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Wed 4th Dec 2024 at 6:49am by Ness

Run > General
  • Good
  • cold
  • Time
    32:14
  • Miles
    3.12
  • Min/mi
    10:20
  • Pacing
    95.8%
  • WAVA
    55.70
  • Stride(cm)
    90
  • Cals
    304
  • Cadence
    174
  • BPM
    143
  • %MHR
    77.4
  • B/mi
    1479
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

An attempt at speedwork. Was going to do laps of the recreation ground but rapidly got bored with it. Will look at one of my other routes for winter speedwork....
1) 1mi - 10:18(10:18/mi) 142/149bpm [1463b/mi] 101cal
2) 1mi - 10:35(10:35/mi) 144/150bpm [1524b/mi] 103cal
3) 1mi - 10:06(10:06/mi) 144/149bpm [1454b/mi] 89cal
4) 0.11mi - 1:05(10:06/mi) 146/149bpm [1474b/mi] 10cal
5) 0.02mi - 11(10:25/mi) 143/144bpm [1490b/mi] 1cal
10:18 10:35 10:06 1:05 11
Sigh
Well done; you need a bigger rec ground for that!
Ness
Thanks. True, Sigh! And one that's better lit!🤪😂
Sigh
:-)
geordiebells
Good luck finding a better route. It is hard I have a road I do mine on but I still have roads to cross which makes it slow if mistimed
Jingle Jaks
Well done 👏
Ness
Thanks x
Autumnleaves
Definitely tough in winter
Ness
Yes it is. Hopefully there'll be better conditions at parkrun in the few Saturdays before I relocate for winter training! 😉

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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.
1.00 10:18 10:18 10:18 142 120-149 1462 173 0-178 24/22
2.00 20:53 10:35 10:35 144 135-149 1524 174 170-176 20/9
3.00 30:58 10:05 10:06 144 139-148 1454 175 172-178 8/48
3.11 32:02 1:04 10:05 146 143-149 1473 175 172-176 0/3
3.12 32:12 10 +1 10:47 143 142-143 1541 174 174-174 0/1
3.12 32:12 0 +1 0 142 142-142 NAN 174 174-174 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 149 max Delete HR Trace

  • Cadence Distribution

    174 avge / 178 max Stride Length: 90cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:22 9:30 43.81% More
    800m 4:54 9:51 47.46% More
    1km 6:10 9:55 49.02% More
    Mile 10:04 10:04 50.76% More
    5k 32:03 10:19 55.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:26 9:26 54.14
    5km 32:05 10:20 55.62
    5M 53:39 10:44 54.39
    10km 1:07:50 10:55 53.91
    10M 1:53:24 11:20 53.26
    Half 2:31:48 11:35 52.03
    20M 3:59:44 11:59 52.00
    Mara 5:20:55 12:15 51.55

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