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Sat 23rd Feb 2019 at 9:00am by Badger

Run > parkrun
  • Good
  • Time
    22:36
  • Miles
    3.11
  • Min/mi
    7:16
  • Pacing
    95.4%
  • WAVA
    66.35
  • Stride(cm)
    118
  • Cals
    331
  • Cadence
    187
  • BPM
    184
  • %MHR
    92.7
  • B/mi
    1340
  • Asc(m)
    19
  • Surface
    Road

Notes & Comments

Coldham's Common parkrun #20
Goal: don't puke. Just achieved it, along with finally achieving sub 23. It says something that I typed sub and my phone offered 23!
Shoulder good. All good.

Split Summary
===
1) 0.62m - 4:34(7:21/m) 168/181bpm 60cal 8.15/9.39mph
2) 0.62m - 4:27(7:09/m) 183/186bpm 64cal 8.39/8.93mph
3) 0.62m - 4:30(7:15/m) 187/191bpm 67cal 8.27/8.52mph
4) 0.62m - 4:34(7:21/m) 190/193bpm 70cal 8.16/8.72mph
5) 0.62m - 4:24(7:04/m) 194/198bpm 69cal 8.49/9.08mph
6) 0.02m - 6(5:42/m) 198/198bpm 1cal 10.53/9.96mph
4:34 4:27 4:30 4:34 4:24 6
LindsD
That is brilliant. And you were well sub 23!
Badger
Thanks! Yep, didn't really go out after it (late night and slept badly) but it was straightforward in the end (in a redlining the whole way sort of way!)
LindsD
Sounds positive. Mine was similar.
Badger
Also positive. Keep working and it pays off. Don't dare tell one of my work buddies about this time, she is so pissed off about the speed she's lost from how busy she is these days :(
LindsD
That's a shame but I totally empathise. Hard when life gets in the way.

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 7:39 144 101-165 1102 191 130-202 0/2
0.25 1:53 55 7:22 172 165-176 1267 191 188-200 0/1
0.38 2:46 54 7:09 175 172-179 1252 189 188-192 2/0
0.50 3:39 53 7:04 176 174-179 1244 189 186-198 0/0
0.63 4:35 56 7:28 177 174-181 1322 190 186-198 0/0
0.75 5:26 51 6:48 181 179-183 1230 190 188-206 0/1
0.88 6:22 56 7:24 183 181-185 1355 188 186-192 1/1
1.00 7:13 51 6:51 183 181-185 1253 188 184-190 1/0
1.13 8:09 56 7:29 183 181-186 1371 187 184-198 1/1
1.25 9:04 54 7:16 183 179-188 1329 188 178-192 1/0
1.38 9:58 54 7:14 186 181-189 1344 187 184-190 1/1
1.50 10:52 53 7:08 186 184-189 1326 187 184-190 1/1
1.63 11:47 55 7:23 187 186-189 1379 187 186-188 1/1
1.75 12:41 54 7:14 187 186-189 1354 187 186-190 0/1
1.88 13:36 55 7:23 189 186-191 1395 186 184-190 2/0
2.00 14:31 55 7:17 190 188-193 1385 186 184-190 0/0
2.13 15:25 54 7:13 190 188-193 1372 186 184-190 0/0
2.25 16:20 55 7:19 191 189-193 1399 186 180-208 0/0
2.38 17:18 58 7:46 189 188-191 1466 184 182-188 1/1
2.50 18:11 53 7:01 190 188-195 1334 186 182-190 1/2
2.63 19:04 53 7:06 194 192-196 1378 186 184-188 1/0
2.75 20:00 56 7:26 192 189-196 1428 186 184-190 1/1
2.88 20:54 54 7:10 194 189-197 1390 186 182-190 0/1
3.00 21:45 51 6:51 194 188-197 1329 187 184-200 1/0
3.13 22:36 50 6:43 196 190-198 1317 187 186-190 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    184 avge / 198 max Delete HR Trace

  • Cadence Distribution

    187 avge / 208 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 187 3.1 22:33 7:13
    Walk 0.2 136 0 3 1:07:40

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:47 49.92% More
    800m 3:30 7:03 56.76% More
    1km 4:23 7:03 59.69% More
    Mile 7:08 7:08 63.22% More
    5k 22:23 7:12 66.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:02 6:02 74.66
    5km 22:34 7:16 66.31
    5M 39:18 7:52 62.11
    10km 50:37 8:09 60.22
    10M 1:28:07 8:49 56.82
    Half 2:00:41 9:13 54.75
    20M 3:17:34 9:53 52.32
    Mara 4:30:36 10:20 51.08

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