Sat 9th Nov 2019 at 9:00am by Velociraptor

Run > parkrun

Amazing
breezy
cold

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0 👍

Time
26:25
Miles
3.12
Min/mi
8:28
Pacing
92%
WAVA
66.27
Stride(cm)
106
Cals
181
Cadence
180
BPM
169
%MHR
90.1
B/mi
1435
Asc(m)
44
Hillscore
3
Surface
Road

Notes & Comments

Workington parkrun, still on Route B (Route A been rendered unusable by our most prevalent ethnic minority group, apparently - must go and see what they've actually done). Set out for "comfortably hard" and managed that, give or take being pegged back at the start and pelting up to the finish.
Cold. Sharp breeze. Kept my gloves and woolly jumper on. Didn't regret it.

8:40 8:21 8:30 54

Pin Map

Workington parkrun "B" course.

0mi in 0

Pace

24%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:23	138 103-164	1433	171 162-182	2/2
0.25	2:29	1:11	9:26	168 161-177	1586	176 170-180	9/0
0.38	3:34	1:05	8:41	170 167-171	1476	178 174-186	1/1
0.50	4:35	1:02	8:13	169 166-172	1388	182 176-188	2/0
0.63	5:36	1:00	8:03	166 163-173	1335	182 176-188	0/8
0.75	6:36	1:00	8:00	167 163-171	1337	182 178-186	0/4
0.88	7:38	1:02	8:20	168 161-177	1399	182 178-184	1/1
1.00	8:39	1:01	8:08	168 165-174	1366	181 178-184	0/2
1.13	9:43	1:03	8:27	170 168-173	1436	180 176-186	1/0
1.25	10:43	1:01	8:05	173 168-176	1398	179 172-184	2/0
1.38	11:42	59	7:49	169 166-178	1320	182 172-186	2/1
1.50	12:48	1:06	8:48	174 168-180	1530	178 174-186	1/2
1.63	13:47	59	7:51	173 168-183	1358	181 170-186	0/0
1.75	14:49	1:02	8:18	173 169-177	1437	181 178-186	3/2
1.88	15:55	1:06	8:47	171 164-178	1502	180 172-186	1/2
2.00	17:00	1:05	8:41	173 165-177	1504	177 170-182	0/1
2.13	18:02	1:02	8:18	167 164-170	1387	178 172-182	1/1
2.25	19:07	1:05	8:39	166 163-168	1437	177 172-180	1/1
2.38	20:13	1:06	8:48	171 167-174	1503	180 176-182	1/0
2.50	21:27	1:14	9:50	171 167-174	1682	176 172-182	8/0
2.63	22:29	1:02	8:16	174 169-177	1438	177 172-180	4/0
2.75	23:33	1:04	8:30	176 174-180	1497	181 174-186	0/2
2.88	24:34	1:02	8:14	176 167-182	1449	182 174-186	1/3
3.00	25:30	56	7:25	177 173-183	1312	184 172-190	0/9
3.12	26:23	53	7:26	179 175-188	1331	188 184-194	2/0

Heart

169/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 44m, Range 15m, Flat prediction 25:48

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.5%	8:46
14 2.4%	9:11
See your biggest climbs

Cadence

180 (194 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	3.1	26:23	8:28
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	55.09%	More
800m	3:56	7:55	57.46%	More
1km	4:58	8:00	59.12%	More
Mile	8:05	8:05	61.74%	More
5k	26:12	8:26	66.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	72.14
5km	26:17	8:28	66.33
5M	46:01	9:12	61.92
10km	59:26	9:34	60.06
10M	1:44:02	10:24	56.62
Half	2:22:58	10:55	53.86
20M	3:55:13	11:46	51.63
Mara	5:23:13	12:20	49.82

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