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Sat 12th Aug 2017 at 9:00am by HappyG(rrr)

Run > parkrun

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Time
19:19
Miles
3.04
Min/mi
6:21
Pacing
92.6%
WAVA
72.72
Stride(cm)
143
Cals
355
Cadence
177
Asc(m)
42
Surface
Road

Notes & Comments

Livi parkrun. Felt quite good. Started back a bit as always. Moved up. Then from the bridge return was with a couple of guys that helped to push me on. A V50 who I passed, then passed me etc. Was thinking about the hard work by Scot Ath team at World Champs! Never give up! Happy with the time in the wet (doesn't really affect me with X-Talons gripping nicely) and think I've got a bit quicker to come. 7th today, a few quick guys up there, but 2nd over 45. A couple of quick 40s and younger ahead, but only one older.

Rain cleared up nicely in the pm, went out to Dalkeith country park where MrsS(rrr) was jump judging the XC and get her food provisions, midge cream and removed the dog! Nice few miles walking about the park. I do like these events, as long as I have no duties!

Oh and tried out some F-lites that were in cupboard unused. Black and white ones. Not sure if they are the 220 8.5 listed here or some new 230s. I'll check later and update if necessary.

:-)

G

Split Summary
===
1) 1m - 6:25(6:25/m) 115cal 9.35/10.85mph
2) 1m - 6:30(6:30/m) 119cal 9.24/11.88mph
3) 1m - 6:14(6:14/m) 118cal 9.62/11.86mph
4) 0.04m - 10(4:28/m) 3cal 13.45/11mph

6:25 6:30 6:14 10

Pin Map

0mi in 0

Pace

14%

63%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	49	49	6:29	187 182-192	3/0
0.25	1:33	44	5:56	185 178-192	1/2
0.38	2:20	47	6:14	165 124-190	0/1
0.50	3:10	50	6:44	184 178-190	1/1
0.63	3:58	48	6:23	186 182-192	1/1
0.75	4:44	46	6:07	178 124-190	2/2
0.88	5:35	51	6:48	163 124-182	5/0
1.00	6:25	50	6:39	170 124-190	2/1
1.13	7:17	52	6:55	166 124-188	3/1
1.25	8:05	48	6:23	179 172-184	2/7
1.38	8:51	46	6:09	170 120-186	2/0
1.50	9:38	47	6:14	183 180-184	2/0
1.63	10:33	55	7:20	181 176-184	4/0
1.75	11:23	50	6:40	181 176-184	1/3
1.88	12:12	49	6:31	144 124-184	1/2
2.00	12:55	43	5:46	172 124-192	0/4
2.13	13:45	50	6:43	183 180-190	3/1
2.25	14:31	46	6:08	181 176-184	1/4
2.38	15:17	46	6:07	177 126-186	0/2
2.50	16:05	48	6:28	182 176-186	2/1
2.63	16:50	44	5:55	181 124-190	1/2
2.75	17:36	46	6:10	188 178-192	1/1
2.88	18:27	51	6:45	162 124-190	2/1
3.00	19:09	42	5:39	194 190-200	1/1
3.04	19:19	10	4:29	200 200-200	1/1

Elevation

Asc 42m, Range 12m, Flat prediction 19:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

177 (200 max) Stride Length: 143cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.0	183	2.7	17:23	6:22
Walk	10.0	123	0.3	1:56	6:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:54	55.56%	More
800m	3:00	6:02	63.52%	More
1km	3:46	6:04	66.34%	More
Mile	6:11	6:11	69.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:29	5:29	78.49
5km	19:48	6:22	72.61
5M	33:57	6:47	68.96
10km	43:25	6:59	67.29
10M	1:14:26	7:27	64.40
Half	1:41:04	7:43	62.56
20M	2:43:14	8:10	60.53
Mara	3:41:39	8:28	59.56

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