Sat 1st Jun 2019 at 8:00am by ascoey

Run > parkrun

warm

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Time
26:48
Miles
3.08
Min/mi
8:42
Pacing
95%
WAVA
52.39
Stride(cm)
109
Cals
572
Cadence
170
BPM
145
%MHR
85.8
B/mi
1261
Asc(m)
50
Surface
Mixed

Notes & Comments

That was fun. Woke up yesterday with a sore back and it persisted into today, however, it loosens up on exercise though.

Unusually, did have some breakfast around 7:15 to see if it could help me hold on. Although, for the 2nd week, the fast part was in the middle, the speed at the end was ok. That's 4 course PBs in a row and three weeks until next possible run at Weymouth. Hopefully, I'll be even fitter by then!

Split Summary
===
1) 0.01m - 9(24:35/m) 79/80bpm 2.44/1.65mph
2) 0.63m - 5:32(8:47/m) 132/140bpm 106cal 6.83/7.78mph
3) 1.83m - 15:45(8:35/m) 148/155bpm 344cal 6.99/7.33mph
4) 0.61m - 5:22(8:50/m) 156/159bpm 122cal 6.79/7.03mph

9 5:32 15:45 5:22

Pace

12%

61%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:01	118 80-140	1063	170 122-180	2/1
0.25	2:17	1:09	9:13	131 128-135	1207	168 164-170	1/0
0.38	3:25	1:09	9:10	132 129-133	1210	166 160-174	1/1
0.50	4:30	1:04	8:35	134 133-136	1151	170 168-172	2/2
0.63	5:35	1:05	8:41	137 135-138	1189	171 168-176	1/3
0.75	6:41	1:06	8:49	141 140-143	1244	169 166-172	5/2
0.88	7:47	1:06	8:45	143 142-144	1250	169 166-172	1/1
1.00	8:52	1:05	8:40	144 143-145	1249	170 166-180	1/2
1.13	9:55	1:04	8:29	144 144-145	1222	169 166-172	4/6
1.25	11:00	1:04	8:35	145 145-146	1244	171 168-180	3/0
1.38	12:05	1:05	8:40	147 147-148	1275	170 166-174	3/1
1.50	13:07	1:03	8:20	148 146-151	1234	171 166-174	1/2
1.63	14:13	1:05	8:44	151 150-151	1318	170 168-174	2/0
1.75	15:17	1:04	8:33	151 150-151	1291	171 168-176	2/0
1.88	16:23	1:06	8:47	151 150-152	1327	170 164-180	1/2
2.00	17:26	1:03	8:28	151 150-151	1278	171 168-174	0/2
2.13	18:26	1:00	8:00	152 150-153	1215	172 166-180	0/2
2.25	19:32	1:06	8:50	152 152-153	1342	170 168-174	2/0
2.38	20:36	1:04	8:29	153 153-155	1298	170 166-174	2/2
2.50	21:41	1:05	8:40	154 153-155	1334	170 166-176	2/2
2.63	22:48	1:07	8:57	155 154-155	1389	169 166-176	3/4
2.75	23:59	1:11	9:28	155 154-156	1468	167 164-170	1/0
2.88	25:03	1:03	8:28	156 156-157	1320	170 168-174	1/3
3.00	26:09	1:06	8:49	157 155-158	1385	170 168-178	3/2
3.08	26:48	39	8:25	158 158-158	1330	171 168-174	2/1

Heart

145/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 50m, Range 8m, Flat prediction 26:48

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (180 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	3.1	26:48	8:42
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:11	39.51%	More
800m	4:10	8:24	44.87%	More
1km	5:14	8:26	46.62%	More
Mile	8:30	8:30	48.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	53.14
5km	27:03	8:42	52.34
5M	45:32	9:06	50.57
10km	57:45	9:18	49.77
10M	1:37:11	9:43	48.85
Half	2:10:34	9:58	47.72
20M	3:27:24	10:22	47.60
Mara	4:38:40	10:38	47.24

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