Sat 20th Dec 2014 at 9:00am by westmoors

Run > parkrun

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Time
26:32
Miles
3.12
Min/mi
8:30
Pacing
94.6%
WAVA
59.33
Stride(cm)
102
Cals
302
Cadence
185
BPM
154
%MHR
91.9
B/mi
1313
Asc(m)
42
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:19(8:19/m) 151/157bpm 92cal 3.23/3.7/hr
2) 1m - 8:40(8:40/m) 157/159bpm 100cal 3.09/3.33/hr
3) 1m - 8:36(8:36/m) 157/160bpm 100cal 3.12/3.49/hr
4) 0.12m - 57(7:51/m) 157/158bpm 10cal 3.42/3.32/hr

8:19 8:40 8:36 57

Pace

14%

26%

48%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.20	10:00	10:00	8:19	150 99-159	1247	186 180-190	7/12
2.37	20:00	10:00	8:36	158 154-160	1359	185 176-190	14/11
3.12	26:32	6:32	8:39	157 154-159	1358	185 180-190	9/10

Heart

154/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 26:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

185 (190 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	185	3.1	26:32	8:30
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:59	46.45%	More
800m	4:03	8:10	50.02%	More
1km	5:08	8:15	51.53%	More
Mile	8:17	8:17	54.17%	More
5k	26:23	8:30	59.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	58.27
5km	26:25	8:30	59.35
5M	44:18	8:52	57.75
10km	56:06	9:02	57.09
10M	1:34:05	9:25	55.98
Half	2:06:09	9:38	54.46
20M	3:19:48	9:59	53.97
Mara	4:27:56	10:14	53.22

Bespoke Fields

Amend your bespoke fields

TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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