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Time
23:18
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Miles 3.11
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Min/mi 7:30
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Pacing
92.6%
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WAVA
64.37
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Stride(cm)
116
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Cals
338
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Cadence
185
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BPM
183
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%MHR
91.9
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B/mi 1370
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Asc(m)
42
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Surface
Road
Six weeks back, I put together a carefully planned race to knock 6 seconds off my 5k time, on a day when I knew the weather would keep the numbers down. Today I decided to run parkrun because I needed 3 miles today plus tomorrow's long run to hit the week's goal distance, and knocked another 30 seconds off. Planning isn't everything. Apparently. 
Watch says 23:12, official result is 23:18.
Split Summary
===
1) 1.28m - 9:42(7:34/m) 173/186bpm 130cal 7.94/9.62mph
2) 0.64m - 4:36(7:09/m) 185/188bpm 68cal 8.4/9.66mph
3) 0.64m - 4:33(7:09/m) 189/194bpm 69cal 8.4/9.66mph
4) 0.63m - 4:21(6:57/m) 196/201bpm 71cal 8.63/10.54mph
Watch says 23:12, official result is 23:18.
Split Summary
===
1) 1.28m - 9:42(7:34/m) 173/186bpm 130cal 7.94/9.62mph
2) 0.64m - 4:36(7:09/m) 185/188bpm 68cal 8.4/9.66mph
3) 0.64m - 4:33(7:09/m) 189/194bpm 69cal 8.4/9.66mph
4) 0.63m - 4:21(6:57/m) 196/201bpm 71cal 8.63/10.54mph
9:42 4:36 4:33 4:21
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Absolutely bloody fantastic. Well done
Thank you