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Mon 1st Jan 2024 at 9:01am by Velociraptor

Run > parkrun

Good
breezy
cold

Follow User
0 👍

Time
28:57
Miles
3.19
Min/mi
9:05
Pacing
92.1%
WAVA
63.98
Stride(cm)
99
Cals
254
Watts
221
Cadence
179
BPM
156
%MHR
82.8
B/mi
1412
Asc(m)
57
Hillscore
5
Surface
Road

Notes & Comments

Whitehaven parkrun. Asked eL Bee! to run at the same pace as we ran two days ago, but today I had to let him go. Still, it was a pleasant morning and a guaranteed season's best.
140 Tempo.

9:45 9:14 8:27 1:31

	geordiegirl Happy New Year rapster great start
	Dvorak You might need a wee rest after the previous eight days.
	Rosehip Good start to 2024. Happy New Year x
	chunkywizard Well done! Happy New Year
	Velociraptor Thanks I'm not going to admit to being gubbed by a moderate quantity of walking and cycling, Dvorak. However, Saturday's unaccustomed hard 5k is still in my legs today.
	Sigh Well done!
	Mozzer A great start to the New Year!
	Velociraptor Thanks A course worst and two and a half minutes slower than NYD 2023, but a fair reflection of where I'm at.
	riggys99 Congratulations on the season’s best 😁 nice way to start the year. Hope the leg is behaving
	Velociraptor Thanks, riggys99 Yes, that bit of leg is not currently what's limiting my speed. It's much better. I just need to get back to running regularly and, sadly but realistically, trim a little bit of flesh off my old bones.
	riggys99 Glad to hear the leg is behaving. Have a great 2024
	Velociraptor
	EvilPixie Excellent
	Velociraptor Thanks, Pix
	Jaks Well done Vrap 👏 nice and progressive 😁
	Bowman 🇸🇪 Woop Woop, looking good Velo strong finish!
	Velociraptor Thanks "Progressive" and "strong finish" are 99% down to the course profile. The other 1% is because I did start off stiff and loosened up after a mile or so.
	Bowman 🇸🇪 Still
	Solo Nice and progressive and early days post injury. It is never easy trying to claw back fitness. My own return post covid is painfully slow 🐌
	Velociraptor Thanks, solo

Map

0mi in 0

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	1:14	1:14	9:56	100 63-121	993	177 144-184	227 153-276	3/0
0.25	2:24	1:09	9:15	141 121-154	1304	178 176-184	219 190-267	4/0
0.38	3:35	1:11	9:28	154 152-155	1457	176 172-180	218 196-233	4/0
0.50	4:48	1:13	9:48	154 152-155	1508	175 172-182	209 197-228	1/0
0.63	6:02	1:14	9:52	153 152-154	1509	174 170-178	213 205-219	3/0
0.75	7:18	1:16	10:05	154 153-155	1553	174 170-178	213 200-228	5/0
0.88	8:29	1:11	9:31	155 154-157	1475	176 172-180	220 198-233	4/1
1.00	9:44	1:15	10:01	155 154-157	1553	175 172-180	206 192-217	3/0
1.13	10:57	1:13	9:44	154 154-155	1498	176 172-180	214 200-226	2/1
1.25	12:12	1:14	9:54	156 153-158	1544	175 172-180	211 201-220	8/0
1.38	13:24	1:12	9:38	157 154-158	1511	176 174-180	209 200-225	9/0
1.50	14:37	1:13	9:43	159 158-160	1545	176 174-180	211 201-222	4/0
1.63	15:48	1:11	9:29	161 159-163	1526	178 174-180	214 197-238	1/0
1.75	16:53	1:06	8:44	159 152-163	1389	178 172-184	221 196-247	1/1
1.88	17:56	1:03	8:22	159 157-160	1329	182 178-186	231 216-248	0/4
2.00	18:59	1:03	8:21	159 157-161	1328	182 178-186	246 226-264	0/9
2.13	20:01	1:02	8:17	163 161-164	1351	182 178-184	239 226-256	0/9
2.25	21:04	1:04	8:29	159 154-163	1348	181 178-184	223 202-240	1/2
2.38	22:09	1:05	8:37	163 159-164	1404	183 180-188	219 206-228	0/3
2.50	23:13	1:04	8:31	161 157-163	1372	180 176-186	217 206-229	1/4
2.63	24:15	1:02	8:20	160 158-164	1332	183 178-188	219 210-229	0/6
2.75	25:19	1:04	8:31	164 163-164	1398	184 178-188	228 215-239	0/3
2.88	26:22	1:02	8:19	163 161-164	1357	183 178-188	239 226-248	0/1
3.00	27:25	1:04	8:31	167 164-168	1421	184 180-188	244 227-251	0/4
3.13	28:26	1:01	8:04	168 166-169	1355	185 182-188	239 223-260	0/4
3.19	28:57	31	7:39	169 168-169	1293	185 182-188	230 221-249	0/2

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
156 avge / 169 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
52	2.1%	9:43

Cadence Distribution
179 avge / 188 max Stride Length: 99cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.7	178	3.2	28:52	9:03
Walk	0.2	144	0	3	19:10
Still	0.1	-	-	2	-

Power Distribution
221W (276 max)

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	28	7:35	47.42%	More
200m	59	7:53	50.34%	More
400m	2:02	8:12	51.71%	More
800m	4:07	8:16	58.24%	More
1km	5:08	8:16	60.33%	More
Mile	8:22	8:22	62.16%	More
5k	28:06	9:03	64.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:52	7:52	66.09
5km	28:06	9:03	64.09
5M	47:57	9:35	60.79
10km	1:01:13	9:51	59.27
10M	1:44:26	10:27	57.50
Half	2:21:26	10:48	56.30
20M	3:47:28	11:22	53.95
Mara	5:08:02	11:45	52.19

Fetch Miles

9:33	Whitehaven parkrun, mile one
9:16	Whitehaven Parkrun uphill bit last mile
8:14	Whitehaven Parkrun final mile
18:15	Whitehaven Parkrun final mile

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Mon 1st Jan 2024 at 9:01am by Velociraptor

Run > parkrun

Notes & Comments

Map

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Biggest Climbs

Cadence Distribution

Run/Walk Breakdown

Power Distribution

Benchmarks

Predictions

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