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Sat 7th Dec 2013 at 9:00am by Longwayround [LWR]

Run > parkrun

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Time
24:01
Miles
3.11
Min/mi
7:43
Pacing
84.4%
WAVA
56.44
Cals
381
BPM
163
%MHR
93.8
B/mi
1261
Surface
Road

Notes & Comments

Imported from file

Split Summary
===
1) 1.61km - 7:36(4:44/km) 154/168bpm 110cal
2) 1.61km - 7:58(4:57/km) 169/174bpm 129cal
3) 1.61km - 7:41(4:47/km) 174/183bpm 129cal
4) 0.19km - 45(4:01/km) 184/186bpm 13cal

Speed Summary
===
Fastest 400m in 1:39
Fastest 800m in 3:27
Fastest 1km in 4:18
Fastest 1200m in 5:15
Fastest mile in 7:34

Pace Zone Summary
===
3:20-3:39/km: 5.3%
3:40-3:59/km: 5.3%
4:00-4:19/km: 16.5%
4:20-4:39/km: 20.3%
4:40-4:59/km: 15.9%
5:00-5:19/km: 9.1%
5:20-5:39/km: 6.2%
5:40-5:59/km: 4.4%
6:00-6:19/km: 3.5%
6:40-6:59/km: 2.1%

Heart Rate Zone Summary
===
151-155bpm: 2.9%
156-160bpm: 11%
161-165bpm: 16.8%
166-170bpm: 21.7%
171-175bpm: 20.6%
176-180bpm: 4.6%
181-185bpm: 11.3%

7:36 7:58 7:41 45

Multigraph

Pace
Elev
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	46	46	6:12	108 78-142	669	0/0
0.25	1:53	1:07	8:53	151 142-156	1341	0/0
0.38	2:59	1:06	8:46	159 156-160	1395	0/0
0.50	3:54	55	7:21	158 156-160	1162	0/0
0.63	4:47	53	7:04	160 158-162	1131	0/0
0.75	5:52	1:05	8:41	161 159-162	1398	0/0
0.88	6:47	55	7:20	164 160-167	1202	0/0
1.00	7:43	56	7:26	165 163-167	1227	0/0
1.13	8:39	56	7:29	165 161-170	1236	0/0
1.25	9:48	1:09	9:13	166 164-170	1531	0/0
1.38	10:56	1:08	9:02	170 168-173	1535	0/0
1.50	11:53	58	7:40	167 165-168	1281	0/0
1.63	12:47	54	7:12	168 166-171	1210	0/0
1.75	13:47	1:00	7:57	172 169-174	1367	0/0
1.88	14:45	58	7:41	173 171-174	1330	0/0
2.00	15:38	53	7:03	169 166-172	1191	0/0
2.13	16:35	58	7:40	166 163-169	1274	0/0
2.25	17:44	1:09	9:13	170 166-174	1566	0/0
2.38	18:54	1:10	9:19	172 171-174	1603	0/0
2.50	19:50	56	7:25	173 172-174	1283	0/0
2.63	20:39	49	6:31	177 175-180	1154	0/0
2.75	21:32	53	7:06	180 179-181	1277	0/0
2.88	22:28	56	7:29	181 181-182	1354	0/0
3.00	23:19	51	6:46	182 181-183	1233	0/0
3.09	23:55	36	6:31	185 184-186	1205	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
163 avge / 186 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:37	46.76%	More
800m	3:27	6:56	51.50%	More
1km	4:18	6:55	54.31%	More
Mile	7:35	7:35	53.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	58.66
5km	23:59	7:43	56.40
5M	40:36	8:07	54.13
10km	51:38	8:19	53.06
10M	1:27:22	8:44	51.37
Half	1:57:46	8:59	50.22
20M	3:08:02	9:24	49.08
Mara	4:13:27	9:40	48.60

Bespoke Fields

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Three Things You Saw Today

1 Chris in front of me
2 Chris shouting "Screw you, Luke"
3 Chris behind me

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