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Sat 31st Oct 2015 at 9:00am by Richard-M

Run > parkrun
  • Time
    20:01
  • Miles
    3.05
  • Min/mi
    6:34
  • Pacing
    96.1%
  • WAVA
    68.85
  • Stride(cm)
    145
  • Cals
    278
  • Cadence
    170
  • BPM
    153
  • %MHR
    90
  • B/mi
    1004
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

St. Albans Park Run - needed that!
#31/31 for RED October 100% done: 247km run, 306km cycled + 13.5k swim. :)

Split Summary
===
1) 1km - 4:04(4:04/km) 126/149bpm 48cal 14.75/16.63kmph
2) 1km - 4:05(4:05/km) 153/157bpm 63cal 14.68/16.96kmph
3) 1km - 4:04(4:04/km) 159/161bpm 65cal 14.73/16.97kmph
4) 1km - 4:11(4:11/km) 162/169bpm 67cal 14.36/17.37kmph
5) 0.91km - 3:36(3:58/km) 166/170bpm 35cal 15.1/17.14kmph
4:04 4:05 4:04 4:11 3:36

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 48 48 6:22 69 60-97 440 175 128-182 0/3
0.25 1:36 48 6:22 121 97-137 771 168 166-174 0/2
0.38 2:24 49 6:29 146 138-149 947 168 166-176 2/3
0.50 3:12 48 6:24 144 136-148 921 166 166-168 0/2
0.63 4:04 52 6:58 148 143-149 1032 172 168-174 3/0
0.75 4:54 49 6:34 150 148-151 985 174 172-174 1/1
0.88 5:45 51 6:47 152 151-153 1031 173 172-176 1/2
1.00 6:34 50 6:37 154 152-155 1020 173 172-176 2/0
1.13 7:22 47 6:19 155 153-156 980 173 170-174 0/3
1.25 8:12 50 6:43 156 155-157 1049 170 170-172 1/1
1.38 9:01 49 6:29 158 157-159 1025 171 170-172 2/0
1.50 9:49 48 6:25 159 158-160 1020 171 170-174 1/2
1.63 10:39 50 6:43 159 158-160 1069 169 168-172 2/1
1.75 11:28 49 6:30 160 159-161 1041 169 168-170 1/1
1.88 12:18 50 6:37 160 160-161 1058 168 168-172 0/3
2.00 13:08 51 6:44 161 161-162 1085 168 164-170 1/1
2.13 13:58 50 6:42 162 161-163 1084 167 166-168 3/0
2.25 14:48 49 6:34 162 161-163 1065 167 166-168 0/3
2.38 15:41 53 7:05 164 162-169 1163 168 166-172 3/0
2.50 16:28 48 6:21 162 157-165 1028 169 168-170 1/2
2.63 17:18 50 6:36 165 164-166 1090 167 166-168 1/2
2.75 18:08 50 6:38 165 163-166 1095 167 166-170 3/2
2.88 18:56 49 6:29 166 165-168 1076 166 164-170 3/0
3.00 19:43 47 6:14 167 166-170 1041 170 166-174 2/0
3.05 20:00 17 5:47 168 168-168 971 177 176-180 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 170 max Delete HR Trace

  • Cadence Distribution

    170 avge / 182 max Stride Length: 145cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 169 3 19:58 6:34
    Walk 0.2 135 0 2 7:05

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:15 51.35% More
    800m 3:10 6:23 58.53% More
    1km 3:58 6:23 61.54% More
    Mile 6:32 6:32 64.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:49 5:49 72.07
    5km 20:26 6:35 68.74
    5M 34:37 6:55 66.02
    10km 44:03 7:05 64.71
    10M 1:14:38 7:28 62.63
    Half 1:40:41 7:41 61.22
    20M 2:40:55 8:03 59.82
    Mara 3:37:03 8:17 59.23

Bespoke Fields

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Injuries

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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