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Sat 11th May 2024 at 9:01am by Kazzaf

Run > parkrun

warm

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Time
28:56
Miles
3.15
Min/mi
9:11
Pacing
93.2%
WAVA
61.12
Stride(cm)
94
Cals
279
Cadence
186
BPM
171
%MHR
85.5
B/mi
1571
Asc(m)
111
Surface
Road

Notes & Comments

1) 1mi - 9:38(9:38/mi) 158/173bpm [1522b/mi] 89cal
2) 1mi - 9:00(9:00/mi) 173/184bpm [1556b/mi] 86cal
3) 1mi - 9:00(9:00/mi) 184/190bpm [1656b/mi] 91cal
4) 0.15mi - 1:18(8:41/mi) 186/189bpm [1616b/mi] 13cal

Not sure what to expect today so I’m fairly happy with this.

Started mid pack and had to do lots of weaving in mile 1 but maybe the slower start was better. Felt good in mile 2, not looking at watch until halfway then seeing that overall average pace was going down. Mile 3 was a total slog as I can see from high heart rate, but pleased I wasn’t getting slower.

Hamstring was good, can feel it a tiny bit but it’s the best for ages.

9:38 9:00 9:00 1:18

Pin Map

0mi in 0

Pace

14%

80%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:12	128 104-153	1434	190 184-200	0/4
0.25	2:40	1:16	10:08	155 153-158	1570	186 184-188	3/2
0.38	3:52	1:12	9:32	159 157-162	1517	186 184-190	1/8
0.50	5:03	1:12	9:35	162 160-166	1554	186 184-188	7/6
0.63	6:14	1:11	9:27	166 161-168	1570	189 184-192	5/2
0.75	7:23	1:09	9:10	168 165-170	1540	188 184-190	5/7
0.88	8:30	1:07	8:56	168 165-171	1500	187 184-190	3/3
1.00	9:37	1:07	8:54	168 164-172	1496	186 184-188	5/3
1.13	10:46	1:09	9:12	169 164-172	1556	186 184-188	7/2
1.25	11:54	1:08	9:05	170 166-175	1544	185 180-192	2/4
1.38	13:01	1:07	8:58	175 168-181	1568	185 182-188	1/9
1.50	14:07	1:06	8:48	169 167-172	1488	186 184-188	4/8
1.63	15:12	1:05	8:41	172 170-175	1495	186 184-190	7/7
1.75	16:19	1:07	8:52	175 171-182	1552	185 182-188	6/4
1.88	17:28	1:09	9:09	180 178-183	1648	184 182-186	12/11
2.00	18:37	1:09	9:11	176 172-179	1616	185 182-186	5/12
2.13	19:45	1:08	9:04	183 176-186	1659	185 184-186	8/4
2.25	20:53	1:08	9:06	185 184-187	1683	185 184-186	5/6
2.38	22:01	1:08	9:08	183 179-187	1670	186 184-190	9/5
2.50	23:09	1:08	9:02	180 177-183	1625	185 182-186	5/3
2.63	24:16	1:08	9:00	183 180-185	1648	186 184-188	4/11
2.75	25:24	1:08	9:01	184 180-189	1660	184 180-188	9/5
2.88	26:33	1:08	9:07	185 181-188	1688	184 182-186	5/6
3.00	27:37	1:04	8:33	187 185-190	1599	185 184-188	5/6
3.13	28:42	1:05	8:41	185 182-187	1607	185 184-188	2/2
3.15	28:55	13	9:04	188 187-189	1704	187 186-188	1/0

Heart

171/190max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 111m, Range 18m, Flat prediction 28:56

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

186 (200 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	185	3.1	28:54	9:11
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:36	47.51%	More
800m	4:23	8:49	51.56%	More
1km	5:30	8:52	53.39%	More
Mile	8:55	8:55	55.98%	More
5k	28:19	9:07	61.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:11	8:11	60.97
5km	28:30	9:10	61.17
5M	48:06	9:37	59.23
10km	1:01:05	9:50	58.44
10M	1:43:06	10:19	57.14
Half	2:18:45	10:35	55.50
20M	3:41:00	11:03	54.95
Mara	4:57:26	11:21	54.14

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