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Sat 15th Jul 2017 at 9:00am by CtrlAlzShift

Run > Race
  • drizzle
  • Time
    20:52
  • Miles
    3.03
  • Min/mi
    6:53
  • Pacing
    85.5%
  • WAVA
    78.21
  • Stride(cm)
    123
  • Cals
    300
  • Cadence
    190
  • BPM
    144
  • %MHR
    93.1
  • B/mi
    994
  • Asc(m)
    42
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

First parkrun of the year - 20:27 - but almost a catastrophe at the start ...

When you're on the fifth row of a mass parkrun start, you're running blind for the first few hundred yards, and there's no room for manoeuvre. At about 200m, the guy directly in front of me suddenly stepped aside ... and I ran straight into a walker coming toward us. Luckily, he was a big guy, and I bounced straight off him - I don't think I did him any damage. But I feel terrible I didn't stop to check, just muttered an apology, gathered myself together, and ran on. That's the bad side of the competitive spirit.

I guess the collision helped me to keep the pace down for the first mile and save a bit for the difficult woods section, a bit muddy and slippy today. But as I exited out onto the long home straight, I felt completely knackered ... I've got a lot of work to do building back my distance stamina. Even so, I managed to catch and overtake a few runners in the last mile, and had enough left for a sprint finish. It didn't feel good, but I managed - and looking at the stats, I'm pleased about the 6:14 for the third mile.

20:27 - 14th position, 1st in age-cat, and the best age-graded performance today ... but I'll be looking for more as I get the fitness back.

Split Summary
===
1) 1m - 6:47(6:47/m) 138/150bpm 92cal 8.84/9.35mph
2) 1m - 7:27(7:27/m) 149/184bpm 111cal 8.05/8.2mph
3) 1m - 6:15(6:15/m) 147/164bpm 92cal 9.61/9.02mph
4) 0.03m - 23(12:01/m) 149/150bpm 5cal 5/8.66mph
6:47 7:27 6:15 23

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 56 56 7:25 119 88-144 882 190 120-202 2/0
0.25 1:43 47 6:17 139 136-141 874 192 188-194 3/1
0.38 2:33 51 6:46 138 126-142 933 187 186-190 2/2
0.50 3:23 49 6:34 140 138-141 919 192 188-194 4/1
0.63 4:13 50 6:40 141 140-142 940 191 190-194 7/0
0.75 5:04 52 6:54 140 138-141 965 193 190-194 3/0
0.88 6:00 56 7:28 141 139-142 1054 187 178-194 4/0
1.00 6:47 46 6:12 147 141-149 911 188 186-190 2/2
1.13 7:37 50 6:43 148 146-149 995 189 186-192 5/0
1.25 8:30 53 7:02 150 146-151 1055 188 180-190 0/3
1.38 9:36 1:06 8:50 159 149-184 1404 179 172-188 1/1
1.50 10:30 54 7:10 152 151-153 1089 183 180-190 0/1
1.63 11:24 53 7:08 149 140-156 1062 189 182-192 1/1
1.75 12:24 1:00 8:03 148 145-150 1192 185 178-192 0/0
1.88 13:17 53 7:04 149 143-151 1053 186 174-194 2/0
2.00 14:13 56 7:26 142 135-147 1056 194 192-196 1/0
2.13 14:54 41 5:29 147 146-148 806 193 188-198 0/4
2.25 15:45 51 6:46 140 128-151 948 196 192-198 0/4
2.38 16:32 48 6:21 142 136-145 901 198 192-202 0/2
2.50 17:18 46 6:06 143 142-144 872 201 198-202 0/5
2.63 18:09 51 6:50 149 141-159 1018 199 198-202 0/6
2.75 18:58 49 6:30 157 152-163 1021 196 194-198 0/3
2.88 19:45 47 6:14 151 150-153 941 201 198-204 2/3
3.00 20:28 43 5:46 151 150-151 872 195 188-202 0/2
3.03 20:50 22 12:11 149 149-149 1814 128 100-190 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 184 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.0% 6:50

  • Cadence Distribution

    190 avge / 204 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 191 3 20:31 6:49
    Walk 1.5 112 0 19 16:56

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 6:00 61.96% More
    800m 3:02 6:06 72.95% More
    1km 3:50 6:10 75.14% More
    Mile 6:12 6:12 79.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:27 6:27 76.09
    5km 21:26 6:54 78.10
    5M 35:29 7:06 77.30
    10km 44:41 7:11 76.87
    10M 1:13:59 7:24 77.00
    Half 1:38:30 7:31 76.07
    20M 2:34:15 7:43 76.97
    Mara 3:25:22 7:50 77.09
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