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Sat 22nd Jan 2022 at 9:01am by westmoors

Run > parkrun
  • Time
    28:47
  • Miles
    3.14
  • Min/mi
    9:10
  • Pacing
    94%
  • WAVA
    59.27
  • Stride(cm)
    99
  • Cals
    309
  • Cadence
    178
  • BPM
    145
  • %MHR
    86
  • B/mi
    1325
  • Asc(m)
    46
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Tweak to the new C course. Now do the small lap first to prevent the congestion in the woods. Much better.

Split Summary
===
1) 1m - 9:00(9:00/m) 139/146bpm [1252b/mi] 93cal 6.66/7.26mph
2) 1m - 9:17(9:17/m) 147/150bpm [1364b/mi] 101cal 6.46/7.22mph
3) 1m - 9:16(9:16/m) 148/150bpm [1371b/mi] 102cal 6.48/7.56mph
4) 0.14m - 1:14(8:32/m) 150/150bpm [1279b/mi] 13cal 7.04/7.26mph
9:00 9:17 9:16 1:14
Ness
Well done 👍

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 1:04 1:04 8:36 116 88-134 997 184 182-194 1/2
0.25 2:11 1:06 8:49 140 134-141 1233 181 178-182 3/1
0.38 3:20 1:10 9:19 140 139-142 1305 180 176-184 0/2
0.50 4:27 1:07 8:55 141 139-143 1257 181 180-182 1/0
0.63 5:37 1:09 9:15 144 144-146 1332 178 174-180 2/2
0.75 6:44 1:07 8:56 144 144-146 1286 179 176-182 3/2
0.88 7:52 1:08 9:07 145 144-146 1321 178 176-180 2/2
1.00 9:00 1:08 9:03 144 142-145 1302 178 176-180 1/2
1.13 10:06 1:07 8:54 145 143-147 1289 179 176-182 2/0
1.25 11:14 1:08 9:02 147 145-148 1328 176 170-178 1/3
1.38 12:25 1:11 9:27 144 142-147 1361 176 170-182 0/7
1.50 13:38 1:13 9:43 148 147-149 1437 174 142-178 4/0
1.63 14:51 1:13 9:46 149 148-150 1456 176 172-178 4/0
1.75 16:06 1:15 10:01 148 147-148 1483 177 176-178 2/1
1.88 17:12 1:05 8:42 147 146-147 1278 178 176-180 1/1
2.00 18:17 1:05 8:40 147 146-147 1275 178 176-180 2/1
2.13 19:24 1:07 8:58 147 147-147 1318 179 178-182 1/4
2.25 20:30 1:06 8:49 147 146-147 1296 179 178-180 1/1
2.38 21:38 1:08 9:07 148 147-149 1349 176 176-178 1/1
2.50 22:49 1:11 9:28 145 143-147 1372 176 172-180 0/8
2.63 24:02 1:12 9:40 147 145-149 1420 178 174-182 5/1
2.75 25:15 1:13 9:47 149 148-150 1457 176 174-180 3/0
2.88 26:24 1:09 9:10 150 150-150 1375 180 178-182 4/1
3.00 27:32 1:08 9:05 150 150-150 1362 181 178-184 1/1
3.13 28:36 1:04 8:35 150 150-150 1288 181 178-182 2/4
3.14 28:47 11 9:07 150 150-150 1368 178 178-178 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    145 avge / 150 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.3% 9:25
    10 1.5% 9:37

  • Cadence Distribution

    178 avge / 194 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 178 3.1 28:44 9:09
    Walk 0.2 142 0 3 9:52

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:07 8:33 46.50% More
    800m 4:20 8:44 50.07% More
    1km 5:30 8:50 51.52% More
    Mile 8:57 8:57 53.87% More
    5k 28:24 9:08 59.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:18 8:18 58.11
    5km 28:27 9:09 59.23
    5M 47:43 9:33 57.67
    10km 1:00:26 9:44 57.02
    10M 1:41:21 10:08 56.05
    Half 2:15:54 10:22 54.62
    20M 3:35:15 10:46 54.30
    Mara 4:48:39 11:01 53.65

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
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TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore
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