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Sat 21st Mar 2015 at 9:00am by westmoors

Run > parkrun

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Time
26:14
Miles
3.08
Min/mi
8:31
Pacing
94.7%
WAVA
57.86
Stride(cm)
102
Cals
299
Cadence
185
BPM
157
%MHR
93.6
B/mi
1339
Asc(m)
42
Surface
Mixed

Notes & Comments

Wanted to get sub 26 but legs just didn't feel it had it in them. Still, the small matter of a half marathon tomorrow!

Split Summary
===
1) 1m - 8:16(8:16/m) 156/163bpm 90cal 3.25/3.74/hr
2) 1m - 8:45(8:45/m) 161/163bpm 99cal 3.07/3.28/hr
3) 1m - 8:41(8:41/m) 159/164bpm 104cal 3.09/3.28/hr
4) 0.08m - 32(6:33/m) 159/162bpm 6cal 4.1/3.51/hr

8:16 8:45 8:41 32

Pace

14%

38%

34%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	58	58	7:45	125 94-151	968	193 180-234	0/1
0.25	1:59	1:01	8:06	154 152-156	1248	188 186-190	0/1
0.38	3:04	1:06	8:45	156 155-158	1364	185 174-188	0/1
0.50	4:06	1:02	8:14	158 157-160	1301	187 186-190	1/0
0.63	5:07	1:01	8:10	161 160-161	1314	185 182-186	1/2
0.75	6:09	1:02	8:15	161 160-161	1327	186 184-188	3/0
0.88	7:11	1:02	8:17	161 161-162	1334	186 186-188	0/1
1.00	8:15	1:04	8:29	161 161-163	1367	185 182-186	0/2
1.13	9:19	1:04	8:28	162 161-163	1373	184 182-186	1/0
1.25	10:22	1:03	8:27	161 160-163	1361	182 174-184	0/4
1.38	11:27	1:05	8:40	160 159-160	1386	182 180-184	2/1
1.50	12:35	1:08	9:03	162 162-163	1467	182 180-186	3/0
1.63	13:42	1:07	8:53	160 157-161	1422	182 178-184	1/0
1.75	14:49	1:07	8:57	161 160-161	1442	182 182-184	0/2
1.88	15:54	1:06	8:45	160 159-161	1401	182 176-186	2/2
2.00	17:00	1:05	8:43	161 160-161	1403	182 180-184	4/0
2.13	18:03	1:03	8:27	161 160-161	1360	183 180-186	0/1
2.25	19:04	1:01	8:10	160 159-161	1307	184 180-186	0/2
2.38	20:09	1:04	8:36	160 158-164	1375	183 180-186	1/1
2.50	21:12	1:04	8:29	161 158-164	1365	183 180-186	0/3
2.63	22:20	1:07	8:58	158 157-159	1417	181 180-182	2/1
2.75	23:28	1:08	9:03	159 156-161	1438	182 180-184	3/0
2.88	24:34	1:06	8:51	156 155-157	1380	182 176-184	1/1
3.00	25:40	1:06	8:46	155 154-157	1358	184 182-188	0/3
3.08	26:14	34	7:00	162 159-162	1133	189 186-196	3/0

Heart

157/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 26:14

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

185 (234 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	184	3.1	26:14	8:31
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	47.32%	More
800m	4:03	8:10	50.03%	More
1km	5:04	8:10	52.06%	More
Mile	8:14	8:14	54.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	57.82
5km	26:29	8:31	57.82
5M	44:25	8:53	55.99
10km	56:15	9:03	55.12
10M	1:34:20	9:26	54.09
Half	2:06:29	9:39	53.33
20M	3:20:20	10:01	52.38
Mara	4:28:39	10:15	51.49

Bespoke Fields

Amend your bespoke fields

TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore	47

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