Sat 23rd Nov 2019 at 9:00am by Rrunner

Run > parkrun

Amazing
windy
cold

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Time
26:20
Miles
3.11
Min/mi
8:28
Pacing
86%
WAVA
51.39
Stride(cm)
118
Cals
313
Cadence
161
BPM
152
%MHR
82.2
B/mi
1287
Asc(m)
55
Hillscore
3
Surface
Road

Notes & Comments

parkrun #256 - Pontefract

Flat and fast if not for all the rain and wind. Made a nice change not to be ankle deep in mud.

The Haribo shop in the town was a nice find!

Split Summary
===
1) 1km - 5:55(5:55/km) 129/162bpm 56cal 10.15/11.79kmph
2) 1km - 5:00(5:00/km) 153/164bpm 61cal 11.99/13.98kmph
3) 1km - 4:44(4:44/km) 159/168bpm 59cal 12.66/13.57kmph
4) 1km - 5:13(5:13/km) 164/170bpm 67cal 11.51/12.7kmph
5) 1km - 5:14(5:14/km) 164/168bpm 67cal 11.47/12.6kmph
6) 0.05km - 14(4:40/km) 166/168bpm 3cal 12.86/12.33kmph

5:55 5:00 4:44 5:13 5:14 14

Pace

57%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:37	1:37	12:58	107 62-133	1388	164 158-172	8/0
0.25	2:44	1:07	8:52	128 127-131	1136	167 162-170	0/7
0.38	3:50	1:06	8:46	135 130-138	1184	166 162-170	2/1
0.50	4:52	1:02	8:19	140 133-146	1165	170 168-172	1/0
0.63	5:58	1:06	8:51	153 149-162	1354	166 162-174	3/2
0.75	7:07	1:09	9:13	153 150-156	1410	162 160-168	8/0
0.88	8:12	1:04	8:35	151 149-152	1296	162 160-166	2/1
1.00	9:10	58	7:48	154 149-162	1201	163 160-168	0/3
1.13	10:04	54	7:13	156 153-158	1125	163 160-164	0/5
1.25	10:58	53	7:07	154 151-158	1097	161 156-166	0/6
1.38	11:55	57	7:37	153 152-154	1165	160 158-162	1/4
1.50	12:52	57	7:37	158 155-160	1205	160 158-162	0/3
1.63	13:46	54	7:15	163 160-165	1181	161 158-164	0/2
1.75	14:46	1:00	8:00	164 161-168	1312	159 156-164	1/2
1.88	15:44	57	7:37	162 158-166	1235	160 158-164	0/3
2.00	16:42	58	7:47	160 154-165	1246	158 156-160	0/2
2.13	17:43	1:01	8:07	163 160-165	1322	157 154-158	1/1
2.25	18:48	1:05	8:44	166 164-169	1449	157 156-158	5/0
2.38	19:53	1:05	8:40	168 167-169	1456	157 154-158	4/1
2.50	20:59	1:06	8:45	164 161-166	1435	157 154-158	3/0
2.63	22:06	1:07	8:59	165 163-167	1483	156 154-158	4/0
2.75	23:15	1:08	9:07	165 163-166	1505	156 152-158	8/1
2.88	24:18	1:03	8:23	160 156-162	1340	157 156-158	1/4
3.00	25:15	57	7:36	165 163-168	1255	159 158-162	0/1
3.13	26:14	59	7:54	165 164-168	1303	158 158-160	0/2
3.14	26:20	6	7:57	168 168-168	1335	158 158-158	0/0

Heart

152/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 55m, Range 29m, Flat prediction 26:22

Elevation Graph

Biggest Climbs (m)	Min/mi
23 1.7%	8:28
12 6.3%	8:19
See your biggest climbs

Cadence

161 (174 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	3.1	26:20	8:24
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	43.51%	More
800m	3:39	7:21	48.49%	More
1km	4:34	7:21	50.75%	More
Mile	7:29	7:29	53.15%	More
5k	25:48	8:18	52.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:47	7:47	51.15
5km	26:18	8:28	51.45
5M	43:50	8:46	50.12
10km	55:21	8:54	49.50
10M	1:32:15	9:14	49.02
Half	2:03:16	9:25	48.14
20M	3:14:09	9:42	48.43
Mara	4:19:25	9:54	48.33

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Volume (kg)
TE
RPE	5