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

Run > parkrun

windy

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Time
26:57
Miles
3.13
Min/mi
8:37
Pacing
95%
WAVA
53.38
Stride(cm)
109
Cals
585
Cadence
171
BPM
150
%MHR
88.8
B/mi
1292
Asc(m)
35
Surface
Road

Notes & Comments

‘Official time’ may be a bit slower as no more one around me realised we’d started. Let time to cross the start line this week and the second split here is the important one (26:47) as that only puts me about 13/14 seconds per mile behind a course pb. That should be the first thing to aim for.

Lots to be pleased about here.

Split Summary
===
1) 0.01m - 10(12:01/m) 123/124bpm 1cal 5/5.11mph
2) 3.11m - 26:47(8:36/m) 152/193bpm 584cal 6.97/7.6mph

10 26:47

Pace

60%

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	9:14	157 122-187	1449	167 120-178	1/3
0.25	2:18	1:09	9:13	187 181-192	1724	169 166-176	0/3
0.38	3:24	1:05	8:41	172 169-178	1494	169 166-176	2/1
0.50	4:29	1:05	8:42	163 153-172	1418	170 168-174	0/0
0.63	5:34	1:05	8:38	159 145-175	1373	171 166-178	1/1
0.75	6:39	1:05	8:40	173 171-177	1500	173 170-180	1/1
0.88	7:49	1:10	9:21	174 172-178	1626	169 162-176	0/0
1.00	8:55	1:06	8:51	173 171-176	1530	171 168-174	0/2
1.13	9:57	1:02	8:18	172 170-173	1427	173 168-176	1/1
1.25	11:01	1:03	8:27	177 176-181	1496	175 170-184	0/1
1.38	12:05	1:04	8:35	172 168-175	1477	172 170-178	0/1
1.50	13:11	1:06	8:45	147 142-165	1285	172 168-180	2/1
1.63	14:14	1:04	8:31	145 144-146	1234	172 168-182	1/1
1.75	15:19	1:04	8:36	146 143-148	1255	172 168-178	5/0
1.88	16:22	1:03	8:26	153 148-160	1290	173 170-176	3/0
2.00	17:27	1:05	8:40	151 148-154	1308	171 168-176	0/4
2.13	18:33	1:06	8:48	149 146-151	1312	171 168-174	1/2
2.25	19:40	1:06	8:51	155 151-164	1371	171 168-178	1/1
2.38	20:47	1:07	8:58	155 149-163	1389	170 166-172	1/2
2.50	21:50	1:04	8:30	153 151-157	1300	173 166-180	2/1
2.63	22:52	1:02	8:14	121 89-156	996	172 170-178	1/1
2.75	23:54	1:02	8:17	97 89-108	803	172 168-182	2/1
2.88	24:57	1:03	8:24	94 87-99	789	172 168-182	1/1
3.00	25:58	1:00	8:03	119 104-127	959	172 170-176	3/2
3.13	26:56	58	7:43	122 119-127	941	173 170-176	1/3

Heart

150/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 35m, Range 10m, Flat prediction 26:57

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (184 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	171	3.1	26:56	8:37
Walk	0.0	120	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	41.20%	More
800m	4:02	8:07	46.83%	More
1km	5:03	8:08	48.75%	More
Mile	8:22	8:22	50.10%	More
5k	26:45	8:37	53.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	54.24
5km	26:44	8:36	53.37
5M	44:59	9:00	51.60
10km	57:03	9:11	50.79
10M	1:36:01	9:36	49.86
Half	2:09:00	9:51	48.71
20M	3:24:56	10:15	48.58
Mara	4:35:20	10:31	48.22

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