Sat 11th Jan 2020 at 9:00am by Alun

Run > parkrun

windy

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Time
21:13
Miles
3.13
Min/mi
6:47
Pacing
93%
WAVA
71.13
Stride(cm)
146
Cals
387
Cadence
162
BPM
159
%MHR
91.3
B/mi
1077
Asc(m)
70
Hillscore
3
Surface
Mixed

Notes & Comments

Great Lines parkrun #319
Easy out, headwind up to and around the memorial, tailwind back down, pushed a bit up the hill but cruised down on both laps.
Not feeling too bad ahead of tomorrow's KFL at Minnis Bay, just need to shift the head cold that I've picked up.

Split Summary
===
1) 0.62m - 4:22(7:01/m) 146/162bpm 70cal
2) 0.62m - 4:15(6:50/m) 163/172bpm 79cal
3) 0.62m - 4:07(6:37/m) 165/172bpm 80cal
4) 0.62m - 4:27(7:10/m) 161/166bpm 82cal
5) 0.62m - 3:55(6:19/m) 164/170bpm 74cal
6) 0.02m - 8(5:45/m) 165/166bpm 2cal

4:22 4:15 4:07 4:27 3:55 8

Pin Map

0mi in 0

Pace

56%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	48	48	6:21	121 97-144	767	174 166-180	0/2
0.25	1:43	55	7:20	143 142-146	1048	162 158-164	3/0
0.38	2:38	55	7:22	148 143-157	1090	160 158-162	5/1
0.50	3:30	52	6:56	156 153-161	1083	164 162-168	7/1
0.63	4:23	53	7:05	158 154-161	1118	163 158-166	6/0
0.75	5:16	53	7:05	162 160-166	1148	161 158-164	3/0
0.88	6:09	53	7:07	159 153-164	1132	158 154-160	3/5
1.00	7:03	53	7:08	164 163-166	1170	160 158-164	3/1
1.13	7:51	48	6:28	166 161-172	1073	160 158-162	1/1
1.25	8:38	47	6:16	162 160-168	1016	162 160-164	1/5
1.38	9:26	47	6:18	166 161-172	1046	162 160-164	0/6
1.50	10:13	47	6:18	169 166-172	1066	163 160-166	2/7
1.63	11:01	48	6:27	169 167-170	1090	163 160-164	0/3
1.75	11:53	52	6:54	163 161-167	1126	163 162-164	2/1
1.88	12:46	53	7:06	161 156-163	1142	163 160-166	5/0
2.00	13:42	56	7:25	159 157-162	1178	159 156-160	6/2
2.13	14:40	58	7:44	162 160-163	1253	158 156-160	6/0
2.25	15:33	53	7:04	160 159-161	1131	161 158-164	3/0
2.38	16:25	52	6:58	163 160-165	1136	160 156-164	2/5
2.50	17:16	50	6:43	163 161-165	1095	163 160-166	3/2
2.63	18:06	50	6:41	161 158-163	1075	161 158-162	2/1
2.75	18:52	47	6:14	162 161-165	1011	161 160-162	1/4
2.88	19:39	46	6:10	163 161-167	1005	164 162-166	0/6
3.00	20:24	46	6:05	166 161-169	1011	166 162-168	1/8
3.13	21:12	47	6:18	166 165-167	1046	162 160-164	1/3

Heart

159/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 70m, Range 22m, Flat prediction 20:45

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.5%	7:03
16 2.7%	7:27
See your biggest climbs

Cadence

162 (180 max) Stride Length: 146cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	162	3.1	21:13	6:47
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:08	55.24%	More
800m	3:05	6:12	64.49%	More
1km	3:55	6:18	66.22%	More
Mile	6:32	6:32	67.35%	More
5k	21:02	6:46	71.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:16	6:16	70.15
5km	21:03	6:47	71.10
5M	34:59	7:00	69.74
10km	44:08	7:06	69.07
10M	1:13:21	7:20	68.73
Half	1:37:52	7:28	67.65
20M	2:33:45	7:41	68.24
Mara	3:25:09	7:50	68.19

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