Sat 25th May 2019 at 9:00am by Rrunner

Run > parkrun

Amazing
warm

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Time
23:27
Miles
3.11
Min/mi
7:32
Pacing
86%
WAVA
57.82
Stride(cm)
132
Cals
302
Cadence
162
BPM
145
%MHR
78.3
B/mi
1093
Asc(m)
55
Surface
Mixed

Notes & Comments

parkrun #232 - Isabel Trail

Don't let the name fool you, this isn't really a trail run even though I've marked it as so. Gravel track at the start and tarmac later on. Pan flat but narrow in places. Faster than expected as Mr Lake put the hammer down in the second half.

Split Summary
===
1) 1km - 5:16(5:16/km) 128/147bpm 57cal 11.39/14.21kmph
2) 1km - 4:40(4:40/km) 148/163bpm 61cal 12.86/15.89kmph
3) 1km - 4:38(4:38/km) 154/161bpm 63cal 12.95/13.74kmph
4) 1km - 4:26(4:26/km) 154/159bpm 61cal 13.55/14.08kmph
5) 1km - 4:25(4:25/km) 155/160bpm 60cal 13.57/14.68kmph
6) 0.01km - 1(2:54/km) 160/160bpm 20.75/13.84kmph

5:16 4:40 4:38 4:26 4:25 1

Pace

16%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:11	100 64-127	1119	160 126-166	2/4
0.25	2:29	1:05	8:39	134 130-140	1160	163 158-172	1/2
0.38	3:31	1:02	8:19	131 130-133	1090	162 158-164	5/1
0.50	4:29	58	7:44	138 134-141	1067	165 160-178	3/2
0.63	5:17	48	6:23	142 139-146	906	167 162-172	1/2
0.75	6:12	55	7:19	138 136-140	1009	164 160-172	5/0
0.88	7:11	59	7:55	142 134-149	1124	161 158-168	2/1
1.00	8:08	57	7:36	156 149-162	1186	161 158-166	4/1
1.13	9:05	57	7:32	149 143-156	1123	160 158-170	1/1
1.25	9:59	54	7:12	155 153-158	1115	162 160-164	2/1
1.38	10:53	54	7:15	151 149-154	1095	161 158-164	0/4
1.50	11:50	57	7:33	154 151-158	1162	162 160-166	3/1
1.63	12:47	58	7:42	155 150-160	1193	160 158-162	2/1
1.75	13:42	55	7:19	156 153-160	1142	161 158-166	1/2
1.88	14:38	56	7:25	154 153-155	1142	160 158-164	4/2
2.00	15:31	53	7:01	155 152-158	1087	163 160-164	1/2
2.13	16:23	52	6:56	154 152-157	1069	162 160-164	2/2
2.25	17:22	59	7:54	154 152-157	1216	160 158-168	2/4
2.38	18:11	50	6:36	155 151-158	1024	161 158-164	1/2
2.50	19:05	53	7:06	151 149-153	1071	162 160-164	1/3
2.63	19:59	54	7:15	156 153-159	1131	162 158-164	2/2
2.75	20:52	53	7:01	153 152-154	1073	161 158-164	1/2
2.88	21:41	49	6:32	154 153-155	1005	160 158-162	2/6
3.00	22:36	56	7:24	157 155-159	1162	159 158-162	2/0
3.11	23:26	50	7:29	158 154-160	1182	163 156-168	4/1

Heart

145/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 55m, Range 11m, Flat prediction 23:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (178 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	161	3.1	23:21	7:30
Walk	0.1	126	0	2	44:45:29
Still	0.2	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:27	47.98%	More
800m	3:25	6:52	51.92%	More
1km	4:16	6:53	54.27%	More
Mile	7:02	7:02	56.65%	More
5k	23:18	7:30	58.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	57.42
5km	23:25	7:32	57.79
5M	39:02	7:48	56.28
10km	49:18	7:56	55.57
10M	1:22:09	8:13	55.05
Half	1:49:47	8:23	54.05
20M	2:52:53	8:39	54.38
Mara	3:51:01	8:49	54.27

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Volume (kg)
TE
RPE	6