Sat 21st Sep 2019 at 9:00am by Badger

Run > parkrun

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Time
23:05
Miles
3.10
Min/mi
7:27
Pacing
96%
WAVA
65.23
Stride(cm)
114
Cals
330
Cadence
189
BPM
179
%MHR
89.8
B/mi
1331
Asc(m)
19
Surface
Road

Notes & Comments

4 comments

Bit sluggish at the start (tired, maybe one beer too many last night!) but decent finish. Shame I couldn't shave another few seconds off but that is I think my 4th fastest. ETA: 5th fastest, all 5 this calendar year.

Split Summary
===
1) 0.62m - 4:43(7:35/m) 163/176bpm 61cal
2) 0.62m - 4:38(7:28/m) 177/181bpm 65cal
3) 0.62m - 4:40(7:31/m) 181/184bpm 68cal
4) 0.62m - 4:39(7:29/m) 185/189bpm 69cal
5) 0.61m - 4:24(7:13/m) 188/197bpm 67cal

4:43 4:38 4:40 4:39 4:24

	LindsD Well done!
	Badger Thank you! A warm-up for running a mile and three quarters tomorrow 😁
	LindsD
	Bintmcskint Excellent!

Pace

78%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	57	57	7:37	145 116-160	1105	195 134-206	0/2
0.25	1:55	58	7:45	165 160-167	1278	194 186-202	0/1
0.38	2:51	56	7:26	167 166-168	1241	191 190-194	2/0
0.50	3:47	56	7:30	168 167-171	1260	191 188-196	0/0
0.63	4:44	57	7:34	173 169-176	1310	193 186-204	0/0
0.75	5:39	55	7:22	175 173-177	1289	191 186-212	0/1
0.88	6:36	57	7:36	175 174-178	1329	189 184-192	1/1
1.00	7:31	55	7:19	178 176-180	1301	189 186-194	1/0
1.13	8:28	57	7:40	179 177-181	1371	188 184-192	1/2
1.25	9:24	56	7:26	178 176-180	1322	188 182-196	1/0
1.38	10:20	56	7:27	179 177-182	1335	188 186-194	1/1
1.50	11:16	56	7:25	181 180-183	1343	188 186-190	1/1
1.63	12:12	56	7:27	182 180-184	1354	189 186-194	1/1
1.75	13:09	57	7:40	181 180-184	1387	188 186-190	0/2
1.88	14:06	57	7:38	182 181-184	1390	189 186-192	2/0
2.00	15:03	57	7:35	183 181-185	1387	188 186-192	0/0
2.13	15:59	56	7:25	184 182-185	1366	190 184-208	0/0
2.25	16:55	56	7:26	185 183-187	1377	189 186-212	0/0
2.38	17:52	57	7:39	184 183-186	1408	188 186-192	1/0
2.50	18:47	55	7:17	187 185-189	1361	188 186-192	1/1
2.63	19:44	57	7:38	187 186-189	1429	187 184-188	1/1
2.75	20:42	58	7:45	185 182-188	1433	184 182-196	1/1
2.88	21:37	54	7:16	186 183-188	1351	187 184-192	0/1
3.00	22:29	52	6:58	191 187-194	1329	190 188-196	2/0
3.10	23:05	36	6:19	195 193-197	1232	195 180-204	1/1

Heart

179/197max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 3m, Flat prediction 23:05

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (212 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	189	3.1	23:03	7:27
Walk	0.1	134	0	1	INF:00:00
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	50.13%	More
800m	3:34	7:11	56.17%	More
1km	4:30	7:14	58.11%	More
Mile	7:20	7:20	60.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	71.67
5km	23:09	7:27	65.18
5M	40:17	8:03	61.08
10km	51:54	8:21	59.24
10M	1:30:20	9:02	56.30
Half	2:03:43	9:27	54.00
20M	3:22:33	10:08	52.27
Mara	4:37:25	10:35	50.89

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Training Effect
Recovery HR