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Sat 14th Oct 2023 at 9:04am by IdristheDragon

Run > parkrun
  • cold
  • Time
    30:04
  • Miles
    3.20
  • Min/mi
    9:24
  • Pacing
    95.1%
  • WAVA
    55.31
  • Stride(cm)
    96
  • Cals
    318
  • Watts
    260
  • Cadence
    179
  • BPM
    151
  • %MHR
    83.7
  • B/mi
    1415
  • Asc(m)
    14
  • Surface
    Road

Notes & Comments

Wasn’t trying to go fast plus it felt pretty easy but still sub 30 5k. Actually looking at it my 5k was just over 29. Hope my legs will stay sprightly for tomorrow and the 10 mile

Last 0.15km slower as there were so many people due to York marathon tomorrow and both York and New Earswick parkruns off that the finish funnel was full past the finish line so came to a halt sooner than expected!

Split Summary
===
1) 1km - 6:04(6:04/km) 136/146bpm [826b/km] 59cal 247/287W
2) 1km - 6:03(6:03/km) 146/151bpm [883b/km] 63cal 249/264W
3) 1km - 5:50(5:50/km) 152/155bpm [887b/km] 62cal 259/285W
4) 1km - 5:39(5:39/km) 156/160bpm [881b/km] 61cal 266/287W
5) 1km - 5:27(5:27/km) 162/165bpm [884b/km] 61cal 274/292W
6) 0.15km - 1:00(6:29/km) 168/171bpm [1090b/km] 12cal 209/465W
6:04 6:03 5:50 5:39 5:27 1:00
Jaks
Well done 👏
Fenland Flier
Terrific running, I'm sure you'll be just fine for tomorrow. There's so much more in you than you realise.
Velociraptor
Superb! I think you have made a genuine incremental leap in your running performance. Believe in yourself!
3M
Perfect prep. Well done. Good luck for tomorrow!
IdristheDragon
Thank you everyone for the kind words😊

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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. Power Watts Watts Ascent mtrs Asc.
0.13 1:12 1:12 9:33 109 70-137 1040 187 180-196 255 193-287 2/0
0.25 2:25 1:14 9:50 142 137-145 1396 178 174-184 256 244-270 2/0
0.38 3:40 1:14 9:54 143 142-144 1416 178 176-180 241 228-259 2/2
0.50 4:53 1:13 9:46 141 139-143 1378 178 176-180 244 235-258 1/1
0.63 6:05 1:13 9:41 144 143-146 1393 181 176-186 253 244-267 2/0
0.75 7:19 1:13 9:48 147 145-149 1441 179 176-182 243 240-252 1/2
0.88 8:33 1:14 9:51 146 144-148 1437 178 176-180 251 245-259 1/0
1.00 9:46 1:13 9:44 145 144-146 1412 179 176-184 245 235-262 1/1
1.13 10:58 1:12 9:37 145 142-146 1394 178 176-180 249 238-264 1/2
1.25 12:10 1:12 9:38 149 147-151 1436 179 176-182 258 252-263 2/0
1.38 13:20 1:10 9:22 151 149-152 1415 179 176-184 249 244-259 1/1
1.50 14:31 1:10 9:22 152 150-155 1424 178 176-180 261 255-272 1/1
1.63 15:42 1:11 9:26 153 151-155 1444 177 174-180 264 251-285 1/1
1.75 16:52 1:10 9:23 150 149-153 1407 179 176-182 252 241-270 0/2
1.88 18:03 1:11 9:27 152 151-152 1435 179 178-184 267 251-274 2/0
2.00 19:12 1:09 9:14 155 152-155 1432 180 178-184 253 250-256 1/2
2.13 20:21 1:09 9:10 155 153-158 1421 179 176-186 266 253-280 1/1
2.25 21:29 1:08 9:05 157 154-160 1426 181 176-186 267 256-280 1/1
2.38 22:35 1:07 8:53 156 154-157 1386 178 176-180 264 256-273 0/2
2.50 23:44 1:08 9:05 157 154-159 1425 177 174-180 281 273-287 1/0
2.63 24:51 1:07 8:57 160 159-161 1431 178 176-180 267 257-273 1/2
2.75 25:55 1:05 8:38 161 159-163 1389 178 176-184 280 256-289 1/1
2.88 27:02 1:06 8:50 163 161-165 1441 181 176-188 277 266-289 1/1
3.00 28:08 1:07 8:54 163 160-164 1452 180 178-182 268 261-273 1/2
3.13 29:12 1:04 8:28 164 162-168 1390 180 176-184 282 272-292 2/1
3.20 30:04 52 11:08 168 164-171 1871 190 180-202 309 136-465 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 171 max Delete HR Trace

  • Cadence Distribution

    179 avge / 202 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 179 3.2 29:56 9:21
    Still 0.4 - - 8 -

  • Power Distribution

    260W (465 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:11 46.73% More
    800m 4:12 8:27 49.51% More
    1km 5:19 8:34 50.97% More
    Mile 8:43 8:43 52.97% More
    5k 28:51 9:17 55.93% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:31 8:31 54.22
    5km 29:07 9:22 55.42
    5M 48:47 9:45 53.96
    10km 1:01:45 9:56 53.37
    10M 1:43:27 10:21 52.44
    Half 2:18:38 10:35 51.08
    20M 3:39:21 10:58 50.75
    Mara 4:53:59 11:13 50.12
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