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Sat 15th Aug 2020 at 6:00am by Rrunner

Run > parkrun
  • Amazing
  • breezy
  • warm
  • Time
    20:07
  • Miles
    3.11
  • Min/mi
    6:28
  • Pacing
    94%
  • WAVA
    67.88
  • Stride(cm)
    146
  • Cals
    287
  • Cadence
    170
  • BPM
    156
  • %MHR
    84.1
  • B/mi
    1006
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

Fakerun. Right up to the point of starting this I didn't know if I wanted to do it. Decided to give it a try and run by feel and see how I did. Set off and felt good and the ks were ticking off. Decided to push on for the last lap. In race conditions that would definitely be a seasons best time. Still a way to go before a race but hopefully back in a good place.

Split Summary
===
1) 1km - 4:07(4:07/km) 144/154bpm 54cal
2) 1km - 4:09(4:09/km) 154/158bpm 59cal
3) 1km - 4:10(4:10/km) 155/158bpm 60cal
4) 1km - 4:00(4:00/km) 159/165bpm 58cal
5) 1km - 3:40(3:40/km) 167/172bpm 56cal
4:07 4:09 4:10 4:00 3:40

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 48 48 6:26 119 91-146 765 173 106-178 0/2
0.25 1:37 48 6:27 150 146-152 968 174 172-178 0/0
0.38 2:27 51 6:47 151 148-152 1024 172 168-174 2/1
0.50 3:19 52 6:52 151 148-153 1038 172 168-174 0/2
0.63 4:08 49 6:34 153 151-154 1004 171 168-174 3/0
0.75 4:59 51 6:50 154 153-156 1053 173 172-174 0/1
0.88 5:49 50 6:39 154 152-155 1024 171 170-174 0/1
1.00 6:37 47 6:20 154 153-156 974 171 170-172 2/0
1.13 7:27 50 6:44 157 155-158 1057 170 170-172 0/2
1.25 8:19 51 6:50 154 152-155 1052 169 166-170 2/1
1.38 9:07 49 6:28 156 155-158 1010 171 170-172 1/0
1.50 9:57 49 6:36 157 155-158 1036 170 166-172 0/2
1.63 10:47 51 6:47 154 152-155 1044 168 166-168 0/0
1.75 11:37 50 6:40 154 152-156 1026 168 166-168 2/1
1.88 12:30 53 7:02 155 154-156 1090 166 164-168 0/2
2.00 13:20 50 6:38 155 154-156 1029 167 164-170 3/0
2.13 14:09 49 6:32 158 155-162 1033 171 170-172 0/1
2.25 14:57 48 6:21 161 159-162 1022 169 168-170 0/0
2.38 15:45 48 6:23 161 159-162 1028 169 168-172 2/0
2.50 16:31 46 6:12 163 160-165 1010 169 168-172 0/2
2.63 17:18 47 6:15 164 163-166 1026 170 168-172 2/1
2.75 18:03 45 5:58 167 165-169 996 171 170-172 1/0
2.88 18:47 45 5:58 168 167-169 1001 169 168-172 0/2
3.00 19:31 44 5:50 168 167-169 981 169 168-170 1/0
3.11 20:07 36 5:23 170 169-172 914 172 168-174 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 172 max Delete HR Trace

  • Cadence Distribution

    170 avge / 178 max Stride Length: 146cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:24 5:38 55.28% More
    800m 2:53 5:48 62.06% More
    1km 3:40 5:54 64.24% More
    Mile 6:04 6:04 66.79% More
    5k 20:02 6:27 68.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:57 5:57 68.09
    5km 20:06 6:28 67.80
    5M 33:29 6:42 66.14
    10km 42:17 6:48 65.30
    10M 1:10:29 7:03 64.19
    Half 1:34:10 7:11 63.32
    20M 2:28:19 7:25 62.74
    Mara 3:18:11 7:34 62.67

Bespoke Fields

Amend your bespoke fields
Volume (kg)
TE 3.0/0.2
RPE 6
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