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Sat 18th Mar 2023 at 8:59am by GimmeMincepies

Run > parkrun
  • Time
    30:17
  • Miles
    3.11
  • Min/mi
    9:44
  • Pacing
    93.4%
  • WAVA
    58.92
  • Stride(cm)
    94
  • Cals
    345
  • Cadence
    176
  • BPM
    151
  • %MHR
    90.6
  • B/mi
    1473
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

OMG. That was unexpected 😁 Nearly 2 minutes faster than 3 weeks ago
There was a Parkwalk takeover, so much busier than usual and I made sure I was fairly near the front. I got overtaken by lots of keen runners immediately, who then slowed and I got a bit boxed in until we were out of the woods and the path widened.
Other than that, it felt like a decent effort but not too hard so there was a bit left for the final sprint.

Sub 30, I’m coming to get you!

Split Summary
===
1) 0.62mi - 6:14(10:02/mi) 141/151bpm [1415b/mi] 65cal
2) 0.62mi - 6:23(10:17/mi) 149/152bpm [1532b/mi] 66cal
3) 0.62mi - 6:04(9:46/mi) 154/158bpm [1505b/mi] 69cal
4) 0.62mi - 6:05(9:47/mi) 159/161bpm [1555b/mi] 73cal
5) 0.62mi - 5:31(8:55/mi) 164/172bpm [1461b/mi] 72cal
6:14 6:23 6:04 6:05 5:31
Rosehip
Wow! Excellent:)
Ness
Excellent 👍Well done! All the hill training made a difference!
lin50
Fantastic x
Dvorak
Wow! You should go on holiday before parkrun more often ;-)
GimmeMincepies
😁
GimmeMincepies
😁
Alice the Camel
Fab-u-lous! You are amazing! 👏👏👏
Fenland Flier
bunting obviously you're not going to need pacing for that sub 30. Fantastic running, very well done. medal
Mandymoo
Excellent
Corrah
The hills have helped. That sub 30 is yours for the taking xx
Velociraptor
Awesome :) Within a hairsbreadth of sub-30 medal
LindsD
You are so going to smash it!

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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 1:15 1:15 10:01 112 80-136 1122 179 176-184 0/0
0.25 2:32 1:17 10:15 143 136-148 1465 175 172-178 3/1
0.38 3:45 1:13 9:43 147 143-151 1428 172 170-176 2/1
0.50 4:59 1:15 9:56 148 146-150 1471 176 174-180 1/3
0.63 6:16 1:17 10:16 149 147-150 1530 176 174-178 3/3
0.75 7:32 1:15 10:03 150 148-151 1507 177 174-180 4/1
0.88 8:50 1:18 10:25 149 147-149 1552 175 172-176 4/2
1.00 10:11 1:21 10:51 151 148-152 1638 174 174-176 3/2
1.13 11:27 1:15 10:02 144 132-151 1446 174 172-176 1/2
1.25 12:40 1:14 9:50 150 149-151 1475 174 172-176 1/2
1.38 13:53 1:13 9:41 152 149-155 1473 176 174-178 1/2
1.50 15:08 1:15 10:01 154 151-155 1542 175 170-176 3/1
1.63 16:24 1:16 10:07 153 152-155 1548 175 172-176 2/2
1.75 17:35 1:11 9:29 154 152-156 1459 175 172-176 2/2
1.88 18:48 1:13 9:48 156 152-158 1528 177 174-182 1/5
2.00 20:06 1:17 10:18 160 158-161 1647 178 174-184 4/1
2.13 21:17 1:11 9:30 160 159-161 1520 177 176-180 3/2
2.25 22:31 1:14 9:53 159 157-160 1571 176 174-178 3/2
2.38 23:44 1:13 9:44 158 157-160 1537 177 176-180 3/3
2.50 24:55 1:11 9:26 159 158-160 1501 177 176-180 1/3
2.63 26:01 1:06 8:52 161 160-163 1427 178 176-180 1/2
2.75 27:13 1:12 9:37 162 161-163 1558 176 174-178 3/1
2.88 28:25 1:11 9:30 163 162-163 1549 175 172-176 4/1
3.00 29:28 1:03 8:23 168 163-170 1409 180 176-184 1/3
3.11 30:18 50 8:01 171 170-171 1370 187 186-188 3/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 171 max Delete HR Trace

  • Cadence Distribution

    176 avge / 188 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 176 3.1 30:17 9:45
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 29 7:46 45.47% More
    200m 59 7:52 49.52% More
    400m 2:03 8:15 50.42% More
    800m 4:26 8:55 52.41% More
    1km 5:33 8:55 54.48% More
    Mile 9:10 9:10 55.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:24 8:24 60.79
    5km 30:15 9:44 58.99
    5M 51:47 10:21 56.35
    10km 1:06:12 10:39 55.24
    10M 1:53:19 11:20 53.30
    Half 2:33:44 11:44 51.38
    20M 4:07:58 12:24 50.27
    Mara 5:36:25 12:50 49.17

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