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Sat 26th Aug 2023 at 9:00am by IdrisTheDragon

Run > parkrun
  • Time
    29:47
  • Miles
    3.14
  • Min/mi
    9:29
  • Pacing
    94.4%
  • WAVA
    53.18
  • Stride(cm)
    96
  • Cals
    349
  • Watts
    285
  • Cadence
    176
  • BPM
    162
  • %MHR
    89.8
  • B/mi
    1534
  • Asc(m)
    43
  • Surface
    Road

Notes & Comments

Decided to go for it. Felt I could do a sub 30 min 5k….and I was right! And even better parkrun was a little over 5k but I still did a sub 30 min parkrun! And it had some slight undulations (not proper hills but definite ups and downs)

And apart km 3 and 4 being the same it was progressive which as it’s a 3 lap course pleases me.

Split Summary
===
1) 1km - 6:04(6:04/km) 148/157bpm [898b/km] 66cal 273/347W
2) 1km - 5:55(5:55/km) 160/164bpm [947b/km] 69cal 289/346W
3) 1km - 5:53(5:53/km) 162/167bpm [953b/km] 69cal 280/361W
4) 1km - 5:53(5:53/km) 168/173bpm [989b/km] 71cal 287/368W
5) 1km - 5:45(5:45/km) 170/174bpm [978b/km] 71cal 290/355W
6) 0.06km - 16(4:31/km) 172/173bpm [778b/km] 3cal 304/340W
6:04 5:55 5:53 5:53 5:45 16
EvilPixie
Brilliant
Jaks
Fantastic, well done bunting
3M
Well done! Excellent progress.
Velociraptor
Awesome :)
Fenland Flier
Great running Idris, well done.
IdrisTheDragon
Thank you everyone 😊

Map
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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 1:17 1:17 10:17 128 88-149 1316 184 166-192 281 226-305 5/0
0.25 2:32 1:15 10:02 152 149-155 1526 179 176-184 273 256-301 2/2
0.38 3:43 1:11 9:24 155 153-157 1458 177 174-180 286 211-347 4/4
0.50 4:52 1:09 9:14 152 148-155 1405 177 172-180 279 218-306 2/4
0.63 6:06 1:14 9:49 154 153-157 1512 176 172-180 274 252-322 0/4
0.75 7:15 1:09 9:10 158 155-161 1448 175 172-178 291 261-346 2/3
0.88 8:28 1:13 9:44 157 155-160 1528 175 170-178 290 274-301 2/0
1.00 9:39 1:12 9:34 160 159-162 1530 177 174-180 285 251-332 3/1
1.13 10:52 1:13 9:44 162 159-164 1577 175 172-176 297 253-341 3/1
1.25 12:03 1:11 9:26 163 161-164 1537 175 174-178 282 263-307 3/1
1.38 13:17 1:14 9:51 164 160-167 1616 177 174-180 294 255-361 5/1
1.50 14:25 1:08 9:05 161 159-165 1461 176 174-180 264 206-313 1/7
1.63 15:37 1:12 9:33 162 161-163 1547 175 174-178 274 251-295 1/4
1.75 16:46 1:10 9:17 163 161-166 1514 175 172-176 288 257-342 2/1
1.88 17:58 1:12 9:35 163 161-165 1562 175 172-178 281 272-289 1/2
2.00 19:10 1:12 9:35 167 165-167 1600 177 176-180 291 274-325 3/0
2.13 20:20 1:10 9:19 166 165-167 1548 175 172-178 277 246-304 2/2
2.25 21:33 1:13 9:42 169 167-170 1639 174 172-178 301 259-344 5/0
2.38 22:46 1:13 9:47 168 165-171 1643 175 172-178 299 268-368 3/2
2.50 23:53 1:07 8:53 171 167-173 1519 176 174-180 267 205-335 3/7
2.63 24:59 1:07 8:55 169 167-169 1507 175 174-178 302 275-330 2/3
2.75 26:10 1:10 9:21 169 167-172 1581 175 172-178 289 247-355 2/2
2.88 27:19 1:09 9:14 170 167-173 1568 174 172-176 284 262-325 0/3
3.00 28:31 1:12 9:34 172 171-173 1645 176 172-178 290 277-303 2/1
3.13 29:39 1:08 9:06 173 171-174 1573 178 176-184 282 251-325 2/2
3.14 29:47 8 7:15 172 172-173 1246 187 182-192 328 291-340 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 174 max Delete HR Trace

  • Cadence Distribution

    176 avge / 192 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 176 3.1 29:46 9:28
    Still 0.1 - - 1 -

  • Power Distribution

    285W (368 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:53 42.57% More
    800m 4:30 9:03 45.90% More
    1km 5:42 9:10 47.14% More
    Mile 9:15 9:15 49.18% More
    5k 29:23 9:27 53.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:37 8:37 52.81
    5km 29:27 9:29 53.13
    5M 49:20 9:52 51.40
    10km 1:02:26 10:03 50.58
    10M 1:44:36 10:28 49.72
    Half 2:20:11 10:42 49.07
    20M 3:41:48 11:05 48.13
    Mara 4:57:15 11:21 47.26
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