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Sat 28th May 2016 at 8:00am by CtrlAlzShift

Run > Race
  • warm
  • Time
    20:15
  • Miles
    2.96
  • Min/mi
    6:50
  • Pacing
    87.6%
  • WAVA
    77.81
  • Stride(cm)
    120
  • Cals
    286
  • Cadence
    195
  • BPM
    147
  • %MHR
    94.8
  • B/mi
    1005
  • Asc(m)
    42
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Worsley Woods parkrun - unexpected PB - 20:11.

After last Sunday's race and a couple of tough intervals sessions in the week, I was hesitant about racing today, and almost decided to give parkrun a miss and turn back home. And then the first mile was horrid. I couldn't see my watch in the deep shade of the trees, and I didn't feel I was going fast, but the effort was hard. Should I just ease back and coast?

I felt better when young James came up and started running alongside. We've had some cracking battles at the GRL recently. If I was running at his pace, I was doing OK. Up into the middle woods section with its 3 killer sets of steps. I got stuck behind runners a couple of times, but managed to accelerate past them on the downhills, and got in front of James.

Now the long final mile. I had my sights set on two kids in front - one of them half my size. I went past one - but the little guy ... as soon as I caught up, he kicked on. They both finished 10-15 secs in front of me - fantastic from them.

We finished, and I still couldn't read my watch - but James was 2 places and just a few secs behind. 'Time, James?' '20:18'. Wow - no wonder I was shattered. I must have beaten my PB by around 15 secs.

I'm really glad I ran. Not just because of the running - but because of the friends - old and new. Great to chat at the start with Mike today after we've got to know each other on Strava. Then bumping into Jean & Pete, Robin & Steve - who I hadn't seen since Xmas. I'm loving parkrun!

Split Summary
===
1) 1m - 6:41(6:41/m) 141/154bpm 88cal 8.99/10.73mph
2) 1m - 7:25(7:25/m) 154/191bpm 109cal 8.09/8.64mph
3) 0.96m - 6:09(6:23/m) 152/157bpm 89cal 9.4/10.02mph
6:41 7:25 6:09

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 54 54 7:13 116 74-148 836 207 120-216 2/0
0.25 1:45 51 6:48 139 134-146 944 201 184-204 3/1
0.38 2:31 46 6:10 137 136-138 844 198 194-200 3/1
0.50 3:22 51 6:49 144 135-149 982 196 192-198 4/0
0.63 4:14 52 6:55 144 142-148 997 196 192-198 8/0
0.75 5:04 50 6:37 145 143-149 960 197 196-198 2/0
0.88 5:58 54 7:11 150 148-153 1078 192 178-200 4/0
1.00 6:47 49 6:32 149 148-150 974 189 182-194 3/2
1.13 7:39 52 6:55 148 147-150 1024 192 186-196 3/0
1.25 8:41 1:02 8:15 152 150-155 1254 187 166-194 0/3
1.38 9:37 57 7:34 151 149-154 1144 180 166-188 2/1
1.50 10:31 53 7:07 153 152-157 1090 183 178-188 0/2
1.63 11:25 54 7:11 152 151-153 1092 186 180-188 0/1
1.75 12:31 1:07 8:54 158 154-162 1407 183 176-188 1/0
1.88 13:22 50 6:42 163 153-191 1093 190 178-196 3/0
2.00 14:12 50 6:38 154 152-155 1022 200 196-202 0/2
2.13 14:56 45 5:59 154 151-157 920 199 184-202 0/3
2.25 15:44 47 6:19 149 144-154 942 198 196-200 0/3
2.38 16:31 47 6:17 152 146-155 954 199 196-202 0/4
2.50 17:21 50 6:40 152 149-154 1012 200 198-202 0/6
2.63 18:09 49 6:29 154 152-155 998 200 198-202 0/4
2.75 18:56 46 6:12 153 152-154 947 201 198-202 2/1
2.88 19:41 46 6:05 153 152-154 930 203 200-206 0/3
2.96 20:21 40 7:22 147 140-153 1084 195 120-206 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 191 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.2% 6:38

  • Cadence Distribution

    195 avge / 216 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 195 3 20:16 6:50
    Walk 0.3 120 0 4 1:02:22
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:07 59.82% More
    800m 3:05 6:13 70.86% More
    1km 3:53 6:15 73.43% More
    Mile 6:17 6:17 77.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:25 6:25 75.80
    5km 21:19 6:52 77.82
    5M 35:18 7:04 76.97
    10km 44:27 7:09 76.53
    10M 1:13:36 7:22 76.63
    Half 1:37:59 7:29 75.71
    20M 2:33:27 7:40 76.61
    Mara 3:24:18 7:48 76.72
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