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Sat 28th Dec 2024 at 8:47am by Alun

Run > parkrun
  • Good
  • foggy
  • cold
  • Time
    52:29
  • Miles
    7.00
  • Min/mi
    7:30
  • WAVA
    68.94
  • Stride(cm)
    137
  • Cals
    741
  • Watts
    399
  • Cadence
    156
  • BPM
    130
  • %MHR
    74.8
  • B/mi
    976
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

Bromley parkrun Plus
Final parkrun of 2024, fancied a tilt at the Bromley version on a misty and chilly morning.
Just over a mile warm up, met Mark, Karen and Kerstin for the start and then blasted around the 2½ laps (23rd and 18:31), finished off with 2 laps warm down, the first with Kerstin.
Felt good despite the accumulated mileage! 🏃💪

1) 0.62mi - 5:03(8:07/mi) 115/124bpm [933b/mi] 65cal 368/439W
2) 0.54mi - 4:51(8:58/mi) 116/125bpm [1040b/mi] 62cal 349/401W
3) 0.62mi - 3:41(5:55/mi) 136/149bpm [806b/mi] 54cal 475/579W
4) 0.62mi - 3:49(6:08/mi) 149/154bpm [914b/mi] 64cal 474/525W
5) 0.62mi - 3:44(6:01/mi) 152/157bpm [914b/mi] 65cal 481/516W
6) 0.62mi - 3:49(6:08/mi) 155/159bpm [952b/mi] 66cal 480/543W
7) 0.59mi - 3:29(5:54/mi) 156/159bpm [921b/mi] 61cal 480/498W
8) 0.62mi - 5:51(9:25/mi) 119/158bpm [1121b/mi] 70cal 326/527W
9) 0.62mi - 5:17(8:30/mi) 124/128bpm [1054b/mi] 67cal 355/380W
10) 0.62mi - 5:19(8:33/mi) 120/128bpm [1025b/mi] 67cal 363/398W
11) 0.62mi - 5:12(8:23/mi) 122/125bpm [1022b/mi] 69cal 360/396W
12) 0.28mi - 2:25(8:42/mi) 124/127bpm [1079b/mi] 31cal 367/399W
5:03 4:51 3:41 3:49 3:44 3:49 3:29 5:51 5:17 5:19 5:12 2:25

Map
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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 5:02 5:02 8:07 115 74-124 933 153 0-160 368 0-439 2/8
1.16 9:51 4:49 +1 8:56 116 108-125 1036 148 0-158 350 0-401 5/2
1.78 13:33 3:41 5:56 136 74-149 807 169 0-188 475 0-579 3/5
2.40 17:21 3:48 6:08 149 145-154 914 167 162-170 474 419-525 7/5
3.02 21:05 3:44 6:01 152 150-157 914 168 166-170 481 435-516 3/4
3.64 24:52 3:48 6:08 155 152-159 952 166 164-170 480 430-543 7/5
4.23 28:21 3:29 5:54 156 153-159 920 167 164-168 480 429-498 3/5
4.85 42:38 14:17 +2 23:04 119 74-158 2746 145 86-166 327 36-527 7/6
5.47 47:55 5:17 8:30 124 120-128 1054 150 148-156 355 311-380 3/5
6.09 55:03 7:08 +1 11:30 120 82-128 1380 150 0-156 364 37-398 6/6
6.71 1:00:15 5:12 8:23 122 118-125 1022 150 148-154 360 334-396 5/4
6.99 1:02:40 2:25 +1 8:44 124 121-127 1083 150 148-152 368 341-399 5/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 159 max Delete HR Trace

  • Cadence Distribution

    156 avge / 188 max Stride Length: 137cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.3 157 6.4 45:09 8:11
    Walk 20.6 142 0.6 15:39 27:58
    Still 0.1 - - 7 -
    Pause 9.9 - - 7:32 -

  • Power Distribution

    399W (579 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:24 5:37 62.24% More
    800m 2:54 5:49 71.55% More
    1km 3:39 5:52 73.97% More
    Mile 5:58 5:58 76.83% More
    5k 24:18 7:49 64.19% More
    5 miles 45:44 9:09 55.72% More
    10k 1:01:45 9:56 51.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 69.74
    5km 22:03 7:06 70.76
    5M 36:39 7:20 69.52
    10km 46:13 7:26 68.94
    10M 1:16:49 7:41 68.67
    Half 1:42:29 7:49 67.63
    20M 2:41:02 8:03 68.21
    Mara 3:34:51 8:12 68.17

Fetch Miles

19:51 Norman Park
19:10 Norman Park
6:35 Norman Park
6:34 Norman Park
17:44 Norman Park
11:22 Norman Park

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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