Sat 27th Nov 2021 at 9:05am by Badger

Run > parkrun

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Time
22:30
Miles
3.12
Min/mi
7:13
Pacing
96.6%
WAVA
68.47
Stride(cm)
121
Cals
327
Cadence
185
BPM
173
%MHR
87.1
B/mi
1250
Asc(m)
20
Surface
Road

Notes & Comments

2 comments

Officially 22:31 again today, same as a couple of weeks back. Better start and was just about on course for 21:59 at 1km but could tell even then I wasn’t going to be able to keep it up, just breathing too hard. Then again, no dry heaves this time and got to the end and straight over to start barcode scanning rather than needing any recovery time. Celebrated the new rules by scanning my own barcode off my Garmin. Nobody else asked me to scan a phone.

Split Summary
===
1) 0.62m - 4:24(7:05/m) 152/162bpm [1076b/mi] 58cal
2) 0.62m - 4:28(7:11/m) 168/174bpm [1207b/mi] 64cal
3) 0.62m - 4:29(7:13/m) 177/183bpm [1278b/mi] 66cal
4) 0.62m - 4:37(7:26/m) 182/185bpm [1352b/mi] 69cal
5) 0.62m - 4:28(7:11/m) 187/191bpm [1344b/mi] 69cal
6) 0.01m - 4(4:59/m) 188/188bpm [935b/mi] 1cal

4:24 4:28 4:29 4:37 4:28 4

	Bintmcskint Nice
	LindsD This is great. Definitely progress.

Pace

42%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	52	52	6:53	137 119-149	943	198 188-206	3/2
0.25	1:45	53	7:07	152 150-156	1081	190 188-194	2/2
0.38	2:38	53	7:04	154 151-158	1088	186 184-188	3/3
0.50	3:32	54	7:14	157 156-160	1135	184 182-188	4/4
0.63	4:24	52	6:56	160 160-162	1109	186 184-192	3/4
0.75	5:16	52	6:58	164 162-166	1144	186 184-190	1/3
0.88	6:11	54	7:13	168 166-169	1211	185 184-190	7/6
1.00	7:04	53	7:06	167 165-169	1184	187 184-190	3/2
1.13	8:00	56	7:29	169 167-171	1264	185 184-188	4/4
1.25	8:55	55	7:20	172 170-174	1261	185 184-188	8/4
1.38	9:49	54	7:13	173 171-175	1248	184 182-186	4/3
1.50	10:42	53	7:08	176 174-178	1254	184 182-188	3/2
1.63	11:36	54	7:12	178 176-180	1280	184 182-188	4/6
1.75	12:30	54	7:09	178 176-180	1273	183 180-186	4/6
1.88	13:26	56	7:25	180 176-183	1336	183 182-186	5/6
2.00	14:22	57	7:35	182 180-185	1379	181 178-184	19/19
2.13	15:19	56	7:30	180 178-182	1349	183 178-186	3/3
2.25	16:13	55	7:18	181 179-183	1320	183 182-186	4/5
2.38	17:09	56	7:25	182 180-184	1349	183 180-188	3/4
2.50	18:05	56	7:26	183 181-186	1361	182 180-188	4/3
2.63	18:59	55	7:16	186 185-187	1352	183 182-188	4/4
2.75	19:55	56	7:25	186 185-188	1379	182 180-184	5/6
2.88	20:49	54	7:13	186 184-188	1343	181 180-186	7/7
3.00	21:42	53	7:05	187 185-190	1326	183 180-190	2/3
3.12	22:30	48	6:38	189 186-191	1253	186 182-196	7/8

Heart

173/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 20m, Range 8m, Flat prediction 22:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

185 (206 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	184	3.1	22:30	7:13
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	50.78%	More
800m	3:28	6:59	58.76%	More
1km	4:20	6:58	61.33%	More
Mile	7:01	7:01	64.22%	More
5k	22:22	7:12	68.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:59	5:59	75.28
5km	22:23	7:12	68.54
5M	38:58	7:48	64.25
10km	50:12	8:05	62.34
10M	1:27:23	8:44	59.26
Half	1:59:42	9:08	56.84
20M	3:15:57	9:48	55.02
Mara	4:28:24	10:15	53.56

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Training Effect
Recovery HR