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Sat 6th Apr 2024 at 8:04am by LindsD

Run > Run-Walk

Roosevelt Island DC parkrun

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Time
47:16
Miles
4.08
Min/mi
11:35
Pacing
74.7%
WAVA
48.20
Stride(cm)
82
Cals
425
Cadence
168
BPM
151
%MHR
88.2
B/mi
1746
Asc(m)
357
Hillscore
17
Surface
Road

Notes & Comments

4 comments

Left a bit late and got a bit lost going over the bridge so had to run the last mile at tempo

1) 1mi - 11:56(11:56/mi) 145/164bpm [1731b/mi] 104cal 5.03/6.07mph
2) 1mi - 11:32(11:32/mi) 151/165bpm [1741b/mi] 102cal 5.21/7.03mph
3) 1mi - 12:31(12:31/mi) 151/165bpm [1891b/mi] 107cal 4.79/6.91mph
4) 1mi - 10:02(10:02/mi) 166/179bpm [1666b/mi] 101cal 5.98/6.82mph
5) 0.08mi - 1:14(16:25/mi) 156/167bpm [2562b/mi] 11cal 3.65/6.85mph

11:56 11:32 12:31 10:02 1:14

	Sharkie Very cool! Xxx (you know me - no higher praise 🐬
	LindsD
	.B. Fab
	Autumnleaves Get you jet-setter

Pace

33%

14%

17%

20%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:26	1:26	11:26	125 96-147	1429	173 168-176	28/2
0.25	2:54	1:28	11:42	149 141-156	1744	169 126-178	20/7
0.38	4:39	1:45	14:01	149 141-156	2088	164 126-178	11/3
0.50	6:21	1:42	13:37	132 115-147	1796	162 130-180	10/16
0.63	7:43	1:22	10:58	144 126-154	1580	173 130-184	4/3
0.75	8:55	1:12	9:36	159 155-163	1526	178 176-180	18/6
0.88	10:31	1:36	12:48	150 141-163	1920	150 126-180	6/8
1.00	11:57	1:26	11:25	156 151-159	1782	177 168-182	7/20
1.13	13:11	1:14	9:55	159 157-162	1576	180 176-182	7/9
1.25	14:24	1:13	9:46	157 155-160	1532	178 154-180	12/4
1.38	16:24	2:00	16:00	142 128-157	2272	152 128-182	14/9
1.50	18:01	1:36	12:51	139 130-148	1786	154 124-184	15/3
1.63	19:14	1:14	9:48	152 144-160	1490	182 178-184	5/12
1.75	21:06	1:52	14:53	147 139-160	2187	173 126-186	7/17
1.88	22:18	1:12	9:37	157 152-161	1509	182 178-184	20/13
2.00	23:29	1:11	9:28	162 161-165	1533	181 176-184	14/20
2.13	25:04	1:35	12:40	150 139-161	1901	158 130-184	17/3
2.25	27:24	2:20	18:44	143 124-160	2678	174 116-184	41/14
2.38	28:36	1:12	9:37	147 128-160	1414	183 174-186	21/23
2.50	29:47	1:11	9:25	160 159-161	1506	183 182-184	11/34
2.63	31:20	1:33	12:24	158 146-163	1960	164 122-184	1/17
2.75	33:06	1:46	14:09	140 133-148	1981	152 118-186	1/37
2.88	34:26	1:20	10:41	157 145-165	1676	171 86-186	9/22
3.00	36:00	1:33	12:28	153 145-163	1907	157 102-186	23/3
3.13	37:14	1:14	9:54	167 165-171	1653	177 134-186	3/17
3.25	38:30	1:16	10:09	162 157-169	1644	172 132-186	19/5
3.38	39:52	1:22	10:58	166 160-170	1820	169 134-184	4/6
3.50	41:03	1:10	9:24	165 161-172	1550	184 184-186	11/5
3.63	42:16	1:13	9:47	167 166-171	1633	183 182-184	7/10
3.75	43:29	1:13	9:47	173 169-178	1693	183 180-184	4/14
3.88	44:39	1:10	9:19	169 166-172	1575	184 182-186	6/10
4.00	46:02	1:23	11:02	161 153-168	1777	165 128-186	6/11
4.08	47:17	1:15	16:36	153 140-167	2540	135 120-186	7/3

Heart

151/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 357m, Range 112m, Flat prediction 47:25

Elevation Graph

Biggest Climbs (m)	Min/mi
49 18.7%	9:25
27 22.9%	11:14
20 17.7%	14:52
20 12.3%	16:01
16 11.1%	12:09
15 8.0%	10:04
See your biggest climbs

Cadence

168 (186 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.2	180	3.5	36:03	10:10
Walk	20.9	128	0.5	9:53	18:42
Still	2.9	-	-	1:22	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:20	43.37%	More
800m	4:44	9:31	47.11%	More
1km	6:06	9:50	47.53%	More
Mile	9:55	9:55	49.71%	More
5k	35:15	11:21	48.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:39	10:39	46.32
5km	35:25	11:24	48.67
5M	58:38	11:44	48.02
10km	1:13:50	11:53	47.77
10M	2:02:15	12:14	47.60
Half	2:42:46	12:25	46.73
20M	4:14:53	12:45	47.03
Mara	5:39:21	12:57	46.84

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