Sat 13th Nov 2021 at 8:59am by Groundhog

Run > parkrun

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Time
29:01
Miles
3.11
Min/mi
9:20
Pacing
93%
WAVA
52.54
Stride(cm)
102
Cals
388
Cadence
170
BPM
164
%MHR
87.9
B/mi
1534
Asc(m)
110
Hillscore
3
Surface
Mixed

Notes & Comments

1 comments

Hit threshold heart rate quote soon due to Tuesdays blood donation. Running anemic was hard work hence a couple of minutes slower than last week. Glute still sore, so will be having a big bum massage later.

Split Summary
===
1) 1m - 9:01(9:01/m) 155/177bpm [1399b/mi] 113cal 6.65/7.1mph
2) 1m - 9:10(9:10/m) 170/176bpm [1560b/mi] 127cal 6.54/7.03mph
3) 1m - 9:40(9:40/m) 170/177bpm [1643b/mi] 132cal 6.21/6.45mph
4) 0.11m - 1:09(10:28/m) 170/173bpm [1780b/mi] 16cal 5.73/6.45mph

9:01 9:10 9:40 1:09

TeeBee
Still looks like a good effort

Pace

10%

18%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:22	121 90-143	1132	170 120-176	2/8
0.25	2:21	1:10	9:24	149 144-152	1400	170 166-172	2/11
0.38	3:28	1:07	8:58	153 150-156	1373	170 168-172	10/3
0.50	4:35	1:07	8:55	158 153-164	1410	171 170-174	3/6
0.63	5:41	1:06	8:46	160 157-164	1404	171 168-174	3/5
0.75	6:49	1:09	9:10	163 160-167	1495	172 170-172	4/6
0.88	7:56	1:06	8:52	165 161-171	1462	171 168-172	8/6
1.00	9:01	1:05	8:39	173 170-176	1495	172 172-174	5/3
1.13	10:04	1:03	8:25	172 171-173	1448	172 172-172	3/3
1.25	11:14	1:10	9:17	168 161-173	1560	171 170-172	3/10
1.38	12:20	1:07	8:56	172 168-175	1536	172 170-174	7/1
1.50	13:29	1:09	9:10	170 169-173	1558	171 168-174	6/10
1.63	14:39	1:10	9:17	169 166-171	1569	169 166-172	1/6
1.75	15:49	1:10	9:23	169 168-171	1586	170 166-172	7/5
1.88	16:58	1:09	9:12	169 166-172	1555	169 168-170	8/3
2.00	18:11	1:13	9:43	170 165-174	1650	168 166-170	3/6
2.13	19:22	1:11	9:28	170 167-171	1608	167 164-170	5/4
2.25	20:32	1:10	9:17	171 167-175	1586	170 168-170	5/9
2.38	21:41	1:09	9:15	172 167-177	1591	168 166-170	5/4
2.50	22:58	1:17	10:19	170 166-173	1753	167 166-168	7/5
2.63	24:11	1:13	9:41	168 166-169	1628	167 166-170	10/6
2.75	25:25	1:14	9:51	168 166-169	1656	168 166-170	6/8
2.88	26:38	1:14	9:48	171 166-173	1676	167 166-168	6/6
3.00	27:51	1:13	9:40	171 168-175	1654	167 166-168	8/10
3.11	29:01	1:10	10:34	170 167-171	1797	170 166-172	6/4

Heart

164/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 110m, Range 21m, Flat prediction 28:54

Elevation Graph

Biggest Climbs (m)	Min/mi
14 7.4%	9:13
14 6.7%	10:19
See your biggest climbs

Cadence

170 (176 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	3.1	29:01	9:20
Walk	0.0	120	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	40.36%	More
800m	4:19	8:42	46.77%	More
1km	5:27	8:46	48.38%	More
Mile	8:49	8:49	50.67%	More
5k	28:57	9:19	52.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:34	7:34	59.05
5km	28:59	9:20	52.49
5M	50:55	10:11	48.75
10km	1:05:51	10:36	47.11
10M	1:55:42	11:34	44.36
Half	2:39:17	12:10	42.33
20M	4:22:53	13:09	40.64
Mara	6:01:57	13:49	39.36

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