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Sat 23rd Sep 2017 at 9:00am by Goofee

Run > parkrun
  • Time
    23:33
  • Miles
    3.12
  • Min/mi
    7:33
  • Pacing
    92.7%
  • WAVA
    64.34
  • Stride(cm)
    118
  • Cals
    321
  • Cadence
    180
  • BPM
    148
  • %MHR
    88.6
  • B/mi
    1117
  • Asc(m)
    42
  • Surface
    Trail

Notes & Comments

Tempo run

Split Summary
===
1) 0.62m - 4:44(7:37/m) 135/153bpm 57cal 7.89/9.06mph
2) 0.62m - 4:40(7:30/m) 152/155bpm 65cal 7.99/8.31mph
3) 0.62m - 4:45(7:38/m) 153/155bpm 66cal 7.86/8.04mph
4) 0.62m - 4:49(7:46/m) 155/158bpm 68cal 7.73/8.2mph
5) 0.62m - 4:31(7:16/m) 156/161bpm 65cal 8.26/10.83mph
6) 0.01m - 4(6:20/m) 157/157bpm 9.48/11.15mph
4:44 4:40 4:45 4:49 4:31 4

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 55 55 7:21 109 80-131 800 182 120-190 0/1
0.25 1:54 59 7:49 134 128-139 1048 178 176-180 0/1
0.38 2:52 58 7:46 140 137-143 1087 177 176-180 0/0
0.50 3:48 56 7:28 142 128-149 1059 178 176-180 0/0
0.63 4:44 56 7:32 149 147-152 1121 178 176-180 2/0
0.75 5:37 53 7:02 151 151-152 1061 178 178-180 1/1
0.88 6:38 1:01 8:10 151 150-154 1234 178 174-180 1/0
1.00 7:34 56 7:27 152 150-154 1132 179 178-180 0/1
1.13 8:30 56 7:25 153 150-154 1135 179 176-184 2/1
1.25 9:27 57 7:33 152 151-153 1149 179 178-180 0/2
1.38 10:22 56 7:26 152 151-153 1130 179 178-180 1/1
1.50 11:19 57 7:36 154 153-155 1170 177 172-180 0/2
1.63 12:16 57 7:34 153 151-155 1157 179 178-182 0/0
1.75 13:14 58 7:47 153 149-154 1190 179 176-182 1/0
1.88 14:12 58 7:44 152 150-154 1175 182 180-184 2/1
2.00 15:10 58 7:41 153 152-155 1176 182 178-184 1/0
2.13 16:16 1:06 8:47 155 152-158 1360 180 178-182 0/1
2.25 17:09 53 7:03 155 152-157 1092 180 178-184 1/1
2.38 18:05 57 7:33 156 155-157 1177 181 180-182 1/1
2.50 19:04 59 7:48 156 154-158 1218 182 180-182 1/2
2.63 19:59 56 7:26 156 154-159 1160 179 174-180 0/2
2.75 20:58 59 7:51 155 154-157 1217 179 178-182 0/0
2.88 21:55 56 7:30 156 154-158 1169 183 182-186 0/0
3.00 22:50 56 7:26 158 155-160 1173 186 184-188 1/0
3.12 23:32 42 5:54 157 153-161 925 196 190-206 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 161 max Delete HR Trace

  • Cadence Distribution

    180 avge / 206 max Stride Length: 118cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:42 50.92% More
    800m 3:35 7:12 56.04% More
    1km 4:30 7:15 57.93% More
    Mile 7:20 7:20 60.45% More
    5k 23:26 7:33 64.37% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:03 7:03 62.86
    5km 23:27 7:33 64.35
    5M 38:49 7:46 63.39
    10km 48:53 7:52 62.90
    10M 1:20:57 8:06 62.83
    Half 1:47:46 8:14 61.99
    20M 2:48:46 8:26 62.73
    Mara 3:44:41 8:35 62.83

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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