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Sat 24th Jan 2015 at 9:00am by tipsku

Run > parkrun
  • v cold
  • Time
    23:29
  • Miles
    3.11
  • Min/mi
    7:33
  • Pacing
    89.2%
  • WAVA
    60.07
  • Stride(cm)
    116
  • Cals
    218
  • Cadence
    184
  • BPM
    173
  • %MHR
    94.1
  • B/mi
    1307
  • Asc(m)
    42
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Penrhyn parkrun #10
Sat, 24 Jan 2015 9:03 Western European Time By tipsku
Activity Type: Running

Event Type: Race

Course: --
parkrun on a very cold morning. The ground was still partly frozen, especially the road towards the castle which we had to run 4 times was quite slippery. I did this as a tempo run as I simply couldn't budge my HR up into race range. Good tempo run though, faster than last week with lower HR overall :)

Split Summary
===
1) 0.62m - 4:27(7:09/m) 168/173bpm 39cal 3.75/5.19/hr
2) 0.62m - 4:39(7:29/m) 173/177bpm 43cal 3.58/4.1/hr
3) 0.62m - 4:59(8:01/m) 175/178bpm 47cal 3.35/3.84/hr
4) 0.62m - 4:47(7:42/m) 176/178bpm 45cal 3.49/4.7/hr
5) 0.6m - 4:38(7:40/m) 176/179bpm 44cal 3.5/3.87/hr
4:27 4:39 4:59 4:47 4:38

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 45 45 6:03 156 131-167 943 191 98-204 2/7
0.25 1:32 47 6:13 169 167-171 1050 194 190-198 0/10
0.38 2:22 51 6:44 171 169-173 1152 195 190-214 0/3
0.50 3:25 1:02 8:19 171 170-172 1422 184 182-188 4/0
0.63 4:28 1:03 8:22 170 168-171 1423 182 180-184 3/1
0.75 5:30 1:03 8:23 170 169-171 1425 183 180-190 6/0
0.88 6:27 56 7:30 172 171-173 1290 184 182-186 3/3
1.00 7:23 56 7:29 171 170-174 1279 183 180-188 1/1
1.13 8:11 48 6:24 175 174-176 1119 186 178-190 1/7
1.25 9:08 58 7:41 176 175-177 1351 184 182-186 0/5
1.38 10:10 1:01 8:11 175 174-177 1432 179 178-182 4/0
1.50 11:17 1:07 8:57 176 175-177 1576 179 176-180 4/0
1.63 12:12 55 7:22 176 175-177 1297 183 180-188 2/1
1.75 13:16 1:04 8:31 175 174-176 1490 180 180-184 8/2
1.88 14:10 54 7:08 175 174-176 1249 185 182-190 1/1
2.00 15:10 1:01 8:06 177 176-178 1433 181 178-184 4/0
2.13 16:04 54 7:09 176 175-177 1260 184 176-192 0/10
2.25 17:05 1:01 8:06 176 174-177 1427 180 178-182 5/0
2.38 18:01 56 7:31 176 175-178 1324 183 180-184 4/2
2.50 19:00 58 7:47 175 174-176 1361 183 180-188 2/1
2.63 20:00 1:00 8:01 177 175-179 1419 181 178-188 1/4
2.75 20:56 56 7:27 176 174-177 1312 183 180-188 0/6
2.88 21:56 1:01 8:06 177 176-177 1435 181 180-182 9/0
3.00 22:50 54 7:08 176 175-177 1256 184 182-186 0/3
3.09 23:30 40 7:28 177 175-177 1321 182 180-188 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    173 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    10 4.5% 8:15
    10 3.4% 8:10
    10 3.3% 7:22
    10 3.8% 6:55

  • Cadence Distribution

    184 avge / 214 max Stride Length: 116cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:58 54.47% More
    800m 3:21 6:45 56.24% More
    1km 4:24 7:06 55.88% More
    Mile 7:21 7:21 57.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:03 7:03 59.81
    5km 23:27 7:33 60.03
    5M 38:51 7:46 59.55
    10km 48:55 7:52 59.28
    10M 1:20:59 8:06 58.77
    Half 1:47:50 8:14 58.26
    20M 2:48:52 8:27 58.38
    Mara 3:44:49 8:35 58.15

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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