Sat 24th Sep 2022 at 8:01am by Fenland Flier

Run > parkrun

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Time
21:53
Miles
3.11
Min/mi
7:02
Pacing
94%
WAVA
70.84
Stride(cm)
121
Cals
273
Cadence
189
BPM
166
%MHR
84.5
B/mi
1166
Asc(m)
28
Surface
Mixed

cool

Notes & Comments

6 comments

A season's best attempt. Got it, official time 21.54. I wanted 22 minutes before the years end so a new target of 21.30 now.
Ran most of it with Hannah, lost her on the last lap on the towpath.

1) 0.62m - 4:19(6:56/m) 152/161bpm [1054b/mi] 48cal 8.65/9.7mph
2) 0.62m - 4:26(7:08/m) 165/169bpm [1176b/mi] 55cal 8.42/9.8mph
3) 0.62m - 4:25(7:07/m) 169/172bpm [1202b/mi] 57cal 8.44/9.69mph
4) 0.62m - 4:26(7:09/m) 172/176bpm [1228b/mi] 57cal 8.4/9.68mph
5) 0.62m - 4:17(6:52/m) 174/179bpm [1195b/mi] 56cal 8.74/11.97mph

4:19 4:26 4:25 4:26 4:17

	Ness Well done! An excellent run.👍
	Fenland Flier Thanks Ness, I was very pleased with the time.
	Flatlander Target achieved.
	Fenland Flier It is indeed Flatlander a new target of 21.30 now.
	3M Very impressive indeed. I'll watch the next target come tumbling down with interest!
	Fenland Flier I don't think that will be so easy Mark.

Pace

46%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	53	53	7:02	130 102-147	915	187 124-198	0/0
0.25	1:42	49	6:36	152 147-156	1003	194 184-196	0/0
0.38	2:36	54	7:09	156 154-158	1116	191 188-196	1/0
0.50	3:30	54	7:13	158 158-159	1141	191 188-194	0/1
0.63	4:22	52	6:59	160 159-161	1118	190 190-190	0/4
0.75	5:17	54	7:15	162 162-163	1175	189 188-192	0/1
0.88	6:10	53	7:03	164 162-165	1156	190 188-192	2/0
1.00	7:02	52	6:54	164 161-166	1133	189 188-190	2/0
1.13	7:57	56	7:25	167 166-169	1238	188 186-190	2/0
1.25	8:49	52	6:58	168 168-169	1170	188 186-190	1/0
1.38	9:47	58	7:41	169 169-171	1299	186 182-190	0/1
1.50	10:40	53	7:03	168 168-169	1185	186 184-188	0/2
1.63	11:32	52	6:56	169 168-169	1171	188 186-190	0/0
1.75	12:23	51	6:49	170 169-171	1158	191 190-192	0/1
1.88	13:17	54	7:09	171 169-172	1223	190 188-190	0/1
2.00	14:09	53	7:01	171 169-173	1200	189 182-194	1/0
2.13	15:03	54	7:12	172 171-173	1238	188 186-190	0/0
2.25	16:00	56	7:31	172 171-173	1294	189 186-190	3/0
2.38	16:52	53	7:02	172 172-173	1210	189 188-190	1/0
2.50	17:46	53	7:07	174 173-175	1237	188 184-190	0/1
2.63	18:42	56	7:27	174 173-175	1296	186 184-186	0/1
2.75	19:34	52	6:56	173 172-174	1199	190 186-216	0/1
2.88	20:26	52	6:57	174 173-174	1210	193 190-200	0/2
3.00	21:19	53	7:06	174 173-176	1235	192 190-194	0/0
3.11	21:56	37	5:41	178 176-179	1011	197 194-198	0/0

Heart

166/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 28m, Range 8m, Flat prediction 21:53

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (216 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	189	3.1	21:55	7:03
Walk	0.1	132	0	1	6:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	53.78%	More
800m	3:20	6:42	61.71%	More
1km	4:17	6:54	62.47%	More
Mile	6:59	6:59	65.11%	More
5k	21:52	7:02	70.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	70.05
5km	21:52	7:02	70.75
5M	36:25	7:17	69.35
10km	45:59	7:24	68.67
10M	1:16:37	7:40	68.21
Half	1:42:21	7:49	67.09
20M	2:41:09	8:03	67.52
Mara	3:35:18	8:13	67.39

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