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Sat 11th May 2024 at 9:30am by Velociraptor

Run > parkrun

Cabinteely parkrun

Amazing
breezy

Follow User
0 👍

Time
30:03
Miles
3.16
Min/mi
9:31
Pacing
89.2%
WAVA
62.56
Stride(cm)
97
Cals
258
Watts
215
Cadence
173
BPM
155
%MHR
82.4
B/mi
1473
Asc(m)
99
Hillscore
6
Surface
Road

Notes & Comments

15 comments

Cabinteely parkrun. Beautiful location, pleasant weather (not quite too warm), nice undulating run on tarmac paths. Gentle start, lots of chatting on the way round. Official time 30:00.
131 Tempo.

9:58 9:30 9:03 1:33

	Ness Well done
	Dvorak That's quite uppie-doonie. Doonie-uppie, even.
	Dvorak That's quite uppie-doonie. Doonie-uppie, even.
	Keegan Great running!
	IdristheDragon Nice running 😊
	Velociraptor Thanks Really nice run, enjoyed that!
	Sigh Well done!
	Velociraptor Thanks, Sigh
	Jaks Well done, glad you enjoyed it 😁
	Velociraptor Thanks, Jaks
	Bowman 🇸🇪 Chatty parkrun, nice!
	Velociraptor Thanks, Bowman It's too soon after the marathon for running hard, so being able to chat instead was good.
	Bowman 🇸🇪 Yea legs need some time to heal, even after my not even completed Mara I have some tiredness in my legs still.
	riggys99 Sounds like a great morning
	Velociraptor It was, thanks, riggys99

Pin Map

0mi in 0

Pace

16%

45%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	1:17	1:17	10:14	119 81-133	1219	167 162-172	171 37-204	1/8
0.25	2:28	1:11	9:28	130 124-133	1231	168 166-170	200 181-216	0/8
0.38	3:39	1:12	9:32	134 125-145	1278	172 168-178	201 176-252	2/5
0.50	4:52	1:13	9:45	153 144-157	1492	172 170-174	228 211-248	4/1
0.63	6:03	1:10	9:20	151 147-155	1410	172 170-174	204 196-214	0/2
0.75	7:20	1:17	10:17	153 147-161	1573	173 170-176	233 203-284	8/1
0.88	8:43	1:23	11:04	159 155-161	1761	170 168-172	231 210-253	12/0
1.00	9:57	1:14	9:54	155 150-162	1536	172 168-174	207 184-247	5/4
1.13	11:02	1:05	8:36	149 145-152	1282	175 172-176	199 182-219	0/10
1.25	12:06	1:05	8:39	145 141-149	1253	174 172-178	213 202-238	0/7
1.38	13:11	1:05	8:36	149 148-153	1282	175 174-176	214 202-237	2/8
1.50	14:26	1:15	10:02	159 152-163	1595	173 170-176	229 204-265	4/0
1.63	15:38	1:12	9:35	157 153-162	1504	174 172-176	218 196-243	4/1
1.75	16:46	1:08	9:08	160 158-162	1460	174 172-176	207 195-238	0/2
1.88	18:05	1:19	10:31	160 154-165	1682	173 168-178	224 201-263	8/2
2.00	19:27	1:21	10:51	165 163-169	1789	172 170-176	226 193-239	11/0
2.13	20:35	1:09	9:09	166 162-169	1518	177 172-182	218 197-258	5/3
2.25	21:38	1:03	8:25	156 150-163	1313	177 174-178	200 176-227	0/10
2.38	22:41	1:03	8:24	154 151-156	1294	176 176-178	212 203-223	0/7
2.50	23:40	59	7:50	158 155-163	1237	178 174-182	213 187-231	1/9
2.63	24:56	1:16	10:06	165 161-169	1668	174 170-178	227 201-268	4/1
2.75	26:09	1:13	9:44	165 162-170	1605	175 172-180	211 184-234	4/1
2.88	27:15	1:07	8:54	163 161-167	1449	175 174-178	201 190-216	0/2
3.00	28:29	1:14	9:51	166 159-175	1636	176 172-178	232 207-282	7/2
3.13	29:45	1:16	10:09	173 167-176	1755	176 172-178	234 201-256	11/0
3.16	30:02	17	8:38	174 173-177	1501	177 172-180	239 229-251	1/0

Heart

155/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 99m, Range 30m, Flat prediction 29:06

Elevation Graph

Biggest Climbs (m)	Min/mi
24 5.0%	10:22
24 5.1%	10:34
20 5.5%	10:11
See your biggest climbs

Power

215W (284 max)

Power Graph

Power Bands

Cadence

173 (182 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	3.2	30:02	9:31
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	27	7:13	50.40%	More
200m	57	7:37	52.57%	More
400m	2:01	8:05	52.91%	More
800m	4:12	8:26	57.92%	More
1km	5:27	8:46	57.84%	More
Mile	9:02	9:02	58.62%	More
5k	29:27	9:29	62.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	68.30
5km	29:27	9:29	62.80
5M	51:34	10:19	58.71
10km	1:06:36	10:43	57.00
10M	1:56:35	11:40	53.84
Half	2:40:12	12:14	51.28
20M	4:23:36	13:11	49.26
Mara	6:02:12	13:49	47.63

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