Wed 1st Jan 2020 at 8:00am by Old Man

Run > parkrun

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Time
33:55
Miles
3.06
Min/mi
11:05
Pacing
93%
WAVA
45.62
Stride(cm)
88
Cals
477
Cadence
165
BPM
139
%MHR
77.9
B/mi
1537
Asc(m)
21
Surface
Road

Notes & Comments

First part of usual 1st January parkrun double header, (7th year!!), this year just James, Paul and I

First one was Clare Castle, Suffolk. 3 laps but quite a nice loop through woods, along the river and almost all on Tarmac

Split Summary
===
1) 1m - 10:44(10:44/m) 136/150bpm 149cal 5.59/6.74mph
2) 1m - 11:18(11:18/m) 139/145bpm 159cal 5.31/6.55mph
3) 1m - 11:21(11:21/m) 142/146bpm 162cal 5.29/6.68mph
4) 0.06m - 32(9:18/m) 144/146bpm 7cal 6.45/6.22mph

10:44 11:18 11:21 32

Pin Map

0mi in 0

Pace

57%

26%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:35	135 131-139	1295	170 158-174	0/0
0.25	2:27	1:15	9:59	134 133-137	1337	167 164-170	0/1
0.38	3:46	1:19	10:33	136 133-140	1435	164 162-166	1/0
0.50	5:07	1:22	10:53	144 140-150	1566	165 164-168	0/3
0.63	6:28	1:21	10:45	136 132-141	1463	166 162-170	2/0
0.75	7:50	1:22	10:58	133 129-137	1459	166 164-168	0/1
0.88	9:23	1:32	12:19	131 125-140	1615	164 158-166	0/0
1.00	10:44	1:21	10:45	136 133-139	1463	163 160-166	1/0
1.13	12:05	1:22	10:53	135 133-139	1469	165 160-168	0/1
1.25	13:28	1:23	11:02	139 137-140	1534	164 160-170	0/1
1.38	14:53	1:25	11:18	138 136-140	1559	163 160-164	1/0
1.50	16:16	1:23	11:06	137 136-138	1520	164 162-166	0/3
1.63	17:39	1:23	11:05	141 138-144	1563	169 166-172	2/0
1.75	19:05	1:26	11:24	142 139-145	1620	166 164-170	0/0
1.88	20:37	1:32	12:19	139 137-140	1713	164 162-166	0/0
2.00	22:02	1:25	11:19	142 139-143	1608	163 162-166	1/0
2.13	23:23	1:21	10:51	143 140-144	1552	164 158-168	0/0
2.25	24:45	1:22	10:57	143 140-145	1567	165 162-174	1/1
2.38	26:12	1:27	11:33	141 139-144	1628	163 160-166	1/0
2.50	27:38	1:26	11:25	140 138-144	1599	162 160-166	1/3
2.63	29:02	1:24	11:16	142 140-145	1600	165 162-168	1/0
2.75	30:28	1:26	11:28	141 140-142	1618	165 164-166	0/1
2.88	31:59	1:31	12:07	141 139-143	1708	163 158-164	0/0
3.00	33:23	1:24	11:08	141 138-143	1570	163 160-164	2/0
3.06	33:55	32	9:27	145 143-146	1370	168 166-168	0/0

Heart

139/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 4m, Flat prediction 33:55

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (174 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	3.1	33:55	11:06
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:34	36.85%	More
800m	5:04	10:11	41.26%	More
1km	6:24	10:19	42.45%	More
Mile	10:41	10:41	43.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:48	9:48	47.13
5km	34:30	11:06	45.61
5M	58:30	11:42	43.94
10km	1:14:27	11:59	43.19
10M	2:06:16	12:38	42.16
Half	2:50:23	13:00	41.07
20M	4:32:31	13:38	40.69
Mara	6:07:46	14:02	40.20

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