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Sat 6th Jan 2024 at 9:02am by Velociraptor

Run > parkrun
  • Good
  • icy
  • cold
  • Time
    30:34
  • Miles
    3.10
  • Min/mi
    9:52
  • Pacing
    93.4%
  • WAVA
    58.92
  • Stride(cm)
    94
  • Cals
    255
  • Watts
    194
  • Cadence
    175
  • BPM
    148
  • %MHR
    78.8
  • B/mi
    1460
  • Surface
    Road

Notes & Comments

Maryport Prom parkrun. Ice underfoot for a lot of the course. Probably shouldn't have gone ahead but I'm glad it was on. Running quite well till I had to start becarefulling.
112 Tempo.
9:21 10:26 9:48 59
Ness
Great running considering the conditions. Well done 👍
Dvorak
Good on the ice
Mozzer
Well done. Crewe was cancelled :-(
geordiegirl
Happy parkrun glad you managed on the ice and stayed upright.
EvilPixie
Well done glad you stayed upright
riggys99
Well run best to be careful
Velociraptor
Thanks :)
Several events around here were cancelled due to ice. Quite nice to do this one on a still day.
chunkywizard
Well done on the run (and not falling over)
Velociraptor
Thanks, CW :) I was particularly pleased not to fall over.
Sigh
Well done!
Velociraptor
Thanks, Sigh :)
♪♫ Synge ♪♫
Well done!
Velociraptor
Thanks, Synge :)
Rosehip
Well done 👍
Bowman 🇸🇪
Great running again!
Velociraptor
Thanks :)
It wasn't great, but it was a run and I didn't fall down.
Bowman 🇸🇪
That is great :)
Alice the Camel
Smashing!
Jaks
Well done on not falling 👏👏
Velociraptor
Thanks :) I did take a little tumble very close to the turnaround point on Thursday, on the footpath from the school. That was mud + unsuitable footwear, not ice.

Map
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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 1:09 1:09 9:11 103 65-120 946 178 166-184 223 182-236 4/2
0.25 2:17 1:08 9:07 143 119-155 1305 177 176-180 207 201-212 2/2
0.38 3:26 1:09 9:11 154 151-155 1415 176 170-178 208 202-217 0/2
0.50 4:35 1:09 9:08 152 151-153 1389 177 174-180 207 202-215 3/2
0.63 5:45 1:10 9:18 151 150-152 1405 177 176-180 204 196-217 6/2
0.75 6:54 1:09 9:14 152 151-153 1404 178 174-182 206 199-223 1/3
0.88 8:06 1:12 9:39 153 151-154 1476 177 172-180 206 196-222 2/2
1.00 9:21 1:14 9:55 147 143-151 1458 175 172-178 191 187-196 2/1
1.13 10:35 1:15 9:59 146 144-148 1458 175 172-176 191 189-198 0/3
1.25 11:54 1:18 10:27 140 136-146 1463 174 168-178 183 169-198 3/5
1.38 13:11 1:18 10:21 147 140-149 1523 174 170-180 190 176-205 4/2
1.50 14:28 1:17 10:16 143 142-146 1469 173 170-178 182 178-190 1/3
1.63 15:46 1:17 10:19 147 144-149 1516 174 170-176 188 180-198 3/2
1.75 17:14 1:29 11:49 139 134-146 1643 168 158-174 171 140-180 3/3
1.88 18:32 1:17 10:17 142 135-145 1461 173 170-176 179 168-186 2/2
2.00 19:47 1:15 9:59 148 145-151 1478 174 170-182 187 182-195 3/1
2.13 21:02 1:15 10:01 152 150-154 1523 174 170-178 192 188-195 2/3
2.25 22:17 1:15 10:01 150 149-150 1503 173 170-178 189 185-194 5/4
2.38 23:33 1:16 10:09 150 148-152 1521 174 172-178 187 184-190 4/0
2.50 24:47 1:14 9:51 154 151-155 1516 174 172-176 189 186-192 1/2
2.63 26:01 1:14 9:52 153 153-155 1510 174 172-178 190 187-196 2/1
2.75 27:13 1:12 9:36 157 154-159 1508 175 172-178 192 190-195 3/2
2.88 28:26 1:13 9:42 160 159-161 1552 175 174-176 198 193-207 1/6
3.00 29:35 1:09 9:14 161 158-163 1486 177 174-180 199 195-203 3/3
3.10 30:34 59 9:28 162 161-163 1534 176 172-178 203 199-207 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 163 max Delete HR Trace

  • Cadence Distribution

    175 avge / 184 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 174 3.1 30:33 9:50
    Still 0.1 - - 1 -

  • Power Distribution

    194W (236 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 32 8:40 41.51% More
    200m 1:06 8:50 44.95% More
    400m 2:14 8:58 47.25% More
    800m 4:31 9:04 53.09% More
    1km 5:40 9:07 54.76% More
    Mile 9:18 9:18 55.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:35 8:35 60.57
    5km 30:39 9:52 58.76
    5M 52:17 10:27 55.75
    10km 1:06:44 10:44 54.37
    10M 1:53:53 11:23 52.73
    Half 2:34:13 11:46 51.64
    20M 4:08:01 12:24 49.48
    Mara 5:35:52 12:49 47.87
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