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Sat 13th Jul 2024 at 9:02am by IdrisTheDragon

Run > General
  • Time
    31:03
  • Miles
    3.13
  • Min/mi
    9:55
  • Pacing
    88%
  • WAVA
    51.37
  • Stride(cm)
    93
  • Cals
    316
  • Watts
    242
  • Cadence
    175
  • BPM
    157
  • %MHR
    87.4
  • B/mi
    1561
  • Asc(m)
    52
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Hadn’t run since Tuesday and had heard there were hills here but nothing ventured nothing gained! It’s a three lap course so the hill happened three times but it had built in flat recovery sections and I ran up it all three times. I did have a little walk around 4.5 km but on a flat bit so I could charge (relatively) up the hill 😃

1) 1km - 6:18(6:18/km) 136/154bpm [856b/km] 57cal 228/300W
2) 1km - 6:11(6:11/km) 157/162bpm [972b/km] 63cal 241/309W
3) 1km - 6:08(6:08/km) 163/169bpm [999b/km] 64cal 243/312W
4) 1km - 5:59(5:59/km) 164/170bpm [981b/km] 63cal 238/330W
5) 1km - 6:19(6:19/km) 166/173bpm [1048b/km] 67cal 218/325W
6) 0.04km - 9(3:58/km) 172/172bpm [681b/km] 2cal 268/291W
6:18 6:11 6:08 5:59 6:19 9
geordiegirl
Parkrun day well done.
IdrisTheDragon
Thank you 😊
Jaks
Well done 👏
IdrisTheDragon
Thank you :)
Sombrero
Well done, I like Hillsborough - nice course :-)
Fenland Flier
🤦 you ran the hills and walked on a flat, you can manage to run it all you know 😀
IdrisTheDragon
😃

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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 1:30 1:30 11:58 104 75-142 1245 173 104-180 236 74-268 2/0
0.25 2:39 1:10 9:18 144 142-146 1338 178 174-184 223 199-254 1/5
0.38 3:50 1:10 9:23 144 143-145 1352 177 174-180 242 231-260 1/2
0.50 5:03 1:13 9:41 148 145-151 1434 177 172-178 245 234-264 1/2
0.63 6:20 1:17 10:17 151 148-154 1552 175 172-178 253 232-300 3/0
0.75 7:38 1:19 10:29 156 154-159 1636 174 170-178 249 208-298 5/1
0.88 8:59 1:20 10:43 159 156-162 1705 174 170-180 260 202-309 7/0
1.00 10:11 1:12 9:35 157 153-160 1504 176 174-180 211 167-233 0/5
1.13 11:23 1:13 9:42 154 150-160 1495 177 174-180 245 188-268 2/6
1.25 12:33 1:10 9:18 160 159-161 1489 177 174-180 233 204-267 2/4
1.38 13:41 1:08 9:00 158 157-159 1423 181 176-184 223 217-241 0/5
1.50 14:55 1:14 9:56 160 159-161 1588 179 174-186 238 221-251 1/2
1.63 16:06 1:11 9:28 162 161-164 1534 177 172-180 243 232-261 2/1
1.75 17:24 1:18 10:21 167 163-169 1728 174 172-178 277 220-310 7/1
1.88 18:46 1:22 10:54 166 163-168 1808 173 170-176 256 221-326 5/0
2.00 20:00 1:14 9:56 168 165-170 1667 174 166-178 232 205-330 4/2
2.13 21:12 1:12 9:37 161 158-165 1549 177 174-180 226 172-271 1/8
2.25 22:24 1:12 9:33 165 161-168 1576 175 174-178 246 224-263 2/2
2.38 23:32 1:09 9:09 166 164-168 1518 175 172-178 229 213-243 0/6
2.50 24:43 1:11 9:29 162 161-165 1537 174 172-176 249 230-260 1/2
2.63 25:53 1:09 9:14 167 165-168 1543 173 170-176 243 239-250 1/1
2.75 27:11 1:18 10:25 170 168-172 1771 173 170-176 277 244-318 7/0
2.88 28:50 1:39 13:14 162 151-173 2142 152 70-178 195 75-274 3/1
3.00 30:02 1:12 9:34 163 151-170 1559 176 170-180 267 206-325 7/1
3.13 31:01 59 7:52 172 170-172 1353 181 176-190 225 179-285 0/10
3.13 31:03 2 8:10 172 172-172 1406 192 192-192 291 291-291 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    157 avge / 173 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 3.0% 10:38
    15 2.3% 10:14
    15 2.4% 11:08

  • Cadence Distribution

    175 avge / 192 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.8 175 3.1 30:23 9:50
    Walk 1.8 127 0 34 15:01
    Still 0.3 - - 6 -

  • Power Distribution

    242W (330 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:40 44.06% More
    800m 4:38 9:18 44.99% More
    1km 5:49 9:21 46.56% More
    Mile 9:40 9:40 47.53% More
    5k 30:38 9:51 51.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:01 9:01 50.96
    5km 30:48 9:55 51.37
    5M 51:36 10:19 49.65
    10km 1:05:19 10:31 48.84
    10M 1:49:25 10:57 48.04
    Half 2:26:39 11:12 47.41
    20M 3:52:02 11:36 46.43
    Mara 5:10:58 11:52 45.56
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