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Sat 21st Oct 2023 at 9:05am by Badger

Run > parkrun
  • Time
    24:08
  • Miles
    3.13
  • Min/mi
    7:43
  • Pacing
    88.9%
  • WAVA
    65.05
  • Stride(cm)
    116
  • Cals
    352
  • Watts
    372
  • Cadence
    179
  • BPM
    176
  • %MHR
    88.6
  • B/mi
    1360
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

First time I’ve run the new route here and was way too far back at the start. First 400m is nearly thirty seconds slower than the rest; always tricky to start well here but this is much worse than usual at 2:21 vs 2:01 1:59 and 1:55 the last few times. So, allowing for that, still miles from my best but not massively bad versus pre Covid and lack of training is enough to explain it.

Split Summary
===
1) 1km - 5:10(5:10/km) 157/172bpm [811b/km] 67cal 327/438W
2) 1km - 4:39(4:39/km) 174/178bpm [809b/km] 68cal 395/441W
3) 1km - 4:38(4:38/km) 180/185bpm [834b/km] 69cal 380/432W
4) 1km - 4:49(4:49/km) 185/189bpm [891b/km] 73cal 370/431W
5) 1km - 4:45(4:45/km) 187/190bpm [889b/km] 73cal 381/429W
6) 0.03km - 7(3:35/km) 188/189bpm [675b/km] 2cal 389/411W
5:10 4:39 4:38 4:49 4:45 7
Rosehip
Well done :)
LindsD
Sounds good overall

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 1:19 1:19 10:29 131 74-160 1373 186 166-198 261 121-341 0/1
0.25 2:21 1:03 8:21 163 159-166 1360 187 178-194 317 291-361 1/1
0.38 3:18 57 7:33 165 163-168 1245 183 180-192 355 332-371 1/0
0.50 4:15 57 7:37 167 165-172 1273 178 176-182 360 355-363 1/1
0.63 5:11 56 7:25 169 164-173 1255 178 176-182 406 362-438 1/1
0.75 6:06 56 7:25 173 170-175 1285 181 178-188 412 393-434 1/1
0.88 7:02 56 7:27 173 171-174 1288 181 178-184 417 405-441 1/1
1.00 7:58 56 7:28 173 172-175 1291 181 178-184 397 371-429 1/1
1.13 8:55 56 7:32 175 172-178 1317 178 176-182 383 353-403 2/1
1.25 9:51 56 7:31 176 174-178 1324 178 176-184 363 351-371 0/1
1.38 10:47 56 7:29 178 174-180 1332 180 176-190 356 344-370 1/1
1.50 11:43 56 7:26 180 177-183 1339 180 176-190 368 358-380 1/1
1.63 12:40 57 7:37 181 179-183 1377 177 174-182 363 360-367 1/2
1.75 13:35 55 7:17 180 177-182 1312 178 174-184 412 367-432 1/1
1.88 14:31 56 7:28 183 181-185 1367 180 176-186 407 377-432 1/1
2.00 15:28 58 7:40 183 182-185 1404 176 174-178 408 401-419 0/1
2.13 16:26 58 7:43 184 182-186 1420 177 174-180 380 365-403 1/1
2.25 17:24 58 7:42 185 183-186 1424 178 174-180 368 344-403 2/1
2.38 18:23 59 7:53 186 184-188 1467 176 172-180 349 339-353 1/1
2.50 19:21 58 7:48 187 185-189 1458 176 172-180 340 334-349 1/1
2.63 20:17 56 7:28 187 186-190 1397 177 174-182 349 337-355 1/1
2.75 21:15 57 7:39 186 184-190 1424 176 172-180 357 344-393 0/1
2.88 22:13 58 7:44 187 184-189 1445 176 174-178 412 381-429 1/0
3.00 23:10 58 7:41 188 186-190 1445 176 174-178 392 367-416 1/1
3.13 24:07 56 7:28 187 185-189 1397 177 176-182 399 365-409 1/2
3.13 24:08 1 7:27 188 188-188 1399 182 182-182 411 411-411 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    176 avge / 190 max Delete HR Trace

  • Cadence Distribution

    179 avge / 198 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 178 3.1 24:05 7:42
    Still 0.2 - - 3 -

  • Power Distribution

    372W (441 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:21 47.67% More
    800m 3:41 7:24 56.28% More
    1km 4:37 7:26 59.08% More
    Mile 7:27 7:27 63.47% More
    5k 23:43 7:38 65.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:23 6:23 74.02
    5km 23:56 7:42 65.19
    5M 41:39 8:20 61.21
    10km 53:39 8:38 59.39
    10M 1:33:23 9:20 56.10
    Half 2:07:55 9:46 54.09
    20M 3:29:24 10:28 51.76
    Mara 4:46:48 10:57 50.57

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