Sat 16th Nov 2019 at 9:00am by Abi G

Run > parkrun

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Time
23:39
Miles
3.11
Min/mi
7:36
Pacing
90%
WAVA
64.79
Stride(cm)
112
Cals
298
Cadence
188
BPM
149
%MHR
80.7
B/mi
1135
Asc(m)
154
Hillscore
8
Surface
Road

Notes & Comments

Rushmere parkrun

Wanted to push it a bit but felt a bit tired. Ran with Will Shippin who was off to do The Dirt Half afterwards.

Split Summary
===
1) 1m - 7:37(7:37/m) 128/152bpm 76cal 7.87/8.5mph
2) 1m - 7:46(7:46/m) 161/167bpm 109cal 7.72/9.31mph
3) 1m - 7:24(7:24/m) 162/172bpm 103cal 8.1/8.89mph
4) 0.11m - 52(8:09/m) 155/163bpm 10cal 7.37/10.29mph

7:37 7:46 7:24 52

Pin Map

0mi in 0

Pace

20%

60%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:03	108 74-121	978	186 174-192	8/2
0.25	2:04	56	7:30	118 114-122	884	188 186-190	13/10
0.38	3:00	56	7:27	119 116-122	886	191 188-194	1/9
0.50	3:56	56	7:27	121 114-135	901	186 178-190	1/3
0.63	4:56	1:00	8:01	140 135-145	1123	189 186-194	18/0
0.75	5:48	52	6:59	137 134-141	956	183 178-188	1/7
0.88	6:42	53	7:07	142 139-145	1010	188 180-194	1/25
1.00	7:37	55	7:19	148 146-150	1084	189 180-194	3/6
1.13	8:37	1:01	8:07	158 150-163	1281	188 182-192	9/3
1.25	9:35	57	7:38	159 158-161	1213	191 188-194	6/6
1.38	10:29	54	7:14	157 154-159	1137	188 184-190	3/4
1.50	11:29	1:00	8:03	160 155-164	1288	189 180-192	6/2
1.63	12:32	1:03	8:25	162 159-164	1363	191 186-194	15/2
1.75	13:30	58	7:42	164 161-166	1262	191 190-192	10/3
1.88	14:24	54	7:13	162 161-163	1170	191 190-192	7/15
2.00	15:23	58	7:45	164 163-167	1272	190 188-192	1/5
2.13	16:19	56	7:30	164 160-166	1230	187 178-192	1/3
2.25	17:19	1:01	8:05	161 155-165	1303	190 186-192	15/0
2.38	18:12	53	7:03	160 156-167	1129	182 178-188	2/13
2.50	19:02	49	6:36	167 156-171	1102	188 184-192	1/22
2.63	20:00	59	7:49	158 150-163	1235	189 178-194	6/4
2.75	20:59	58	7:46	161 159-164	1250	191 188-194	9/1
2.88	21:55	56	7:28	162 160-164	1209	192 190-194	3/5
3.00	22:47	52	6:58	161 159-164	1121	190 186-192	3/4
3.11	25:25	2:38 +1:47	24:58	153 132-163	3819	184 114-196	5/2

Heart

149/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 154m, Range 40m, Flat prediction 23:23

Elevation Graph

Biggest Climbs (m)	Min/mi
24 4.0%	7:59
19 7.3%	7:45
18 8.1%	7:20
15 5.9%	8:06
See your biggest climbs

Cadence

188 (196 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.8	188	3.1	23:35	7:36
Walk	7.2	114	0	1:50	8:09:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	53.62%	More
800m	3:36	7:14	54.95%	More
1km	4:31	7:17	56.93%	More
Mile	7:24	7:24	59.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:06	7:06	61.76
5km	23:37	7:36	64.88
5M	39:07	7:49	63.89
10km	49:15	7:56	63.52
10M	1:21:34	8:09	63.02
Half	1:48:36	8:17	61.73
20M	2:50:03	8:30	61.85
Mara	3:46:25	8:39	61.41

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