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Sat 14th Jan 2017 at 9:00am by tipsku

Run > parkrun

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windy

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Time
24:37
Miles
3.11
Min/mi
7:55
Pacing
88.8%
WAVA
60.37
Stride(cm)
110
Cals
229
Cadence
184
BPM
174
%MHR
93.7
B/mi
1380
Asc(m)
42
Hillscore
4
Surface
Trail

Notes & Comments

Penrhyn Parkrun #108

Today, there was a huge field of 164 runners. I just popped in about 30 seconds before the start due to having to run a detour of 1.2 miles. Needless to say that I was already out of breath when the race started, because I ran up the castle hill near full speed to make it. I took it quite easy the first lap, running with Kevin who just returned from injury. The second lap felt actually quite good and the first short lap as well but then I felt the lack of breakfast and the longer warm up and I had to dig deep to keep the pace until the end and improve by one position in the ladies race. I finished 39./164., 8./78 women and 1st in my category so not too bad. Next weekend I'm going to run the Twin Piers 10k on Saturday and the Deeside BL on Sunday so will be very busy.

Split Summary
===
1) 1m - 7:51(7:51/m) 173/179bpm 72cal 7.64/8.93mph
2) 1m - 8:15(8:15/m) 175/179bpm 77cal 7.27/9.35mph
3) 1m - 8:03(8:03/m) 176/180bpm 76cal 7.46/7.87mph
4) 0.07m - 29(7:17/m) 177/180bpm 4cal 8.23/7.93mph

7:51 8:15 8:03 29

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	1:12	1:12	9:33	158 140-173	1508	193 182-198	2/10
0.25	2:02	51	6:47	172 171-173	1166	188 186-190	0/10
0.38	2:57	54	7:15	174 172-175	1261	186 184-192	1/4
0.50	4:03	1:06	8:47	175 174-177	1537	183 180-186	6/1
0.63	5:08	1:06	8:46	177 176-178	1552	184 178-190	7/1
0.75	6:11	1:02	8:19	176 175-179	1463	182 180-184	8/1
0.88	7:07	56	7:31	176 174-177	1323	186 184-188	2/4
1.00	8:06	58	7:48	173 172-176	1349	185 182-192	3/3
1.13	8:57	51	6:49	175 172-177	1192	189 180-196	1/11
1.25	9:54	57	7:39	174 172-178	1330	185 182-186	1/5
1.38	10:59	1:05	8:41	175 174-178	1521	183 180-186	6/2
1.50	12:07	1:08	9:06	175 174-177	1592	180 176-182	7/1
1.63	13:11	1:04	8:30	176 174-178	1496	182 180-184	8/2
1.75	14:15	1:04	8:28	176 174-177	1491	181 178-190	2/3
1.88	15:15	1:00	8:02	175 172-177	1407	183 180-186	3/4
2.00	16:20	1:05	8:43	176 173-178	1534	180 178-186	7/1
2.13	17:19	59	7:48	175 174-177	1366	186 182-190	1/11
2.25	18:23	1:04	8:34	176 175-177	1507	183 180-186	5/1
2.38	19:22	58	7:48	175 174-176	1364	187 184-188	2/4
2.50	20:26	1:05	8:37	174 172-177	1499	182 180-186	5/2
2.63	21:23	57	7:34	177 175-180	1339	185 180-190	4/8
2.75	22:24	1:01	8:10	176 174-178	1438	184 174-188	5/5
2.88	23:24	1:00	8:00	178 177-180	1424	183 180-188	5/2
3.00	24:23	59	7:51	176 174-178	1381	184 182-186	2/4
3.06	24:48	25	7:30	177 175-178	1327	187 184-190	1/1

Further Analysis

Pace Distribution
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Heart Rate Distribution
174 avge / 180 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
19	2.8%	8:51
19	2.6%	8:26

Cadence Distribution
184 avge / 198 max Stride Length: 110cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.1	184	3.1	24:34	8:02
Still	0.9	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:35	50.59%	More
800m	3:38	7:19	51.96%	More
1km	4:40	7:30	52.91%	More
Mile	7:43	7:43	55.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:03	7:03	60.20
5km	24:35	7:55	60.32
5M	41:33	8:19	58.03
10km	52:48	8:30	57.10
10M	1:29:15	8:56	55.52
Half	2:00:12	9:11	53.79
20M	3:11:39	9:35	53.01
Mara	4:18:08	9:51	52.10

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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