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Sat 13th May 2023 at 9:00am by Cheg

Run > Race
  • Time
    24:29
  • Miles
    3.11
  • Min/mi
    7:52
  • Pacing
    88.8%
  • WAVA
    54.87
  • Stride(cm)
    119
  • Cals
    370
  • Cadence
    172
  • BPM
    159
  • %MHR
    92.9
  • B/mi
    1250
  • Asc(m)
    77
  • Surface
    Mixed

Notes & Comments

Basildon parkrun after weigh in. Lost 3lbs, down to 14st. Previously ran 27:13 at Basildon and 25:30 at Southend so really pleased to improve on both.

Walked for 25 seconds after the slope on the final lap which was disappointing. Another month and I’m hoping to make another big break through, 22:xx

Split Summary
===
1) 0.62mi - 5:02(8:06/mi) 157/168bpm [1271b/mi] 74cal 86/91rpm 7.41/0mph
2) 0.62mi - 4:56(7:56/mi) 156/166bpm [1238b/mi] 74cal 87/89rpm 7.56/0mph
3) 0.62mi - 5:02(8:06/mi) 161/168bpm [1304b/mi] 76cal 87/90rpm 7.41/0mph
4) 0.45mi - 3:34(7:54/mi) 164/174bpm [1296b/mi] 55cal 87/93rpm 7.59/0mph
5) 0.03mi - 25(15:50/mi) 168/173bpm [2659b/mi] 6cal 57/62rpm 3.79/0mph
6) 0.62mi - 4:52(7:51/mi) 164/170bpm [1286b/mi] 76cal 86/92rpm 7.65/0mph
7) 0.09mi - 37(6:54/mi) 164/166bpm [1131b/mi] 9cal 91/93rpm 8.7/0mph
5:02 4:56 5:02 3:34 25 4:52 37

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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.
0.62 5:03 5:03 8:07 151 95-168 1226 169 0-182 0/0
1.24 9:58 4:55 7:56 156 147-166 1237 174 170-178 0/0
1.86 14:59 5:01 8:06 161 154-168 1305 174 168-180 0/0
2.31 18:32 3:33 7:52 165 160-174 1298 172 88-186 0/0
2.34 18:56 24 15:58 169 164-173 2697 111 88-124 0/0
2.96 23:49 4:52 7:51 164 150-170 1288 172 124-184 0/0
3.05 24:26 37 +2 7:02 164 162-166 1152 163 0-184 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    159 avge / 174 max Delete HR Trace

  • Cadence Distribution

    172 avge / 186 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.0 174 3 23:46 7:54
    Walk 2.3 114 0 34 14:57
    Still 0.4 - - 6 -
    Pause 0.3 - - 4 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:04 43.54% More
    800m 3:42 7:27 47.41% More
    1km 4:45 7:39 48.38% More
    Mile 7:49 7:49 50.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:21 7:21 53.78
    5km 24:27 7:52 54.94
    5M 40:30 8:06 53.83
    10km 50:59 8:12 53.36
    10M 1:24:26 8:27 53.19
    Half 1:52:25 8:35 52.42
    20M 2:56:03 8:48 53.04
    Mara 3:54:24 8:57 53.12

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