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Sat 21st Sep 2024 at 9:04am by RRR-CAZ 🇬🇧

Run > parkrun

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Time
22:51
Miles
3.14
Min/mi
7:17
Pacing
95.1%
WAVA
69.73
Stride(cm)
119
Cals
243
Cadence
186
BPM
128
%MHR
75.1
B/mi
935
Asc(m)
106
Hillscore
3
Surface
Road

Notes & Comments

🏃‍♂️ Cassiobury parkrun (Watford). Tarmac course very slight incline from start to first turn then incline back down to turn 2.

1) 1mi - 7:28(7:28/mi) 118/127bpm [881b/mi] 69cal 8.03/9.25mph
2) 1mi - 7:15(7:15/mi) 130/139bpm [942b/mi] 78cal 8.28/8.7mph
3) 1mi - 7:11(7:11/mi) 138/142bpm [992b/mi] 85cal 8.35/8.81mph
4) 0.14mi - 56(6:40/mi) 140/144bpm [932b/mi] 11cal 9.01/8.97mph

7:28 7:15 7:11 56

	Sombrero Looks good
	chunkywizard Nice, how congested was it? It’s a fast course, isn’t it?
	RRR-CAZ 🇬🇧 Not as bad as I was expecting by the time i got to the first corner I had found my place
	chunkywizard when I went I had to do a lot of weaving when I started lapping. Sounds like its a bit better now. I mean to go back when I want a fast effort.
	Autumnleaves Great time!
	alpenrose Speedy one today

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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.	Ascent mtrs Asc.
0.13	59	59	7:51	105 87-125	825	186 120-200	3/0
0.25	1:57	58	7:42	118 112-121	909	184 180-190	3/0
0.38	2:53	57	7:32	123 121-125	927	181 178-188	2/2
0.50	3:52	59	7:50	118 115-123	924	184 180-186	3/11
0.63	4:46	54	7:13	121 118-125	874	185 182-190	9/10
0.75	5:39	53	7:01	121 118-125	849	187 184-190	5/5
0.88	6:32	54	7:09	122 119-124	873	187 184-190	6/4
1.00	7:28	56	7:24	123 120-126	911	185 184-188	3/4
1.13	8:24	56	7:30	125 123-127	937	186 184-188	4/4
1.25	9:17	53	7:06	123 120-126	873	186 184-188	12/2
1.38	10:12	55	7:19	126 124-128	922	187 184-188	3/7
1.50	11:06	53	7:07	128 125-129	910	185 174-188	13/2
1.63	12:03	57	7:38	134 128-137	1023	186 184-188	5/8
1.75	12:57	54	7:16	136 135-137	988	186 182-188	7/5
1.88	13:48	51	6:47	136 133-139	924	187 184-192	6/12
2.00	14:43	54	7:16	135 131-136	980	186 186-188	5/13
2.13	15:37	54	7:16	135 132-138	980	185 172-188	5/7
2.25	16:32	55	7:22	138 135-142	1016	186 182-186	10/6
2.38	17:27	54	7:14	137 135-139	990	186 184-186	14/4
2.50	18:21	55	7:16	138 135-139	1003	185 184-188	2/7
2.63	19:14	53	7:03	138 137-140	972	185 172-188	7/3
2.75	20:11	57	7:33	138 134-141	1042	186 182-188	2/6
2.88	21:03	52	7:00	139 137-140	972	186 182-190	7/5
3.00	21:54	51	6:47	140 139-141	950	186 184-190	6/8
3.13	22:45	51	6:47	140 139-143	949	185 184-188	6/12
3.14	22:51	6	6:24	140 140-140	895	194 194-194	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
128 avge / 143 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
21	10.7%	7:14
13	6.8%	7:04

Cadence Distribution
186 avge / 200 max Stride Length: 119cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.4	185	3.1	22:43	7:16
Walk	0.5	120	0	7	8:25
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:45	52.20%	More
800m	3:29	7:00	59.97%	More
1km	4:22	7:01	62.39%	More
Mile	7:07	7:07	64.89%	More
5k	22:35	7:16	69.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	67.92
5km	22:36	7:16	69.63
5M	37:25	7:29	68.70
10km	47:06	7:35	68.26
10M	1:18:00	7:48	68.25
Half	1:43:52	7:56	67.36
20M	2:42:39	8:08	68.17
Mara	3:36:32	8:16	68.28

Photos

Fetch Miles

7:21	Cassiobury parkrun final mile
7:16	Cassiobury parkrun final mile

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