Sat 23rd Nov 2019 at 9:00am by wAckie Racer

Run > parkrun

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Time
21:08
Miles
3.05
Min/mi
6:56
Pacing
94%
WAVA
70.64
Stride(cm)
133
Cals
382
Cadence
174
Surface
Road

Notes & Comments

Millhouses parkrun #3 , Yorkshire regionaire again (I think) , seasons best & 2nd highest ever WAVA . A tad disappointed not to break 21 minutes but Dawn & John have given me a few tips for marginal gains ;-)

Split Summary
===
1) 0.62m - 4:12(6:46/m) 76cal 8.86/9.68mph
2) 0.62m - 4:22(7:02/m) 78cal 8.53/9.35mph
3) 0.62m - 4:17(6:54/m) 79cal 8.69/9.81mph
4) 0.62m - 4:21(7:00/m) 77cal 8.58/9.23mph
5) 0.57m - 3:55(6:55/m) 72cal 8.67/11.12mph

4:12 4:22 4:17 4:21 3:55

Pin Map

0mi in 0

Pace

73%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	46	46	6:11	182 124-200
0.25	1:36	50	6:39	179 178-182
0.38	2:28	52	6:55	176 172-180
0.50	3:18	50	6:37	176 174-178
0.63	4:13	56	7:26	176 172-178
0.75	5:05	52	6:52	174 172-178
0.88	5:59	54	7:12	176 172-178
1.00	6:53	54	7:08	176 170-178
1.13	7:45	53	7:00	176 174-180
1.25	8:36	51	6:49	174 172-176
1.38	9:29	53	7:05	174 172-176
1.50	10:16	47	6:15	174 170-178
1.63	11:09	53	7:05	174 170-180
1.75	12:02	53	7:03	173 170-178
1.88	12:56	54	7:13	173 172-176
2.00	13:50	53	7:05	172 170-176
2.13	14:44	55	7:19	172 166-176
2.25	15:36	52	6:52	175 172-184
2.38	16:29	53	7:03	172 170-174
2.50	17:17	48	6:28	171 170-172
2.63	18:10	52	6:58	172 170-176
2.75	19:02	53	7:02	172 168-176
2.88	19:57	55	7:17	170 168-172
3.00	20:49	52	6:52	174 172-176
3.05	21:07	18	6:01	182 174-186

Cadence

174 (200 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	3.1	21:07	6:55
Walk	0.0	124	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:19	54.41%	More
800m	3:15	6:33	62.15%	More
1km	4:11	6:44	62.93%	More
Mile	6:51	6:51	65.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	68.91
5km	21:33	6:56	70.60
5M	35:41	7:08	69.55
10km	44:56	7:14	69.03
10M	1:14:24	7:26	68.98
Half	1:39:04	7:34	68.05
20M	2:35:08	7:45	68.87
Mara	3:26:33	7:53	68.97

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