Wed 1st Jan 2020 at 9:00am by Alun

Run > parkrun

v cold

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Time
19:36
Miles
3.17
Min/mi
6:11
Pacing
94%
WAVA
77.95
Stride(cm)
151
Cals
373
Cadence
172
BPM
165
%MHR
94.7
B/mi
1019
Asc(m)
70
Hillscore
3
Surface
Road

Notes & Comments

Specially arranged to be on the bike circuit, fast downhill start and very cold. Worked hard throughout and happy with my time after yesterday afternoon's jaunt around Shorne Wood.
Happy New Year!

Split Summary
===
1) 0.62m - 3:39(5:53/m) 148/171bpm 58cal
2) 0.62m - 3:58(6:22/m) 170/177bpm 78cal
3) 0.62m - 3:51(6:11/m) 172/179bpm 77cal
4) 0.62m - 3:50(6:11/m) 171/177bpm 76cal
5) 0.62m - 3:55(6:19/m) 170/175bpm 77cal
6) 0.07m - 23(5:36/m) 174/174bpm 7cal

3:39 3:58 3:51 3:50 3:55 23

Pin Map

0mi in 0

Pace

86%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	43	43	5:43	109 88-134	623	186 180-190	0/5
0.25	1:24	41	5:28	141 135-147	772	176 172-182	0/6
0.38	2:10	46	6:08	158 150-163	968	172 170-174	0/1
0.50	2:54	44	5:52	161 156-166	944	173 170-178	0/7
0.63	3:42	48	6:25	169 166-171	1084	171 170-172	4/0
0.75	4:28	47	6:12	167 163-171	1036	173 172-174	2/2
0.88	5:12	44	5:48	172 168-177	998	172 170-174	0/4
1.00	6:01	49	6:31	174 171-177	1134	170 168-174	7/1
1.13	6:50	49	6:32	169 166-171	1104	170 168-172	4/1
1.25	7:41	51	6:49	170 168-173	1159	169 168-172	6/1
1.38	8:31	50	6:40	169 167-171	1126	168 166-170	3/1
1.50	9:18	47	6:18	169 167-171	1065	169 166-174	3/5
1.63	10:05	47	6:13	170 170-172	1056	170 168-172	2/3
1.75	10:48	43	5:45	176 173-178	1013	174 172-176	0/5
1.88	11:33	45	5:58	175 173-176	1044	174 172-176	0/3
2.00	12:16	44	5:50	174 173-174	1016	174 170-176	0/6
2.13	13:03	47	6:15	174 173-176	1086	174 172-176	2/1
2.25	13:51	48	6:25	172 169-176	1103	171 170-174	3/1
2.38	14:37	45	6:01	169 167-171	1017	170 168-172	1/3
2.50	15:24	48	6:23	166 165-168	1060	169 168-172	5/2
2.63	16:12	47	6:17	172 168-174	1082	171 170-172	3/2
2.75	17:01	49	6:34	171 170-172	1122	170 168-172	8/0
2.88	17:50	49	6:34	168 166-171	1103	169 166-170	4/0
3.00	18:36	46	6:09	167 166-171	1028	170 168-176	0/6
3.13	19:21	44	5:55	173 172-174	1024	172 170-174	5/1
3.17	19:38	17	5:53	174 173-174	1024	171 170-172	0/2

Heart

165/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 70m, Range 19m, Flat prediction 19:14

Elevation Graph

Biggest Climbs (m)	Min/mi
13 2.3%	6:40
13 2.1%	6:29
See your biggest climbs

Cadence

172 (190 max) Stride Length: 151cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	3.2	19:38	6:11
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:13	64.99%	More
800m	2:47	5:36	71.40%	More
1km	3:35	5:46	72.18%	More
Mile	5:56	5:56	74.18%	More
5k	19:08	6:10	78.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:43	5:43	76.90
5km	19:11	6:10	78.02
5M	31:53	6:23	76.52
10km	40:13	6:28	75.79
10M	1:06:51	6:41	75.41
Half	1:29:11	6:48	74.24
20M	2:20:08	7:00	74.87
Mara	3:06:58	7:08	74.83

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