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Sat 9th Dec 2017 at 9:00am by Rosehip

Run > parkrun

v cold

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Time
31:10
Miles
3.13
Min/mi
9:57
Pacing
92.1%
WAVA
55.13
Cals
325
BPM
157
%MHR
88.5
B/mi
1568
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

Well, that was a bit less steady/slow than intended - had to put a quite a bit of effort in to keep warm! Didn't realise that I'd turned auto-lap off the Garmin, so wasn't aware that the pace it was showing was average for the distance, so time at the end was a bit of a surprise
Not sure there's a sub 30 in me at the moment, but with a more determined start 30:xx should be there soon

** even more happy with this when I see it's a WAVA PB for Bedford parkrun/5K - that's a very nice surprise

edited log to official time 31:10

Split Summary
===
1) 3.13m - 31:09(9:56/m) 157/166bpm 325cal 6.04/8.84mph

31:09

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	1:20	1:20	10:38	119 84-141	1265	0/0
0.25	2:40	1:20	10:39	145 139-152	1544	0/1
0.38	3:54	1:15	9:59	153 149-159	1528	1/0
0.50	5:14	1:19	10:35	157 155-159	1660	1/0
0.63	6:32	1:19	10:28	160 156-161	1675	10/0
0.75	7:39	1:07	8:53	162 161-163	1438	0/7
0.88	8:52	1:13	9:41	161 160-163	1559	3/0
1.00	10:00	1:09	9:09	161 159-161	1472	0/6
1.13	11:11	1:11	9:31	161 158-162	1533	0/2
1.25	12:27	1:15	10:01	160 157-161	1604	1/0
1.38	13:44	1:17	10:15	160 156-162	1641	0/0
1.50	15:00	1:16	10:08	161 159-162	1632	1/1
1.63	16:15	1:16	10:07	160 157-161	1618	1/0
1.75	17:35	1:19	10:35	157 141-162	1661	7/0
1.88	18:49	1:14	9:54	160 156-163	1585	3/4
2.00	20:05	1:16	10:10	159 150-162	1616	1/3
2.13	21:13	1:08	9:05	159 151-162	1444	1/4
2.25	22:26	1:12	9:37	160 157-162	1540	0/4
2.38	23:43	1:17	10:17	161 157-163	1656	1/0
2.50	25:00	1:17	10:14	162 160-163	1659	0/0
2.63	26:15	1:16	10:05	162 160-163	1632	1/1
2.75	27:33	1:18	10:22	159 151-162	1650	1/0
2.88	28:51	1:18	10:24	162 161-164	1684	3/0
3.00	30:07	1:16	10:09	161 159-164	1633	8/0
3.13	31:05	58	7:42	161 157-166	1240	0/9
3.13	31:08	3	6:06	166 166-166	1012	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
157 avge / 166 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
13	2.0%	10:19
12	1.1%	10:16
12	1.1%	10:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:44	45.92%	More
800m	4:37	9:18	47.60%	More
1km	5:52	9:26	48.91%	More
Mile	9:42	9:42	50.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	62.27
5km	30:53	9:56	55.18
5M	54:57	10:59	50.66
10km	1:11:29	11:30	48.77
10M	2:07:09	12:43	45.22
Half	2:56:18	13:27	42.61
20M	4:54:13	14:43	40.23
Mara	6:47:57	15:34	38.45

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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