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Sat 27th Dec 2014 at 9:00am by westmoors

Run > parkrun

breezy
cold

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Time
27:58
Miles
3.13
Min/mi
8:56
Pacing
92.8%
WAVA
56.52
Stride(cm)
99
Cals
336
Cadence
181
BPM
145
%MHR
86.2
B/mi
1294
Asc(m)
42
Surface
Mixed

Notes & Comments

Not my most enjoyable parkrun. Left calf muscle tightened about half way in forcing me to slow down. By the end the right calf had also started to tighten.

Split Summary
===
1) 1m - 8:27(8:27/m) 135/146bpm 102cal 3.18/3.47/hr
2) 1m - 8:51(8:51/m) 150/158bpm 103cal 3.03/3.28/hr
3) 1m - 9:27(9:27/m) 149/156bpm 117cal 2.84/3.29/hr
4) 0.13m - 1:14(9:35/m) 145/146bpm 14cal 2.8/2.77/hr

8:27 8:51 9:27 1:14

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:17	122 113-128	1010	185 182-188	0/2
0.25	2:05	1:03	8:23	129 128-131	1082	184 182-186	0/1
0.38	3:09	1:04	8:34	137 131-140	1173	185 182-186	0/1
0.50	4:13	1:03	8:27	140 138-142	1183	186 184-186	1/1
0.63	5:17	1:05	8:39	145 143-146	1254	183 180-184	1/2
0.75	6:20	1:03	8:20	143 137-145	1192	184 184-186	2/0
0.88	7:24	1:04	8:32	132 130-137	1127	184 182-186	0/1
1.00	8:27	1:03	8:23	134 130-138	1122	184 182-186	0/1
1.13	9:32	1:05	8:41	137 136-140	1190	183 182-186	1/1
1.25	10:35	1:04	8:28	139 138-141	1178	181 174-184	0/3
1.38	11:37	1:02	8:14	150 139-155	1236	182 180-182	1/1
1.50	12:50	1:12	9:39	156 154-157	1505	181 180-182	3/1
1.63	13:58	1:08	9:05	156 156-157	1416	182 182-184	1/0
1.75	15:05	1:07	9:00	155 155-156	1394	181 178-182	1/1
1.88	16:09	1:04	8:32	155 154-156	1322	181 178-184	0/4
2.00	17:18	1:09	9:10	153 149-156	1402	180 176-182	6/0
2.13	18:22	1:04	8:32	154 150-156	1315	182 182-182	1/1
2.25	19:26	1:04	8:31	150 147-154	1279	182 180-182	0/2
2.38	20:37	1:11	9:27	151 148-155	1428	181 180-184	1/0
2.50	21:45	1:09	9:08	147 145-150	1343	179 174-182	0/3
2.63	22:56	1:11	9:26	146 144-148	1376	180 180-182	1/1
2.75	24:17	1:21	10:45	148 143-152	1592	179 178-180	3/1
2.88	25:30	1:13	9:46	150 149-151	1464	180 176-182	1/1
3.00	26:45	1:15	9:58	149 145-150	1485	179 176-182	1/1
3.13	27:57	1:12	9:39	145 143-146	1400	177 176-180	2/3
3.13	27:59	2	10:07	144 144-144	1457	176 176-176	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
145 avge / 157 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands
Cadence Distribution
181 avge / 188 max Stride Length: 99cm

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:12	45.24%	More
800m	4:08	8:19	49.07%	More
1km	5:13	8:23	50.70%	More
Mile	8:24	8:24	53.41%	More
5k	27:45	8:56	56.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:06	8:06	55.39
5km	27:45	8:56	56.49
5M	46:32	9:18	54.98
10km	58:55	9:29	54.36
10M	1:38:49	9:53	53.30
Half	2:12:31	10:07	51.84
20M	3:29:52	10:30	51.39
Mara	4:41:26	10:45	50.67

Bespoke Fields

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TAO Training Points
TAO Undulation
Anaerobic Training Effect
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Sat 27th Dec 2014 at 9:00am by westmoors

Run > parkrun

Notes & Comments

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Cadence Distribution

Benchmarks

Predictions

Bespoke Fields

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