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

Run > parkrun

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Time
28:21
Miles
2.98
Min/mi
9:31
Pacing
88%
WAVA
52.62
Cals
341
BPM
160
%MHR
88
B/mi
1523
Asc(m)
20
Surface
Mixed

Notes & Comments

Clare Castle parkrun 3/269

"There are Strepsils in the car" was an inauspicious preamble to my first run in over a month. The run itself didn't disappoint. Slow. And I was passed by a dinosaur.

It turns out it was Clare Castle's 100th parkrun, so there were lots of people in fancy dress. I went disguised as a runner.

This is my new 'home' parkrun and I was pleased to get my 3rd fastest time here. I'd probably have been more chuffed if I'd actually run it more than 3 times.

The cognitive load is rather high: you have to count up to 3 laps, which is a bit much first thing in the morning. One consequence is that the opportunities to get lapped rise vertiginously. Today, only one runner managed under 18 minutes and I'm pretty sure he was the only one to lap me.

The course itself wiggles through the trees and by the river in Clare Castle Park on a mixture of tarmac and trails: it's pretty flat. The marshals are supportive and have it all under good control. A lovely event in a nice little market town in the depths of Suffolk.

Split Summary
===
1) 4.79km - 28:21(5:55/km) 341cal

28:21

Pin Map

0mi in 0

Pace

10%

33%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:08	1:08	9:03	116 74-158	1049	0/0
0.25	2:11	1:03	8:24	161 158-163	1353	1/1
0.38	3:20	1:09	9:10	159 158-161	1458	1/1
0.50	4:34	1:14	9:54	158 156-161	1563	1/3
0.63	5:35	1:01	8:06	159 158-162	1288	2/1
0.75	6:43	1:08	9:07	154 150-158	1404	1/0
0.88	8:01	1:18	10:24	176 161-190	1831	0/0
1.00	9:05	1:04	8:32	185 182-187	1580	1/0
1.13	10:11	1:06	8:49	180 175-185	1586	0/0
1.25	11:21	1:10	9:22	166 158-180	1554	1/1
1.38	12:29	1:07	9:00	158 153-163	1421	0/1
1.50	13:38	1:09	9:12	151 141-163	1389	1/2
1.63	14:45	1:07	8:57	147 137-155	1316	1/1
1.75	16:13	1:28	11:45	150 147-155	1763	0/0
1.88	17:25	1:12	9:35	153 148-158	1467	1/0
2.00	18:33	1:08	9:06	151 146-155	1375	1/0
2.13	19:43	1:10	9:19	159 152-169	1480	0/0
2.25	20:59	1:16	10:08	168 165-172	1701	2/1
2.38	22:17	1:18	10:22	160 155-166	1657	0/2
2.50	23:34	1:17	10:18	163 158-167	1678	2/1
2.63	24:53	1:19	10:29	168 164-170	1762	0/1
2.75	26:21	1:28	11:48	166 164-169	1958	0/0
2.88	27:33	1:12	9:35	166 161-170	1590	1/0
2.98	28:24	51	8:22	173 170-175	1448	0/1

Heart

160/190max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 20m, Range 4m, Flat prediction 28:21

Elevation Graph

No climbs of at least 10 metres detected.

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:13	42.57%	More
800m	4:22	8:48	47.34%	More
1km	5:24	8:41	50.00%	More
Mile	8:56	8:56	51.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:55	8:55	51.36
5km	29:38	9:32	52.65
5M	49:04	9:49	51.93
10km	1:01:47	9:57	51.57
10M	1:42:18	10:14	51.56
Half	2:16:12	10:24	50.89
20M	3:33:18	10:40	51.49
Mara	4:43:59	10:50	51.57

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