144-147	1109	177 174-178	1/2
0.88	7:20	55	7:18	150 147-154	1095	178 174-182	1/4
1.00	8:22	1:02	8:13	149 147-151	1225	176 170-182	2/4
1.13	9:42	1:21	10:44	150 147-154	1611	173 170-178	10/3
1.25	10:33	51	6:47	151 149-155	1024	176 172-178	0/10
1.38	11:26	53	7:01	151 150-152	1060	180 174-182	1/2
1.50	12:21	56	7:25	151 151-153	1119	181 180-182	2/2
1.63	13:14	53	7:01	152 149-156	1068	180 176-182	2/5
1.75	14:08	54	7:16	153 153-154	1112	180 178-182	2/3
1.88	15:05	56	7:31	160 155-162	1202	180 176-184	2/4
2.00	15:57	53	7:01	156 149-159	1095	180 178-182	4/1
2.13	16:52	55	7:17	135 118-153	984	179 178-180	1/3
2.25	17:45	53	7:06	135 122-150	958	181 178-182	3/1
2.38	18:40	55	7:20	139 128-149	1020	179 178-182	0/2
2.50	19:36	56	7:27	150 148-152	1119	180 178-184	2/2
2.63	20:29	53	7:04	149 147-150	1053	180 180-182	1/2
2.75	21:23	54	7:10	139 124-153	996	181 178-184	3/2
2.88	22:13	50	6:42	147 134-153	985	181 180-184	1/1
3.00	23:04	51	6:50	152 152-153	1039	182 180-184	2/1
3.12	23:51	47	6:23	151 150-152	964	187 182-190	2/2

Heart

145/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 9m, Range 21m, Flat prediction 23:46

Elevation Graph

Biggest Climbs (m)	Min/mi
11 10.7%	8:55
11 3.6%	7:35
See your biggest climbs

Cadence

178 (190 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	3.1	23:51	7:38
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:37	52.53%	More
800m	3:23	6:48	60.79%	More
1km	4:15	6:50	63.01%	More
Mile	7:01	7:01	64.80%	More
5k	23:37	7:36	65.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	64.27
5km	23:48	7:40	65.00
5M	39:39	7:56	63.70
10km	50:03	8:03	63.09
10M	1:23:22	8:20	62.69
Half	1:51:21	8:30	61.67
20M	2:55:15	8:46	62.09
Mara	3:54:06	8:56	61.98

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