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

Run > parkrun

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Time
33:12
Miles
3.00
Min/mi
11:04
Pacing
90%
WAVA
45.33
Cals
390
BPM
158
%MHR
86.7
B/mi
1747
Asc(m)
21
Surface
Trail

Notes & Comments

Clare Castle parkrun 5/272

Sandwiched between a 9km warmup and a 9km cooldown, this wasn't going to be a fast parkrun. At least this time I'd arrived in time for the race briefing and had brought some water with me for the journey back.

The Vibram Furoshikis (a slick of thin rubber with wrap-round velcro-attached uppers) coped well up to this point: the velcro struggled a bit on the way back when it clogged up with mud and needed cleaning off to regain its grip.

The course was in good nick: although they warned us about the river being recently high, fallen leaves and so on, it's not (yet) been an overly-wet course. It's mostly hard-packed trails and tarmac; one short stretch is a bit muddier with some exposed roots.

There are some nice views of the river along one stretch and the ruins of the castle loom over the start/finish area.

A great 'middle section' to the day's slow jog.

Split Summary
===
1) 4.83km - 33:12(6:53/km) 390cal

33:12

Pin Map

0mi in 0

Pace

14%

48%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:25	1:25	11:17	125 107-140	1411	0/0
0.25	2:53	1:28	11:43	156 141-168	1828	1/1
0.38	4:16	1:23	11:04	162 152-175	1794	1/1
0.50	5:36	1:20	10:43	170 168-175	1822	1/3
0.63	6:54	1:18	10:27	165 162-170	1725	1/1
0.75	8:19	1:24	11:16	164 160-168	1847	0/0
0.88	9:51	1:32	12:17	159 154-164	1952	0/0
1.00	11:05	1:14	9:50	156 149-160	1535	1/1
1.13	12:22	1:18	10:21	156 149-161	1614	0/0
1.25	13:42	1:20	10:40	163 158-168	1739	1/1
1.38	15:06	1:24	11:08	162 155-168	1804	0/1
1.50	16:28	1:23	11:01	161 157-164	1773	1/2
1.63	17:53	1:24	11:15	155 150-163	1744	1/1
1.75	19:23	1:30	11:57	154 152-155	1841	1/0
1.88	20:52	1:30	11:58	150 147-152	1796	1/0
2.00	22:08	1:16	10:06	157 154-165	1587	2/1
2.13	23:27	1:19	10:29	165 157-172	1729	0/0
2.25	24:52	1:25	11:21	162 152-169	1839	1/1
2.38	26:15	1:23	11:08	163 148-173	1814	0/1
2.50	27:37	1:21	10:50	157 149-161	1701	2/2
2.63	29:07	1:30	12:01	159 154-164	1912	1/1
2.75	30:40	1:33	12:23	154 142-163	1906	0/0
2.88	32:04	1:24	11:14	154 151-160	1730	1/0
3.00	33:12	1:08	9:04	161 158-166	1460	1/1
3.00	33:16	4	14:37	165 165-165	2412	0/0

Heart

158/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 4m, Flat prediction 33:12

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:04	34.78%	More
800m	5:12	10:28	39.79%	More
1km	6:35	10:36	40.97%	More
Mile	10:48	10:48	42.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:22	10:22	44.18
5km	34:27	11:05	45.29
5M	57:03	11:25	44.66
10km	1:11:50	11:34	44.35
10M	1:58:57	11:54	44.35
Half	2:38:23	12:05	43.76
20M	4:08:01	12:24	44.28
Mara	5:30:13	12:36	44.35

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