Wed 1st Jan 2020 at 10:00am by Rrunner

Run > parkrun

Watergrove parkrun, Rochdale | Centre Vale parkrun

Amazing

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Time
26:14
Miles
3.12
Min/mi
8:24
Pacing
91%
WAVA
51.80
Stride(cm)
118
Cals
360
Cadence
162
BPM
160
%MHR
86.6
B/mi
1347
Asc(m)
114
Hillscore
8
Surface
Mixed

Notes & Comments

Centre Vale parkrun (262/2).

Second run of the day and the legs felt it!

Split Summary
===
1) 1km - 5:10(5:10/km) 153/178bpm 66cal 11.6/13.1kmph
2) 1km - 5:03(5:03/km) 153/160bpm 66cal 11.88/12.73kmph
3) 1km - 5:19(5:19/km) 164/174bpm 74cal 11.29/12.09kmph
4) 1km - 5:21(5:21/km) 170/178bpm 78cal 11.21/12.12kmph
5) 1km - 5:17(5:17/km) 169/180bpm 76cal 11.37/12.19kmph
6) 0.02km - 4(3:49/km) 160/160bpm 15.69/12.39kmph

5:10 5:03 5:19 5:21 5:17 4

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	1:09	1:09	9:09	139 74-178	1271	177 122-194	4/1
0.25	2:07	59	7:51	163 159-165	1279	172 168-180	2/2
0.38	3:14	1:07	8:56	158 153-161	1411	168 164-172	3/0
0.50	4:14	1:00	7:58	156 154-158	1244	165 160-168	0/3
0.63	5:12	58	7:44	155 154-157	1197	164 162-168	1/3
0.75	6:14	1:02	8:19	154 151-159	1280	164 160-168	7/0
0.88	7:16	1:01	8:10	155 152-158	1266	162 160-164	1/3
1.00	8:19	1:03	8:25	151 147-154	1272	161 160-162	2/0
1.13	9:16	57	7:37	153 149-156	1166	160 158-164	0/4
1.25	10:17	1:01	8:09	155 152-157	1263	160 158-162	1/3
1.38	11:34	1:17	10:17	159 153-164	1636	156 154-158	21/0
1.50	12:33	59	7:52	163 156-171	1282	156 152-160	2/23
1.63	13:33	1:00	7:57	163 160-166	1295	159 158-162	1/2
1.75	14:36	1:03	8:26	169 166-174	1425	158 156-158	2/1
1.88	15:37	1:01	8:08	170 167-172	1382	158 156-160	0/3
2.00	16:38	1:01	8:05	168 166-170	1357	159 156-162	2/2
2.13	17:54	1:17	10:13	172 165-177	1758	154 150-158	23/0
2.25	18:56	1:01	8:11	172 168-174	1409	154 150-158	0/23
2.38	20:00	1:04	8:30	169 166-172	1435	159 156-160	1/1
2.50	21:00	1:01	8:05	170 167-172	1374	159 158-164	2/1
2.63	22:01	1:01	8:05	169 167-171	1365	158 156-160	0/3
2.75	23:02	1:01	8:10	172 170-175	1405	157 154-158	4/2
2.88	24:13	1:11	9:28	175 170-180	1656	156 152-160	24/0
3.00	25:19	1:06	8:49	166 153-179	1465	153 146-158	0/23
3.12	26:14	55	7:47	159 155-163	1238	159 156-162	2/1

Heart

160/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 114m, Range 30m, Flat prediction 25:50

Elevation Graph

Biggest Climbs (m)	Min/mi
29 9.9%	9:08
28 10.3%	8:47
28 10.0%	9:14
See your biggest climbs

Cadence

162 (194 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.7	163	2.4	20:07	8:13
Walk	23.3	153	0.7	6:07	9:07
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:37	40.69%	More
800m	3:58	7:59	44.72%	More
1km	4:59	8:01	46.52%	More
Mile	8:05	8:05	49.21%	More
5k	26:04	8:23	51.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	51.48
5km	26:07	8:24	51.81
5M	43:31	8:42	50.48
10km	54:57	8:51	49.86
10M	1:31:35	9:10	49.38
Half	2:02:23	9:21	48.48
20M	3:12:44	9:38	48.78
Mara	4:17:33	9:50	48.68

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Volume (kg)
TE
RPE	6