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Sat 9th Dec 2023 at 9:04am by LindsD

Run > parkrun

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Time
34:28
Miles
3.11
Min/mi
11:05
Pacing
86.3%
WAVA
50.11
Stride(cm)
86
Cals
315
Cadence
170
BPM
159
%MHR
93.3
B/mi
1767
Asc(m)
174
Hillscore
4
Surface
Road

Notes & Comments

7 comments

Run walk 4/1
Incredibly wet
Calf still tight

Split Summary
===
1) 1mi - 11:09(11:09/mi) 151/171bpm [1684b/mi] 97cal 5.38/6.24mph
2) 1mi - 11:01(11:01/mi) 164/174bpm [1805b/mi] 103cal 5.45/6.55mph
3) 1mi - 11:18(11:18/mi) 165/177bpm [1863b/mi] 105cal 5.31/6.12mph
4) 0.11mi - 1:01(9:02/mi) 174/177bpm [1572b/mi] 10cal 6.64/6.39mph

11:09 11:01 11:18 1:01

	GimmeMedals Great pacing
	Bintmcskint Superb pacing!
	chunkywizard Well done, hope you’ve dried out!
	Autumnleaves Well done x
	TeeBee Well done for braving it. My bed was too warm and dry this morning
	.B. Yep well done for going out in the weather x
	Mrs Jigs (Luverlylegs) Sorry about your calf 😟 well done for getting out xx

Pace

16%

38%

30%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:48	116 87-146	1253	174 164-178	9/0
0.25	2:40	1:19	10:28	157 149-162	1643	176 174-176	12/0
0.38	4:02	1:22	10:59	161 159-162	1768	175 174-176	8/0
0.50	5:37	1:36	12:45	149 138-162	1900	151 124-182	12/0
0.63	6:53	1:16	10:06	158 152-164	1596	176 170-184	10/0
0.75	8:06	1:12	9:38	167 162-171	1610	178 176-180	11/0
0.88	9:40	1:35	12:37	160 145-167	2020	156 122-178	11/0
1.00	11:08	1:28	11:44	148 139-161	1736	162 128-180	3/1
1.13	12:30	1:22	10:57	165 161-168	1807	177 176-180	6/5
1.25	13:50	1:20	10:38	167 165-168	1775	176 174-178	3/8
1.38	15:22	1:32	12:20	156 143-168	1923	149 128-178	8/2
1.50	16:40	1:17	10:20	163 158-166	1684	177 176-178	9/13
1.63	17:57	1:17	10:20	169 166-174	1746	175 174-178	11/9
1.75	19:21	1:23	11:08	171 169-173	1903	173 132-180	8/8
1.88	20:51	1:30	11:58	159 149-167	1903	168 130-182	7/4
2.00	22:09	1:18	10:26	167 166-168	1742	178 176-180	7/0
2.13	23:38	1:29	11:54	168 167-170	1998	176 174-178	1/14
2.25	25:15	1:37	12:58	161 147-172	2087	151 128-178	10/2
2.38	26:33	1:17	10:19	162 153-168	1671	181 178-182	10/8
2.50	27:51	1:19	10:29	168 167-169	1762	179 178-180	5/6
2.63	29:20	1:28	11:47	167 163-171	1967	170 124-180	7/7
2.75	30:49	1:29	11:52	157 149-162	1862	159 124-182	7/2
2.88	32:10	1:22	10:53	171 165-177	1860	178 174-182	2/3
3.00	33:26	1:16	10:10	171 169-174	1739	177 176-178	4/4
3.11	34:28	1:02	9:06	174 172-177	1584	181 178-184	8/6

Heart

159/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 174m, Range 87m, Flat prediction 34:26

Elevation Graph

Biggest Climbs (m)	Min/mi
32 4.2%	11:07
11 5.4%	11:05
See your biggest climbs

Cadence

170 (184 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.6	177	2.8	29:11	10:29
Walk	15.3	129	0.3	5:16	16:00
Still	0.0	-	-	1	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:44	41.60%	More
800m	5:18	10:40	42.02%	More
1km	6:40	10:44	43.50%	More
Mile	10:56	10:56	45.11%	More
5k	34:20	11:03	50.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:21	10:21	47.66
5km	34:26	11:05	50.06
5M	57:01	11:24	49.39
10km	1:11:47	11:33	49.14
10M	1:58:52	11:53	48.96
Half	2:38:16	12:05	48.06
20M	4:07:50	12:24	48.37
Mara	5:29:58	12:36	48.17

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