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

Run > parkrun

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Time
29:19
Miles
3.15
Min/mi
9:18
Pacing
95.7%
WAVA
50.96
Stride(cm)
97
Cals
515
Cadence
178
BPM
153
%MHR
89.3
B/mi
1421
Asc(m)
48
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:30(9:30/m) 147/155bpm 515cal
2) 1m - 9:15(9:15/m) 155/158bpm
3) 1m - 9:14(9:14/m) 156/162bpm
4) 0.15m - 1:20(9:08/m) 157/160bpm

141st at Congleton... no 477

9:30 9:15 9:14 1:20

Pace

72%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:04	122 89-148	1229	181 138-188	2/0
0.25	2:27	1:11	9:28	149 148-151	1412	178 174-178	2/2
0.38	3:36	1:09	9:14	151 150-152	1395	178 174-184	1/1
0.50	4:48	1:12	9:39	151 148-154	1456	175 174-178	1/2
0.63	5:59	1:11	9:26	151 149-153	1424	175 174-178	3/0
0.75	7:11	1:12	9:40	148 136-152	1430	177 174-178	3/0
0.88	8:20	1:08	9:07	153 150-154	1395	177 174-182	3/1
1.00	9:28	1:09	9:09	153 151-155	1401	178 174-184	0/7
1.13	10:38	1:10	9:18	156 154-158	1450	179 174-182	2/0
1.25	11:47	1:09	9:14	157 153-158	1451	180 178-184	2/2
1.38	12:56	1:09	9:08	153 152-154	1398	179 176-184	1/0
1.50	14:03	1:07	8:59	155 153-156	1392	179 176-180	1/3
1.63	15:14	1:11	9:29	154 152-156	1460	178 174-182	3/1
1.75	16:29	1:14	9:55	152 150-154	1506	178 174-182	3/1
1.88	17:35	1:07	8:53	154 150-156	1367	177 174-178	3/1
2.00	18:43	1:08	9:05	156 154-157	1417	179 174-184	0/7
2.13	19:52	1:09	9:11	160 158-162	1469	180 174-184	2/0
2.25	21:01	1:09	9:13	156 153-161	1437	178 174-184	2/2
2.38	22:11	1:09	9:13	156 154-157	1437	179 174-184	1/0
2.50	23:20	1:09	9:12	156 154-158	1436	178 174-182	1/3
2.63	24:30	1:11	9:24	155 153-157	1458	179 174-184	3/0
2.75	25:43	1:12	9:40	153 150-156	1478	177 174-180	3/1
2.88	26:50	1:07	9:00	156 154-158	1403	179 176-180	3/1
3.00	27:58	1:08	9:01	156 154-158	1406	180 174-184	0/8
3.13	29:06	1:08	9:06	158 156-160	1439	180 174-184	1/1
3.14	29:17	11	9:41	156 156-156	1511	179 174-184	1/0

Heart

153/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 48m, Range 9m, Flat prediction 29:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (188 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	178	3.1	29:12	9:17
Walk	0.1	138	0	1	24:24
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:57	37.38%	More
800m	4:31	9:04	43.35%	More
1km	5:39	9:05	45.14%	More
Mile	9:12	9:12	47.02%	More
5k	28:49	9:17	51.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:41	8:41	49.83
5km	28:53	9:18	50.98
5M	47:51	9:34	50.13
10km	1:00:14	9:42	49.74
10M	1:39:45	9:59	49.66
Half	2:12:48	10:08	48.98
20M	3:27:58	10:24	49.56
Mara	4:36:53	10:34	49.64

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