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Sat 26th Mar 2022 at 9:04am by tipsku

Run > parkrun
  • Time
    22:42
  • Miles
    3.05
  • Min/mi
    7:27
  • Pacing
    93.7%
  • WAVA
    63.23
  • Stride(cm)
    115
  • Cals
    241
  • Cadence
    188
  • BPM
    169
  • %MHR
    91.8
  • B/mi
    1258
  • Asc(m)
    5
  • Surface
    Road

Notes & Comments

Küchenholz parkrun #123
Good day at the office! I didn't expect to be that fast - maybe 23 minutes on my tired marathon legs. The past 4 weeks have been pretty rough with high mileage between 50 and 66 miles so I didn't think I could stay under 23. Very pleased with 22:39, 7th overall and 1st lady. My HR stayed around the LTHR, I couldn't really push harder. I think I just have to accept that for now. After the marathon in May, I'll focus more on top end speed and anaerobic capacity. The marathon training period will leave me with a rock solid aerobic base and a decent LT. After some recovery, I'll build a faster 5k on that.

Also on the plus side, I met several nice people and I'll be back in two weeks for another attempt and I'll probably volunteer in April, too.

Split Summary
===
1) 0.62m - 4:26(7:08/m) 164/172bpm [1171b/mi] 46cal
2) 0.62m - 4:35(7:23/m) 169/172bpm [1247b/mi] 49cal
3) 0.62m - 4:41(7:32/m) 170/173bpm [1281b/mi] 50cal
4) 0.62m - 4:46(7:40/m) 170/173bpm [1304b/mi] 51cal
5) 0.56m - 4:14(7:30/m) 171/173bpm [1282b/mi] 45cal
4:26 4:35 4:41 4:46 4:14

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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 50 50 6:42 147 108-164 986 192 122-206 1/2
0.25 1:42 51 6:51 167 163-169 1144 194 192-198 1/1
0.38 2:34 53 7:00 168 166-170 1177 190 188-194 2/1
0.50 3:29 54 7:14 168 166-169 1216 189 188-192 1/0
0.63 4:27 58 7:47 169 167-172 1315 189 188-192 1/1
0.75 5:24 57 7:39 168 167-170 1285 190 186-200 1/2
0.88 6:17 53 7:02 170 168-172 1194 190 188-194 2/1
1.00 7:14 57 7:36 170 168-171 1291 187 186-188 1/1
1.13 8:09 55 7:20 169 165-171 1238 187 186-188 1/2
1.25 9:03 55 7:16 169 166-171 1228 185 184-188 1/1
1.38 10:01 58 7:45 170 168-171 1317 187 184-190 2/2
1.50 10:54 52 6:59 170 169-172 1188 187 184-188 1/1
1.63 11:54 1:00 7:57 171 169-173 1360 185 182-188 2/1
1.75 12:50 56 7:31 170 169-172 1279 186 184-188 1/2
1.88 13:46 56 7:31 170 168-172 1278 187 184-190 2/1
2.00 14:41 55 7:17 170 169-172 1237 187 184-188 1/1
2.13 15:43 1:02 8:15 170 168-171 1402 187 184-190 1/1
2.25 16:39 57 7:33 170 169-172 1283 189 184-196 0/2
2.38 17:35 56 7:28 171 169-173 1277 189 186-192 1/1
2.50 18:34 59 7:51 170 167-173 1335 187 184-188 2/0
2.63 19:30 56 7:29 171 169-172 1279 189 186-194 1/2
2.75 20:24 54 7:09 171 169-173 1221 188 186-190 1/2
2.88 21:23 59 7:54 171 170-173 1351 189 186-192 1/1
3.00 22:17 54 7:09 171 169-172 1224 185 182-188 1/1
3.05 22:42 25 8:20 171 169-172 1425 184 182-186 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 173 max Delete HR Trace

  • Cadence Distribution

    188 avge / 206 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 188 3 22:40 7:26
    Walk 0.1 138 0 2 1:52:47

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:35 53.42% More
    800m 3:24 6:51 57.03% More
    1km 4:22 7:02 57.89% More
    Mile 7:11 7:11 60.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:58 6:58 62.09
    5km 23:09 7:27 63.21
    5M 38:20 7:40 62.38
    10km 48:16 7:46 61.93
    10M 1:19:55 8:00 61.46
    Half 1:46:24 8:07 60.98
    20M 2:46:38 8:20 60.86
    Mara 3:41:51 8:28 60.46

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