Sat 27th Apr 2024 at 9:00am by Alun
Run > parkrun
-
Time
22:43
-
Miles
3.18
-
Min/mi
7:09
-
Pacing
91.2%
-
WAVA
69.81
-
Stride(cm)
144
-
Cals
364
-
Watts
428
-
Cadence
157
-
BPM
146
-
%MHR
84.1
-
B/mi
1045
-
Asc(m)
82
-
Hillscore
6
-
Surface
Road
Notes & Comments
Mote Park parkrun, easy first kilometre to warm up and the remaining 4km with progressively more effort.
Feeling pretty good, no residual soreness from the marathon.
1) 0.62mi - 4:49(7:46/mi) 129/146bpm [1001b/mi] 68cal 415/539W
2) 0.62mi - 4:26(7:08/mi) 141/147bpm [1005b/mi] 70cal 420/512W
3) 0.62mi - 4:25(7:06/mi) 150/157bpm [1066b/mi] 72cal 428/554W
4) 0.62mi - 4:20(6:58/mi) 155/160bpm [1080b/mi] 73cal 439/637W
5) 0.62mi - 4:14(6:48/mi) 158/164bpm [1074b/mi] 73cal 441/655W
6) 0.07mi - 30(6:44/mi) 155/157bpm [1043b/mi] 8cal 416/427W
4:49 4:26 4:25 4:20 4:14 30
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.33 |
10:00 |
10:00 |
7:30 |
136 67-154 |
1020 |
158 152-164 |
422 101-539 |
37/23 |
2.77 |
20:00 |
10:00 |
6:59 |
154 141-164 |
1075 |
156 152-162 |
438 286-655 |
50/50 |
3.18 |
22:43 |
2:43 |
6:34 |
157 151-161 |
1030 |
158 154-162 |
414 297-527 |
4/16 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
156 |
3.2 |
22:43 |
7:09 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:27 |
53.88% |
More |
800m |
3:15 |
6:33 |
63.15% |
More |
1km |
4:10 |
6:42 |
64.24% |
More |
Mile |
6:43 |
6:43 |
67.56% |
More |
5k |
22:09 |
7:08 |
69.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:36 |
6:36 |
68.82 |
5km |
22:10 |
7:08 |
69.79 |
5M |
36:50 |
7:22 |
68.57 |
10km |
46:27 |
7:29 |
67.98 |
10M |
1:17:13 |
7:43 |
67.68 |
Half |
1:43:01 |
7:52 |
66.66 |
20M |
2:41:52 |
8:06 |
67.22 |
Mara |
3:35:58 |
8:15 |
67.18 |
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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