Sat 7th May 2016 at 8:00am by CtrlAlzShift

Run > Race

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Time
20:26
Miles
3.02
Min/mi
6:46
Pacing
89.2%
WAVA
78.81
Stride(cm)
123
Cals
288
Cadence
193
BPM
148
%MHR
95.4
B/mi
1001
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Worsley Woods parkrun - 20:29 official - PB

Really pleasant running conditions, with a warmish breeze that had dried out the mud through the woods - a good day to beat a PB,

Lots of people out today, and I got a bit held up in the first 30 seconds or so. For the first time today, I noticed that the first mile slopes slightly uphill. I wasn't sure I still had it in me after that fast 5K on Thursday. But 6.40 at the mile mark wasn't too bad.

The woods section was much easier today. No slipping and sliding, and my pace was good. Still the three sets of steps were unforgiving - I need to practice running off hills. But although I missed the 2nd mile time on my watch, I knew I was going well. I snuck a look behind as I turned out of the woods and back onto the straight mile home, and I saw DB not far behind. Would I have enough left to beat him to the finish.

Well, I did, The intervals training I've been doing really stood me in good stead for mile 3. Although I was at the limit, I was able to increase the cadence and stretch out a bit. Usually this is where people start to overtake me, but today I was doing the overtaking. Wiped out at the finish ... but I beat my parkrun PB by 6 seconds.

Split Summary
===
1) 1m - 6:42(6:42/m) 143/156bpm 88cal 8.95/10.25mph
2) 1m - 7:14(7:14/m) 153/167bpm 105cal 8.3/9.08mph
3) 1m - 6:24(6:24/m) 154/158bpm 94cal 9.39/10.35mph
4) 0.02m - 7(5:24/m) 153/154bpm 1cal 11.12/10.65mph

6:42 7:14 6:24 7

Pace

19%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.42	10:00	10:00	7:01	142 78-166	997	188 120-206	36/11
2.94	20:00	10:00	6:37	154 150-167	1018	197 174-204	10/34
3.02	20:30	30	6:15	155 152-157	970	202 200-204	0/1

Heart

147/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 20:28

Elevation Graph

Biggest Climbs (m)	Min/mi
21 2.0%	6:44
See your biggest climbs

Cadence

193 (206 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	197	2.9	19:56	6:46
Walk	2.8	120	0.1	34	7:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:04	60.29%	More
800m	3:06	6:15	70.37%	More
1km	3:57	6:21	72.36%	More
Mile	6:22	6:22	76.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:20	6:20	76.80
5km	21:03	6:47	78.81
5M	34:52	6:58	77.92
10km	43:54	7:04	77.49
10M	1:12:42	7:16	77.58
Half	1:36:48	7:23	76.63
20M	2:31:34	7:35	77.56
Mara	3:21:48	7:42	77.67

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