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Sat 16th Nov 2024 at 9:02am by wAckie Racer

Run > parkrun

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Time
28:14
Miles
3.11
Min/mi
9:05
Pacing
91.1%
WAVA
55.85
Stride(cm)
103
Cals
362
Cadence
173
BPM
139
%MHR
80.8
B/mi
1261
Asc(m)
68
Hillscore
6
Surface
Road

Notes & Comments

Nostell parkrun #457 jog round with Bev saving the legs for Peco tomorrow

1) 1mi - 8:59(8:59/mi) 124/145bpm [1115b/mi] 113cal
2) 1mi - 8:58(8:58/mi) 144/153bpm [1291b/mi] 115cal
3) 1mi - 9:18(9:18/mi) 153/160bpm [1424b/mi] 120cal
4) 0.11mi - 59(8:50/mi) 157/161bpm [1387b/mi] 14cal

8:59 8:58 9:18 59

Pin Map

0mi in 0

Pace

24%

42%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:09	101 65-130	924	179 174-186	3/0
0.25	2:08	59	7:53	119 117-126	939	173 170-174	4/0
0.38	3:11	1:04	8:29	123 119-129	1043	170 168-172	0/6
0.50	4:18	1:06	8:51	129 125-133	1141	169 168-172	0/8
0.63	5:24	1:06	8:49	130 125-135	1146	170 168-174	2/1
0.75	6:35	1:12	9:33	129 124-135	1232	172 168-176	1/0
0.88	7:46	1:10	9:22	126 120-131	1179	175 170-180	1/0
1.00	8:58	1:13	9:41	133 123-143	1288	174 162-178	5/0
1.13	9:58	59	7:55	142 139-144	1124	169 166-172	5/0
1.25	11:00	1:02	8:19	143 139-148	1190	171 168-176	1/4
1.38	12:06	1:06	8:46	142 139-145	1246	173 170-176	0/8
1.50	13:15	1:10	9:17	144 141-148	1337	177 172-182	2/1
1.63	14:28	1:13	9:43	147 141-152	1428	176 168-180	8/0
1.75	15:43	1:14	9:55	147 143-152	1458	169 164-178	7/0
1.88	16:46	1:04	8:31	143 140-144	1217	167 166-170	0/7
2.00	17:56	1:10	9:19	145 143-149	1352	172 168-176	0/8
2.13	19:07	1:10	9:21	145 142-149	1356	170 166-176	1/2
2.25	20:24	1:17	10:18	151 149-153	1555	173 170-176	1/2
2.38	21:36	1:12	9:38	154 152-156	1484	174 170-178	5/0
2.50	22:46	1:10	9:21	156 153-160	1457	171 164-176	6/0
2.63	23:48	1:02	8:14	154 153-155	1268	168 166-170	1/6
2.75	24:55	1:07	8:56	156 153-158	1392	170 168-172	0/6
2.88	26:02	1:07	9:00	152 150-156	1368	175 170-180	5/1
3.00	27:16	1:13	9:48	154 152-157	1509	178 172-180	8/0
3.11	28:15	59	8:55	157 155-160	1401	177 172-180	5/0

Heart

139/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 68m, Range 19m, Flat prediction 27:05

Elevation Graph

Biggest Climbs (m)	Min/mi
19 3.3%	9:16
18 3.1%	9:18
14 1.6%	9:25
13 3.1%	10:03
See your biggest climbs

Cadence

173 (186 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	172	3.1	28:14	9:05
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	43.69%	More
800m	4:12	8:27	49.68%	More
1km	5:17	8:30	52.14%	More
Mile	8:47	8:47	54.33%	More
5k	28:10	9:04	55.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:29	8:29	56.24
5km	28:12	9:05	55.80
5M	46:42	9:20	55.08
10km	58:48	9:28	54.68
10M	1:37:22	9:44	54.32
Half	2:09:38	9:54	53.89
20M	3:23:01	10:09	53.91
Mara	4:30:18	10:19	54.20

Bespoke Fields

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Fetch Miles

8:31	Nostell parkrun first mile

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