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Wed 25th Dec 2024 at 8:50am by Alun

Run > parkrun
  • Time
    39:32
  • Miles
    5.27
  • Min/mi
    7:30
  • WAVA
    68.04
  • Stride(cm)
    138
  • Cals
    580
  • Watts
    406
  • Cadence
    155
  • BPM
    134
  • %MHR
    77.1
  • B/mi
    1007
  • Asc(m)
    86
  • Hillscore
    8
  • Surface
    Mixed

Notes & Comments

Great Lines Christmas Day parkrun, sore legs after yesterday's session but gradually eased as I climbed towards the Naval Memorial.
Struggled to pass one athlete who was determined to hold onto his place - he didn't seem to defend that strongly for anyone else...
Eased into the finish for 19:58, my fastest here for some time.
Merry Christmas to my strava friends and families!

1) 0.62mi - 5:19(8:34/mi) 111/121bpm [950b/mi] 65cal 363/441W
2) 0.17mi - 1:33(8:56/mi) 118/128bpm [1054b/mi] 21cal 348/520W
3) 0.62mi - 4:12(6:46/mi) 138/152bpm [934b/mi] 65cal 464/545W
4) 0.62mi - 4:00(6:26/mi) 153/157bpm [984b/mi] 68cal 462/523W
5) 0.62mi - 3:54(6:16/mi) 150/154bpm [940b/mi] 65cal 445/536W
6) 0.62mi - 4:14(6:48/mi) 155/159bpm [1055b/mi] 72cal 473/542W
7) 0.6mi - 3:38(6:05/mi) 154/160bpm [938b/mi] 62cal 437/550W
8) 0.62mi - 6:15(10:04/mi) 124/154bpm [1248b/mi] 75cal 336/460W
9) 0.62mi - 5:15(8:27/mi) 120/125bpm [1014b/mi] 71cal 349/448W
10) 0.15mi - 1:12(8:04/mi) 118/122bpm [951b/mi] 16cal 362/376W
5:19 1:33 4:12 4:00 3:54 4:14 3:38 6:15 5:15 1:12

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.62 5:19 5:19 8:34 111 69-121 951 152 126-158 363 162-441 11/10
0.79 11:15 5:56 +2 34:31 118 108-128 4073 137 0-162 340 0-520 3/5
1.41 15:26 4:11 6:45 138 109-152 931 164 144-176 466 76-545 19/6
2.03 19:26 3:59 6:26 153 148-157 983 159 0-170 461 0-523 8/7
2.65 23:18 3:53 6:16 150 147-154 940 163 158-166 445 401-536 6/19
3.27 27:32 4:13 6:48 155 152-159 1054 160 154-168 473 365-542 21/4
3.87 31:09 3:38 6:05 154 151-160 937 162 158-168 437 400-550 2/21
4.49 45:38 14:29 +1 23:20 124 82-154 2893 142 0-158 336 0-460 22/3
5.11 50:52 5:15 8:27 120 113-125 1014 149 140-154 349 292-448 3/18
5.26 52:03 1:11 +1 8:07 118 113-122 958 150 148-152 362 334-376 0/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    134 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 2.3% 6:54
    22 2.2% 6:54
    21 2.4% 24:32
    11 2.5% 8:57

  • Cadence Distribution

    155 avge / 176 max Stride Length: 138cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.9 157 4.8 37:30 9:40
    Walk 9.8 141 0.5 5:57 11:42
    Still 0.3 - - 10 -
    Pause 14.1 - - 8:32 -

  • Power Distribution

    406W (550 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 59.96% More
    800m 2:58 5:57 69.98% More
    1km 3:44 6:00 72.28% More
    Mile 6:13 6:13 73.74% More
    5k 20:25 6:34 76.42% More
    5 miles 49:43 9:57 51.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:42 6:42 68.35
    5km 22:29 7:14 69.39
    5M 37:22 7:28 68.19
    10km 47:08 7:35 67.60
    10M 1:18:21 7:50 67.32
    Half 1:44:32 7:59 66.31
    20M 2:44:15 8:13 66.87
    Mara 3:39:08 8:22 66.83

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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