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Sat 9th Dec 2023 at 9:02am by IdrisTheDragon

Run > parkrun
  • rain
  • cold
  • Time
    35:14
  • Miles
    3.13
  • Min/mi
    11:15
  • Pacing
    80.4%
  • WAVA
    45.27
  • Stride(cm)
    88
  • Cals
    281
  • Watts
    228
  • Cadence
    163
  • BPM
    119
  • %MHR
    66.2
  • B/mi
    1341
  • Asc(m)
    63
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Not as fast as last night (!) plus spot where I walked when my legs protested about having run last night and there were some upward inclines. Plus wet and cold

But free sausage/bacon/veggie baps and a cake for someone’s 500th parkrun so not all bad 😃

Split Summary
===
1) 1km - 6:04(6:04/km) 126/139bpm [764b/km] 54cal 254/316W
2) 1km - 6:18(6:18/km) 125/135bpm [787b/km] 55cal 241/276W
3) 1km - 8:11(8:11/km) 114/126bpm [934b/km] 59cal 195/297W
4) 1km - 6:31(6:31/km) 116/124bpm [756b/km] 53cal 230/290W
5) 1km - 7:55(7:55/km) 116/138bpm [918b/km] 58cal 194/320W
6) 0.04km - 14(6:00/km) 139/140bpm [833b/km] 2cal 276/282W
6:04 6:18 8:11 6:31 7:55 14
Ness
Well done
geordiegirl
A nice run I’m sure esp with the buttie at the end.
Fenland Flier
You know how to choose you parkrun don't you. Cake last week too. After racing last night well done for today.
IdrisTheDragon
Have to admit I have been looking at the FB pages of nearby parkruns to see which ones are celebrating something 😃
Fenland Flier
:-)
3M
Good run!

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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 1:08 1:08 9:02 103 78-122 931 177 174-182 274 258-316 0/10
0.25 2:25 1:17 10:14 127 122-132 1300 173 170-174 270 243-306 3/1
0.38 3:40 1:15 10:02 131 129-133 1314 173 168-174 241 209-267 1/5
0.50 4:52 1:13 9:41 133 130-138 1288 175 172-178 244 206-258 1/3
0.63 6:05 1:13 9:43 136 130-139 1322 174 172-178 263 242-289 3/0
0.75 7:26 1:21 10:46 132 130-133 1420 172 170-174 253 236-276 3/3
0.88 8:43 1:17 10:15 131 125-135 1342 172 170-176 219 199-254 0/4
1.00 9:58 1:15 10:01 123 122-125 1232 173 172-174 247 232-258 0/9
1.13 11:11 1:13 9:43 119 115-124 1156 174 170-178 237 225-255 0/7
1.25 12:26 1:15 9:59 119 117-121 1187 173 170-176 248 242-257 3/7
1.38 13:40 1:14 9:54 118 116-120 1169 173 172-176 239 208-253 5/0
1.50 15:23 1:43 13:42 121 116-126 1659 154 136-176 226 179-297 6/0
1.63 17:08 1:45 13:59 115 106-123 1609 148 136-174 190 47-253 8/0
1.75 19:02 1:55 15:18 112 104-123 1714 141 130-178 191 56-263 4/1
1.88 20:40 1:37 12:59 105 96-117 1363 152 130-204 178 46-243 4/0
2.00 22:17 1:37 12:59 114 100-124 1481 149 132-178 207 150-290 4/1
2.13 23:31 1:14 9:53 114 101-120 1126 173 170-176 243 216-277 0/6
2.25 24:45 1:13 9:45 121 119-122 1180 171 170-174 253 236-264 0/8
2.38 25:58 1:14 9:49 116 114-120 1138 173 170-176 237 221-253 0/6
2.50 27:13 1:15 10:00 117 115-118 1171 172 170-174 240 226-247 0/9
2.63 28:47 1:34 12:28 114 108-117 1421 155 128-174 216 161-245 4/0
2.75 30:39 1:52 14:56 109 103-116 1627 140 130-144 184 58-222 6/0
2.88 32:31 1:53 15:01 110 107-113 1652 141 132-150 193 154-216 4/0
3.00 34:02 1:31 12:07 122 108-128 1477 161 76-176 228 58-296 8/0
3.13 35:09 1:07 8:54 135 127-140 1202 177 172-180 280 265-320 5/2
3.13 35:13 4 11:01 140 140-140 1543 178 178-178 281 280-282 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    119 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 3.3% 13:55
    26 2.9% 12:59

  • Cadence Distribution

    163 avge / 204 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.8 173 2.4 24:35 10:05
    Walk 30.0 138 0.7 10:33 15:14
    Still 0.2 - - 5 -

  • Power Distribution

    228W (320 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:24 9:38 39.69% More
    800m 4:51 9:45 42.97% More
    1km 6:03 9:44 44.74% More
    Mile 9:57 9:57 46.17% More
    5k 34:58 11:15 45.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:13 10:13 44.97
    5km 34:57 11:15 45.27
    5M 58:33 11:43 43.76
    10km 1:14:07 11:56 43.04
    10M 2:04:10 12:25 42.34
    Half 2:46:24 12:42 41.79
    20M 4:23:17 13:10 40.92
    Mara 5:52:52 13:28 40.15
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