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Sat 5th Apr 2025 at 9:00am by ascoey

Run > parkrun
  • Time
    30:04
  • Miles
    3.13
  • Min/mi
    9:36
  • Pacing
    96.1%
  • WAVA
    49.77
  • Stride(cm)
    100
  • Cals
    607
  • Cadence
    167
  • BPM
    140
  • %MHR
    82.7
  • B/mi
    1343
  • Asc(m)
    80
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Interesting one. A little bit late for the start and ended up with a time of around 30:30. Worked hard to get within sight of the 30 minute pacer and held him in sight until I put the phone in the flip belt on the third lap. Suspect he’d also slightly mis-paced as he seemed to speed up near the end.

I’d be really happy with this pace tomorrow and although it felt hard, it didn’t feel difficult.

1) 5km - 29:51(5:58/km) 140/150bpm [836b/km] 603cal
2) 0.04km - 13(5:16/km) 148/149bpm [781b/km] 4cal
29:51 13

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 1:11 1:11 9:32 126 119-131 1201 172 168-178 0/17
0.25 2:24 1:13 9:41 133 131-135 1287 171 168-174 8/0
0.38 3:36 1:12 9:36 133 131-134 1276 170 168-174 9/0
0.50 4:45 1:09 9:09 133 131-135 1218 169 168-172 2/4
0.63 5:57 1:12 9:37 136 136-137 1308 166 160-168 3/2
0.75 7:06 1:09 9:10 134 132-136 1228 164 162-170 0/3
0.88 8:17 1:12 9:33 135 132-137 1289 166 162-170 3/3
1.00 9:29 1:12 9:32 139 137-140 1326 166 164-170 6/0
1.13 10:43 1:14 9:52 141 140-143 1390 167 162-170 5/4
1.25 11:58 1:16 10:04 143 142-143 1440 167 162-170 3/1
1.38 13:07 1:09 9:14 140 139-142 1292 168 166-172 1/6
1.50 14:19 1:12 9:34 142 141-143 1358 167 164-168 7/3
1.63 15:28 1:09 9:12 142 139-144 1305 165 160-168 3/4
1.75 16:37 1:09 9:14 140 139-141 1292 166 162-170 1/6
1.88 17:48 1:11 9:28 142 140-144 1345 167 162-170 5/3
2.00 19:03 1:15 10:01 144 143-144 1443 166 162-170 3/1
2.13 20:18 1:15 9:56 145 144-145 1440 168 166-170 14/4
2.25 21:31 1:13 9:45 143 142-145 1393 167 164-170 0/7
2.38 22:50 1:19 10:28 140 139-142 1466 166 164-168 4/5
2.50 24:03 1:13 9:46 142 140-142 1386 165 162-166 2/1
2.63 25:12 1:09 9:16 141 140-142 1306 165 162-170 3/5
2.75 26:25 1:13 9:44 142 142-143 1382 164 162-166 4/3
2.88 27:38 1:13 9:43 144 143-145 1399 166 164-170 2/5
3.00 28:50 1:12 9:39 147 146-149 1418 168 166-170 6/0
3.13 30:01 1:11 9:24 149 148-149 1401 170 168-172 4/3
3.13 30:04 3 8:52 149 149-149 1322 166 166-166 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 4.2% 9:36
    14 8.0% 9:47
    11 3.3% 9:33

  • Cadence Distribution

    167 avge / 178 max Stride Length: 100cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:17 9:12 36.60% More
    800m 4:37 9:16 42.75% More
    1km 5:48 9:19 44.77% More
    Mile 9:26 9:26 47.35% More
    5k 29:48 9:36 49.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:38 8:38 51.69
    5km 29:49 9:36 49.78
    5M 50:11 10:02 48.23
    10km 1:03:39 10:15 47.48
    10M 1:47:07 10:43 46.32
    Half 2:23:55 10:59 45.50
    20M 3:48:37 11:26 44.80
    Mara 5:07:11 11:43 44.58

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