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Sat 23rd Apr 2016 at 8:00am by tipsku

Run > parkrun
  • Good
  • breezy
  • Time
    22:38
  • Miles
    3.10
  • Min/mi
    7:18
  • Pacing
    91%
  • WAVA
    65.23
  • Stride(cm)
    121
  • Cals
    216
  • Cadence
    183
  • BPM
    175
  • %MHR
    94.3
  • B/mi
    1281
  • Asc(m)
    42
  • Surface
    Trail

Notes & Comments

Penrhyn parkrun #72
tried this without having breakfast before. Felt really good until the final lap when the lack of food made the legs heavier than they should be. Still equalled my PB from 13 December 2014 so I'm really pleased with being as fast as I was in my best year. Looking good for MK marathon.

Split Summary
===
1) 0.62m - 4:28(7:11/m) 167/175bpm 40cal 8.35/8.54mph
2) 0.62m - 4:29(7:14/m) 174/176bpm 42cal 8.3/9.54mph
3) 0.62m - 4:52(7:50/m) 177/181bpm 47cal 7.67/9.02mph
4) 0.62m - 4:39(7:28/m) 179/183bpm 46cal 8.03/8.31mph
5) 0.57m - 4:10(7:22/m) 180/185bpm 41cal 8.15/8.72mph
4:28 4:29 4:52 4:39 4:10

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 49 49 6:30 152 114-165 989 185 86-200 1/9
0.25 1:36 48 6:20 168 165-169 1065 185 184-188 0/7
0.38 2:27 50 6:42 171 169-175 1147 184 182-186 3/3
0.50 3:26 59 7:52 171 169-173 1346 181 176-192 3/1
0.63 4:30 1:04 8:32 172 168-174 1467 181 178-182 9/1
0.75 5:33 1:03 8:28 171 164-174 1447 180 178-188 4/1
0.88 6:26 53 7:00 173 170-175 1212 182 178-196 2/3
1.00 7:19 53 7:05 174 173-176 1232 184 182-188 1/2
1.13 8:07 48 6:25 174 173-176 1116 188 178-196 0/12
1.25 9:00 54 7:09 175 175-177 1250 186 184-192 1/4
1.38 9:58 58 7:41 177 174-180 1361 183 180-186 5/0
1.50 11:02 1:04 8:35 178 176-181 1527 182 176-186 8/0
1.63 12:01 59 7:50 177 175-180 1387 182 180-186 7/3
1.75 12:58 57 7:33 178 176-180 1343 180 178-182 2/2
1.88 13:54 56 7:28 177 174-179 1323 181 180-184 3/4
2.00 14:52 58 7:44 179 176-182 1383 181 178-186 4/1
2.13 15:48 56 7:32 179 177-181 1348 182 176-190 3/10
2.25 16:44 56 7:27 181 178-182 1349 182 178-184 5/2
2.38 17:39 55 7:19 180 177-183 1316 183 180-186 1/3
2.50 18:35 56 7:25 179 177-182 1327 184 178-190 6/3
2.63 19:31 57 7:35 180 176-183 1364 182 178-186 3/9
2.75 20:28 56 7:31 179 176-183 1346 183 178-190 5/2
2.88 21:24 57 7:33 180 177-185 1359 181 178-192 4/2
3.00 22:15 51 6:47 179 177-181 1214 185 182-188 2/3
3.05 22:37 22 7:18 179 177-181 1306 184 176-188 2/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    175 avge / 185 max Delete HR Trace

  • Cadence Distribution

    183 avge / 200 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 182 3 22:36 7:25
    Walk 0.1 115 0 1 INF:00:00

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:14 52.81% More
    800m 3:22 6:45 56.21% More
    1km 4:23 7:03 56.23% More
    Mile 7:16 7:16 58.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:30 6:30 65.14
    5km 22:41 7:18 65.22
    5M 38:22 7:40 62.66
    10km 48:45 7:51 61.63
    10M 1:22:26 8:15 59.93
    Half 1:51:03 8:29 58.05
    20M 2:57:08 8:51 57.22
    Mara 3:58:38 9:06 56.25

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind NNE 8 mph

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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