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Sat 16th Apr 2016 at 8:00am by CtrlAlzShift

Run > Race
  • cold
  • Time
    20:34
  • Miles
    2.97
  • Min/mi
    6:55
  • Pacing
    87.5%
  • WAVA
    76.95
  • Stride(cm)
    119
  • Cals
    281
  • Cadence
    196
  • BPM
    144
  • %MHR
    93.2
  • B/mi
    1000
  • Asc(m)
    42
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Worsley Woods parkrun - 20:35 PB - 24th of 362 and best age-graded performance of the day (81.46%)

Clipped 8 secs off my previous course best - although strava says my average pace is a smidge slower ... because my new watch measures the course a bit shorter.

Contained pace at the beginning but by the end of mile 1, I was 2 secs inside target time. Then I took a hit on the muddy middle mile, just managing to stay upright in one place and really feeling it on the 3 sets of steps over the motorway. This section was 15 secs slower than target. But I really kicked on in the 3rd mile - lots of effort, though I didn't think I was as fast as the time actually shows.

I don't think this is a true 5K race - Garmin shows it consistently short at around 3 miles. But with the sharp rises and tricky middle, I'd say it's a pretty good indicator of where my 5K time should be - so I'll take this as my 5K best.

Split Summary
===
1) 1m - 6:46(6:46/m) 142/154bpm 89cal 8.87/10mph
2) 1m - 7:33(7:33/m) 150/156bpm 106cal 7.95/9.23mph
3) 0.97m - 6:16(6:27/m) 148/155bpm 86cal 9.31/9.73mph
6:46 7:33 6:16

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 59 59 7:53 109 68-135 860 211 202-222 2/0
0.25 1:48 49 6:32 138 134-143 901 203 200-204 3/1
0.38 2:40 51 6:52 137 135-140 940 202 200-204 3/2
0.50 3:26 47 6:12 150 145-153 931 200 198-200 4/0
0.63 4:16 50 6:39 148 146-151 983 199 198-202 7/0
0.75 5:09 53 7:01 149 147-151 1045 200 198-202 3/0
0.88 6:01 52 6:57 150 148-152 1042 196 180-204 4/0
1.00 6:51 51 6:45 148 143-150 998 188 180-194 2/3
1.13 7:41 50 6:40 147 143-150 979 194 190-196 4/0
1.25 8:39 57 7:38 152 149-155 1160 193 176-198 0/3
1.38 9:39 1:00 8:01 147 145-150 1179 180 176-184 2/0
1.50 10:36 57 7:37 150 148-152 1142 183 178-192 0/2
1.63 11:33 57 7:37 151 150-153 1149 188 184-192 0/1
1.75 12:37 1:05 8:37 151 149-156 1302 179 174-190 0/0
1.88 13:29 51 6:51 152 151-154 1040 191 174-198 3/0
2.00 14:24 55 7:21 151 150-152 1110 197 196-198 0/2
2.13 15:09 45 6:03 148 145-150 896 198 196-200 0/4
2.25 16:00 50 6:42 150 145-155 1006 199 198-200 0/4
2.38 16:47 48 6:21 144 141-148 914 198 196-200 0/3
2.50 17:37 49 6:35 148 146-149 975 197 196-200 0/7
2.63 18:24 48 6:20 148 146-149 938 198 196-200 0/4
2.75 19:14 50 6:37 147 146-148 973 198 198-200 2/2
2.88 20:02 48 6:25 148 147-150 950 200 198-202 1/3
2.97 20:40 38 6:38 148 147-149 981 203 200-206 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 156 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.2% 6:40

  • Cadence Distribution

    196 avge / 222 max Stride Length: 119cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:21 57.59% More
    800m 3:10 6:22 69.06% More
    1km 3:59 6:24 71.76% More
    Mile 6:28 6:28 75.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:29 6:29 75.03
    5km 21:34 6:56 76.92
    5M 35:43 7:09 76.07
    10km 44:59 7:14 75.62
    10M 1:14:29 7:27 75.72
    Half 1:39:10 7:34 74.80
    20M 2:35:17 7:46 75.70
    Mara 3:26:45 7:53 75.82
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