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Sat 11th Feb 2023 at 9:02am by Velociraptor

Run > parkrun
  • Amazing
  • breezy
  • Time
    26:49
  • Miles
    3.11
  • Min/mi
    8:37
  • Pacing
    91.3%
  • WAVA
    66.46
  • Stride(cm)
    105
  • Cals
    240
  • Watts
    224
  • Cadence
    178
  • BPM
    152
  • %MHR
    80.7
  • B/mi
    1308
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Workington parkrun. One mile chatty, one mile steady, one mile of 50dp efforts/50dp recoveries and a fast finish. Nice not to have the wind.
9:07 8:45 8:09 48
GimmeMedals
Faster with every mile :)
Mozzer
Nicely done ;-)
Rosehip
Well done :)
I should have got up for parkrun and used it as a session too, much easier to work hard in a ‘race’ environment
Velociraptor
Thanks 😀 I played with it today since I didn't have the legs for a fast one.
Ness
Well done 👍
Velociraptor
Thanks, Ness :)
Sigh
Well done!
Velociraptor
Thanks, Sigh :)
Dvorak
Nicely modulated.
Velociraptor
Thanks, Dvorak :) #thingsnobodysaysaboutmyfootstrike
chunkywizard
Nice, well done
Velociraptor
Thanks, CW :)
tipsku
Great progression run, well done! Nice cadence training in the end, your leg turnover increased with the 50/50 dp intervals
Bowman 🇸🇪
Great progressive run, well done!
Corrah
That’s some great running :)
Velociraptor
Thanks :) Yes, it's only the cadence trace that shows the short pickups.

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.13 1:15 1:15 10:02 99 72-117 993 176 166-180 201 96-211 0/2
0.25 2:32 1:17 10:16 122 117-127 1253 172 168-178 232 197-282 9/0
0.38 3:45 1:13 9:42 128 127-130 1242 174 172-176 203 190-230 3/0
0.50 4:54 1:09 9:11 135 128-146 1241 174 170-176 215 198-251 2/1
0.63 5:57 1:03 8:22 148 146-149 1238 178 174-184 204 172-237 0/3
0.75 7:00 1:03 8:23 146 145-149 1223 180 176-184 214 200-224 0/9
0.88 8:02 1:02 8:20 147 146-151 1224 182 178-184 222 216-226 0/1
1.00 9:06 1:04 8:35 152 151-154 1306 179 172-184 220 214-223 1/1
1.13 10:14 1:07 8:57 153 152-155 1369 178 174-184 227 221-235 1/2
1.25 11:22 1:08 9:04 153 152-155 1387 176 170-178 226 215-250 1/0
1.38 12:22 1:00 8:02 152 148-156 1221 177 170-184 220 178-271 3/0
1.50 13:28 1:06 8:49 157 152-160 1383 180 176-194 230 217-256 0/1
1.63 14:35 1:07 8:55 151 148-155 1347 177 170-180 213 206-221 1/1
1.75 15:39 1:04 8:34 154 152-154 1319 178 174-186 214 208-222 1/0
1.88 16:46 1:07 8:56 155 153-161 1384 175 170-180 233 204-294 0/3
2.00 17:52 1:06 8:45 160 154-162 1399 176 172-180 216 200-276 0/1
2.13 18:51 1:00 7:57 157 153-162 1249 182 172-194 225 203-249 2/1
2.25 19:55 1:03 8:26 163 158-167 1375 181 168-192 228 212-250 1/1
2.38 20:56 1:01 8:11 164 160-170 1342 181 168-194 238 212-264 1/0
2.50 21:58 1:02 8:15 172 168-176 1420 184 174-196 248 222-277 9/0
2.63 23:01 1:03 8:26 174 172-175 1467 179 170-192 245 230-276 3/0
2.75 24:02 1:01 8:07 172 169-175 1397 180 168-194 231 192-266 1/2
2.88 25:02 1:00 8:03 169 165-172 1359 179 170-190 231 217-251 0/3
3.00 26:01 59 7:49 168 162-171 1313 175 170-188 220 175-264 0/9
3.11 26:49 48 7:12 170 162-175 1225 192 182-196 242 180-255 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.6% 8:17
    14 2.5% 9:50

  • Cadence Distribution

    178 avge / 196 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 178 3.1 26:47 8:37
    Still 0.1 - - 2 -

  • Power Distribution

    224W (294 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:55 51.48% More
    200m 52 7:01 55.99% More
    400m 1:51 7:25 56.61% More
    800m 3:54 7:50 60.53% More
    1km 4:57 7:58 61.80% More
    Mile 8:05 8:05 63.52% More
    5k 26:43 8:36 66.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:30 7:30 68.49
    5km 26:47 8:37 66.41
    5M 45:42 9:08 62.99
    10km 58:20 9:23 61.44
    10M 1:39:33 9:57 59.55
    Half 2:14:48 10:17 58.30
    20M 3:36:48 10:50 55.85
    Mara 4:53:36 11:12 54.02
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