Sat 21st Jan 2023 at 9:01am by jdc

Run > parkrun

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Time
27:59
Miles
3.12
Min/mi
8:58
Pacing
91%
WAVA
66.37
Stride(cm)
101
Cals
306
Cadence
178
BPM
165
%MHR
96.5
B/mi
1481
Asc(m)
134
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:50(8:50/m) 154/170bpm [1360b/mi] 89cal 6.79/7.53mph
2) 1m - 9:01(9:01/m) 169/181bpm [1524b/mi] 101cal 6.65/7.24mph
3) 1m - 9:05(9:05/m) 175/183bpm [1589b/mi] 104cal 6.61/7.76mph
4) 0.12m - 1:03(8:38/m) 177/181bpm [1527b/mi] 12cal 6.95/7.31mph

Red January Day 21. Coventry parkrun. A bit disappointed today, after a few good runs during the week and more of a rest yesterday, I was expecting better.

8:50 9:01 9:05 1:03

Pace

24%

36%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:04	1:04	8:33	117 92-143	1001	181 174-186	1/4
0.25	2:14	1:10	9:17	152 144-161	1412	173 168-176	6/1
0.38	3:21	1:07	8:55	158 155-162	1410	173 170-176	5/1
0.50	4:24	1:03	8:22	157 155-158	1314	181 178-182	1/8
0.63	5:23	59	7:55	159 158-160	1260	181 178-184	3/4
0.75	6:27	1:04	8:34	161 159-165	1379	182 178-184	0/10
0.88	7:36	1:09	9:08	166 164-168	1517	177 176-178	7/4
1.00	8:50	1:14	9:50	167 164-170	1644	176 174-180	8/5
1.13	10:03	1:13	9:44	167 164-170	1625	176 174-178	7/7
1.25	11:13	1:11	9:25	167 163-170	1573	177 174-178	11/5
1.38	12:21	1:08	9:02	167 165-169	1508	176 174-178	7/13
1.50	13:24	1:03	8:23	166 164-168	1392	182 178-184	7/6
1.63	14:27	1:03	8:24	168 167-171	1410	182 178-186	3/1
1.75	15:41	1:14	9:56	170 167-173	1688	176 172-182	3/3
1.88	16:50	1:09	9:10	176 171-181	1613	176 172-180	8/5
2.00	17:51	1:01	8:05	172 169-176	1389	182 182-184	4/11
2.13	18:48	58	7:42	171 169-173	1317	182 180-182	4/10
2.25	19:54	1:06	8:45	172 170-174	1505	180 174-182	9/2
2.38	21:04	1:10	9:19	176 173-180	1641	175 172-178	9/10
2.50	22:16	1:12	9:38	175 172-179	1685	175 172-180	4/5
2.63	23:32	1:16	10:08	174 173-175	1762	173 172-174	18/6
2.75	24:45	1:13	9:41	178 174-180	1725	177 174-180	3/14
2.88	25:54	1:09	9:11	176 170-180	1616	174 172-178	13/9
3.00	26:55	1:01	8:12	181 178-183	1483	181 180-182	7/6
3.12	27:59	1:04	8:44	177 174-180	1547	184 182-184	9/2

Heart

165/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 134m, Range 25m, Flat prediction 28:05

Elevation Graph

Biggest Climbs (m)	Min/mi
14 10.0%	7:36
13 10.3%	9:25
11 8.1%	9:32
11 3.7%	8:41
10 7.8%	9:00
See your biggest climbs

Cadence

178 (186 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	178	3.1	27:58	8:57
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	54.51%	More
800m	4:09	8:20	58.61%	More
1km	5:12	8:23	60.54%	More
Mile	8:39	8:39	61.20%	More
5k	27:45	8:56	66.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:23	8:23	63.14
5km	27:52	8:58	66.37
5M	46:08	9:14	65.63
10km	58:05	9:21	65.36
10M	1:36:11	9:37	65.26
Half	2:08:03	9:46	64.15
20M	3:20:32	10:02	64.75
Mara	4:26:59	10:11	64.61

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