Sat 7th Dec 2019 at 9:00am by Abi G

Run > parkrun

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Time
26:11
Miles
3.10
Min/mi
8:27
Pacing
90%
WAVA
58.39
Stride(cm)
104
Cals
309
Cadence
184
BPM
143
%MHR
77.4
B/mi
1209
Asc(m)
154
Hillscore
4
Surface
Road

Notes & Comments

Rushmere parkrun with Mark

Taking it easier ahead of Chiltern League XC which I never got to do as called out!

Split Summary
===
1) 1m - 8:39(8:39/m) 131/151bpm 88cal 6.94/8.16mph
2) 1m - 8:35(8:35/m) 149/160bpm 109cal 6.99/8.04mph
3) 1m - 8:10(8:10/m) 151/159bpm 102cal 7.34/8.89mph
4) 0.1m - 46(7:34/m) 155/159bpm 10cal 7.92/8.93mph

8:39 8:35 8:10 46

Pin Map

0mi in 0

Pace

16%

56%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:52	103 78-128	914	185 182-188	9/3
0.25	2:11	1:04	8:35	127 124-131	1091	184 180-188	12/10
0.38	3:16	1:05	8:43	128 126-131	1116	183 180-186	0/7
0.50	4:19	1:03	8:24	128 124-132	1075	180 174-186	1/3
0.63	5:28	1:08	9:07	136 129-138	1240	184 178-188	17/2
0.75	6:30	1:02	8:14	135 131-138	1113	178 170-186	1/6
0.88	7:30	1:00	8:03	141 134-151	1135	181 174-186	1/25
1.00	8:38	1:08	9:04	145 138-149	1315	183 174-188	3/6
1.13	9:51	1:13	9:44	143 141-147	1393	185 182-188	9/3
1.25	10:54	1:03	8:20	147 143-150	1226	185 180-188	6/6
1.38	11:53	59	7:54	145 141-148	1145	185 180-186	3/4
1.50	12:56	1:03	8:25	147 141-153	1237	184 178-188	5/1
1.63	13:59	1:04	8:28	151 149-153	1279	185 182-188	13/2
1.75	15:03	1:04	8:30	155 151-159	1318	185 184-188	7/2
1.88	16:05	1:02	8:15	151 145-160	1247	185 182-188	8/15
2.00	17:13	1:08	9:03	156 151-159	1412	185 180-188	2/5
2.13	18:14	1:01	8:10	147 143-151	1199	184 176-188	0/3
2.25	19:25	1:11	9:24	149 144-157	1401	184 180-188	16/1
2.38	20:23	58	7:44	151 146-157	1168	180 176-186	0/12
2.50	21:21	58	7:45	154 148-159	1193	185 180-190	0/19
2.63	22:27	1:06	8:50	153 150-157	1353	184 178-190	7/3
2.75	23:35	1:08	9:02	152 149-157	1374	187 184-192	11/5
2.88	24:31	56	7:25	151 147-153	1120	187 184-190	4/6
3.00	25:23	53	7:02	152 148-155	1070	189 186-192	3/5
3.10	26:10	47	7:37	155 152-158	1181	190 184-196	4/2

Heart

143/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 154m, Range 39m, Flat prediction 26:17

Elevation Graph

Biggest Climbs (m)	Min/mi
17 3.7%	8:07
12 9.3%	8:40
12 9.0%	8:23
See your biggest climbs

Cadence

184 (196 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	183	3.1	26:10	8:26
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	50.01%	More
800m	3:57	7:57	50.03%	More
1km	4:57	7:58	52.00%	More
Mile	8:06	8:06	54.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	55.51
5km	26:15	8:27	58.37
5M	43:28	8:42	57.50
10km	54:43	8:48	57.17
10M	1:30:37	9:04	56.73
Half	2:00:38	9:13	55.57
20M	3:08:55	9:27	55.68
Mara	4:11:31	9:36	55.28

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