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Sat 30th Sep 2017 at 9:00am by CtrlAlzShift

Run > Race
  • drizzle
  • Time
    19:43
  • Miles
    3.00
  • Min/mi
    6:34
  • Pacing
    87.2%
  • WAVA
    82.64
  • Stride(cm)
    125
  • Cals
    292
  • Cadence
    196
  • BPM
    153
  • %MHR
    98.5
  • B/mi
    1003
  • Asc(m)
    42
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Worsley Woods - not quite my fastest parkrun (19:50), but right up there with my best ...

After yesterday's dismal training run, I needed a confidence-builder before next week's marathon. This was it. Felt a whole lot better in the warm-up today, and on a cool, drizzly morning, started well, running alongside my strava buddy, Rebecca Lovegrove, for the first mile. In the muddy Woods section, I really began to feel the benefit of my training, racing up the steps and getting past half a dozen runners - it felt like the fastest I've ever done the second mile. The extra effort told in the long mile back to the finish, and I had to squeeze every last bit of effort out to keep the pace up. A great effort from the guy who I'd raced the final section against - he came flying past me in the last couple of hundred yards, shouting 'Come on - keep with me'. Couldn't quite - but that's exactly what I love about running: we're all rivals, but we all want to help each other to our best.

Split Summary
===
1) 1m - 6:32(6:32/m) 146/151bpm 91cal 9.19/10.33mph
2) 1m - 6:59(6:59/m) 150/160bpm 102cal 8.59/9.54mph
3) 1m - 6:10(6:10/m) 161/185bpm 99cal 9.74/10.42mph
4) 0m - 3(9:34/m) 175/176bpm 6.27/10.42mph
6:32 6:59 6:10 3

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 57 57 +12 7:36 140 130-145 1065 207 200-216 2/0
0.25 1:46 49 6:29 146 145-147 947 195 192-200 3/1
0.38 2:34 49 6:30 147 146-148 955 193 190-194 3/2
0.50 3:23 49 6:30 146 143-149 948 194 192-194 3/0
0.63 4:12 49 6:28 148 147-150 958 192 188-194 8/0
0.75 5:01 50 6:37 148 147-150 980 192 190-194 3/0
0.88 5:54 53 7:05 148 146-151 1048 191 186-194 4/0
1.00 6:42 48 6:23 148 144-151 944 190 188-196 1/2
1.13 7:31 49 6:30 146 144-148 949 193 188-196 5/0
1.25 8:26 55 7:22 147 146-150 1082 193 182-196 0/3
1.38 9:25 58 7:47 149 147-152 1159 185 172-190 1/0
1.50 10:14 49 6:32 150 148-150 981 190 186-196 0/1
1.63 11:06 53 7:01 150 149-151 1053 194 190-200 1/1
1.75 12:04 57 7:39 154 150-160 1179 189 184-194 0/0
1.88 12:53 49 6:36 154 151-158 1015 191 184-198 3/0
2.00 13:41 48 6:21 153 150-154 971 199 198-202 1/0
2.13 14:26 45 6:01 155 154-155 932 201 200-202 0/4
2.25 15:13 47 6:14 154 151-157 959 201 198-202 0/4
2.38 16:01 49 6:28 155 154-156 1003 201 198-202 0/2
2.50 16:47 46 6:10 172 157-185 1062 203 202-206 0/6
2.63 17:34 47 6:16 160 157-163 1003 204 202-206 0/4
2.75 18:21 46 6:11 163 160-165 1008 203 202-206 1/4
2.88 19:09 48 6:24 162 160-164 1037 203 202-204 1/3
3.00 19:51 42 5:38 168 161-177 946 205 202-208 0/2
3.00 19:54 3 11:07 174 174-174 1933 208 208-208 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 185 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.1% 6:39

  • Cadence Distribution

    196 avge / 216 max Stride Length: 125cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:02 62.58% More
    800m 3:03 6:09 73.10% More
    1km 3:49 6:09 76.28% More
    Mile 6:10 6:10 80.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:09 6:09 80.52
    5km 20:28 6:35 82.55
    5M 33:53 6:47 81.73
    10km 42:40 6:52 81.30
    10M 1:10:39 7:04 81.45
    Half 1:34:03 7:11 80.48
    20M 2:27:17 7:22 81.44
    Mara 3:16:06 7:29 81.56
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