Wed 1st Jan 2020 at 8:00am by Rrunner

Run > parkrun

Watergrove parkrun, Rochdale | Centre Vale parkrun

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Time
29:07
Miles
3.31
Min/mi
8:48
Pacing
87%
WAVA
49.64
Stride(cm)
115
Cals
384
Cadence
159
BPM
155
%MHR
83.7
B/mi
1362
Asc(m)
116
Hillscore
9
Surface
Road

Notes & Comments

Watergrove parkrun (261/1).

First of the day. Changed the course since I was last there. Still tough!

Split Summary
===
1) 1km - 5:28(5:28/km) 138/146bpm 64cal 10.97/12.33kmph
2) 1km - 5:47(5:47/km) 152/164bpm 75cal 10.38/11.72kmph
3) 1km - 5:13(5:13/km) 159/166bpm 70cal 11.48/12.02kmph
4) 1km - 5:55(5:55/km) 163/170bpm 81cal 10.13/13.54kmph
5) 1km - 5:08(5:08/km) 166/172bpm 72cal 11.7/13.23kmph
6) 0.33km - 1:36(4:48/km) 164/168bpm 22cal 12.49/12.97kmph

5:28 5:47 5:13 5:55 5:08 1:36

Pace

68%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:25	127 102-142	1068	171 166-174	3/1
0.25	2:05	1:01	8:12	141 136-146	1155	167 164-172	1/3
0.38	3:09	1:05	8:37	142 141-143	1223	167 164-172	3/2
0.50	4:19	1:10	9:16	142 139-144	1317	165 162-168	8/0
0.63	5:31	1:12	9:35	142 137-145	1360	162 160-164	8/0
0.75	6:47	1:17	10:13	143 141-145	1461	161 158-168	9/0
0.88	7:52	1:05	8:37	145 144-147	1249	155 150-162	0/9
1.00	8:57	1:05	8:40	158 148-164	1369	157 150-162	0/10
1.13	10:10	1:13	9:47	157 154-159	1536	157 154-160	7/0
1.25	11:19	1:09	9:12	159 156-161	1462	158 156-160	4/2
1.38	12:20	1:01	8:06	158 156-161	1279	158 154-164	0/10
1.50	13:22	1:02	8:16	158 153-161	1305	158 152-162	2/12
1.63	14:24	1:02	8:17	158 156-160	1308	158 156-160	6/1
1.75	15:30	1:06	8:52	158 154-161	1400	158 156-164	3/4
1.88	16:34	1:04	8:29	162 158-166	1376	158 154-162	5/5
2.00	17:53	1:19	10:33	163 160-166	1720	157 154-160	10/2
2.13	19:09	1:16	10:07	163 160-164	1648	155 152-156	6/1
2.25	20:09	1:00	7:57	162 159-165	1289	157 152-160	2/6
2.38	21:07	58	7:45	162 158-166	1255	156 154-160	2/8
2.50	22:35	1:28	11:45	165 157-172	1938	153 148-158	14/0
2.63	23:49	1:14	9:50	167 163-170	1642	153 148-156	2/3
2.75	24:53	1:04	8:32	167 164-169	1424	157 148-164	0/8
2.88	25:48	55	7:24	165 162-167	1220	161 158-164	0/8
3.00	26:44	56	7:29	166 164-167	1242	159 156-162	0/7
3.13	27:40	55	7:23	166 163-168	1226	158 156-160	1/4
3.25	28:38	58	7:46	164 156-168	1274	157 156-158	1/1
3.31	29:07	29	7:44	161 158-165	1244	159 158-162	1/2

Heart

155/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 116m, Range 32m, Flat prediction 28:00

Elevation Graph

Biggest Climbs (m)	Min/mi
29 4.1%	9:02
20 6.3%	10:27
14 3.6%	10:16
14 5.5%	8:55
13 8.0%	8:06
See your biggest climbs

Cadence

159 (174 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.8	160	2.9	24:41	8:37
Walk	15.2	152	0.4	4:26	9:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	42.18%	More
800m	3:43	7:29	47.66%	More
1km	4:42	7:34	49.33%	More
Mile	8:27	8:27	47.12%	More
5k	27:24	8:49	49.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:03	8:03	49.46
5km	27:12	8:45	49.75
5M	45:20	9:04	48.46
10km	57:15	9:13	47.86
10M	1:35:24	9:32	47.40
Half	2:07:29	9:44	46.54
20M	3:20:46	10:02	46.83
Mara	4:28:17	10:14	46.73

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Volume (kg)
TE
RPE	6