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Sat 11th Feb 2023 at 9:00am by GimmeMedals

Run > parkrun
  • Time
    32:00
  • Miles
    3.06
  • Min/mi
    10:27
  • Pacing
    91.4%
  • WAVA
    53.94
  • Stride(cm)
    89
  • Cals
    353
  • Cadence
    173
  • BPM
    150
  • %MHR
    81.1
  • B/mi
    1569
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

Another course PB, about 30 seconds faster than last week.
1st km was about the same pace as last week, but I pushed a bit harder going into the woods as that was my slow km last week so that is mostly where I gained a few seconds this week. 3rd km was slightly slower this week but 4th made up for it and the sprint to the line was on a par.
I felt like I'd worked hard this week and it's good to see pace improving with each km, so very happy with the improved time.

Split Summary
===
1) 0.62m - 6:52(11:02/m) 140/155bpm [1545b/mi] 72cal
2) 0.62m - 6:42(10:48/m) 151/158bpm [1630b/mi] 68cal
3) 0.62m - 6:37(10:39/m) 153/157bpm [1629b/mi] 71cal
4) 0.62m - 6:22(10:14/m) 158/161bpm [1618b/mi] 73cal
5) 0.57m - 5:28(9:34/m) 162/171bpm [1549b/mi] 69cal
6:52 6:42 6:37 6:22 5:28
Mandymoo
Nice pace
Alice the Camel
Another speedy one! The consistency in your all round training is paying off.
Ness
Well done 👍
Rosehip
Very well done!
LindsD
Well done!
Velociraptor
That's excellent. And measurable progress 😀
lin50
Amazing! You must be really pleased with that 👍
Dvorak
Nicely progressive.
GimmeMedals
It was a very satisfying run :)
Corrah
Great job xx
Fenland Flier
🎉🎉🏅🎉🎉

Map
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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 1:23 1:23 11:07 113 73-137 1256 174 170-178 1/1
0.25 2:46 1:22 11:00 140 134-145 1539 170 168-172 2/0
0.38 4:06 1:20 10:40 144 139-146 1535 170 168-174 2/1
0.50 5:27 1:21 10:52 150 147-153 1630 171 170-172 1/3
0.63 6:55 1:28 11:42 149 146-155 1743 173 170-174 2/2
0.75 8:20 1:25 11:19 144 140-147 1631 173 172-176 2/1
0.88 9:37 1:17 10:16 152 146-158 1561 174 170-176 2/1
1.00 10:56 1:19 10:29 154 153-154 1614 175 172-182 2/1
1.13 12:16 1:21 10:46 154 151-155 1658 173 168-174 2/2
1.25 13:39 1:23 11:01 150 142-153 1652 172 170-174 1/1
1.38 15:02 1:23 11:02 154 152-156 1699 172 170-174 1/2
1.50 16:21 1:19 10:34 155 154-156 1637 172 170-174 0/2
1.63 17:41 1:20 10:39 153 152-154 1629 173 170-176 2/1
1.75 18:55 1:14 9:52 152 151-153 1500 174 172-176 1/1
1.88 20:16 1:21 10:50 154 152-157 1668 174 170-178 1/2
2.00 21:41 1:25 11:20 158 157-159 1790 175 172-176 2/3
2.13 22:54 1:13 9:41 159 158-161 1539 176 174-180 4/1
2.25 24:09 1:16 10:05 160 159-160 1613 176 174-180 2/2
2.38 25:25 1:16 10:05 154 144-160 1552 173 172-174 2/3
2.50 26:41 1:16 10:09 156 153-157 1583 173 172-174 2/1
2.63 27:57 1:16 10:06 157 156-158 1586 173 172-176 0/3
2.75 29:13 1:16 10:11 160 157-164 1629 174 174-176 2/3
2.88 30:25 1:12 9:39 164 163-165 1583 174 172-176 3/1
3.00 31:32 1:07 8:55 164 164-167 1463 178 172-186 3/4
3.06 32:00 28 8:10 170 169-171 1389 184 182-186 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 171 max Delete HR Trace

  • Cadence Distribution

    173 avge / 186 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 173 3.1 31:57 10:27
    Still 0.2 - - 3 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 30 8:06 43.55% More
    200m 1:01 8:14 47.29% More
    400m 2:13 8:57 46.54% More
    800m 4:44 9:32 49.09% More
    1km 5:59 9:37 50.46% More
    Mile 9:49 9:49 51.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:03 9:03 56.10
    5km 32:33 10:29 53.97
    5M 55:44 11:09 51.02
    10km 1:11:14 11:28 49.70
    10M 2:01:57 12:12 48.00
    Half 2:45:27 12:38 46.89
    20M 4:26:52 13:21 44.77
    Mara 6:02:04 13:49 43.22

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