Sat 27th Apr 2024 at 9:00am by Alun

Run > parkrun

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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

Pin Map

0mi in 0

Pace

18%

53%

25%

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.
0.13	58	58	7:47	106 67-123	825	160 154-162	416 101-484	2/0
0.25	1:58	59	7:54	129 123-136	1020	158 156-160	442 418-487	5/0
0.38	2:53	55	7:22	133 131-134	981	158 156-158	376 339-432	1/4
0.50	3:55	1:02	8:15	138 132-144	1138	156 154-158	469 370-539	9/0
0.63	4:50	55	7:22	142 136-146	1046	155 152-156	369 315-442	5/3
0.75	5:40	50	6:38	135 133-137	895	160 158-164	367 319-416	0/11
0.88	6:30	51	6:46	140 135-143	947	162 158-164	449 423-494	0/2
1.00	7:25	54	7:15	143 142-144	1037	157 154-160	445 392-490	2/0
1.13	8:20	55	7:20	142 140-143	1041	158 156-160	395 383-411	1/2
1.25	9:19	59	7:49	143 140-148	1119	156 154-158	446 397-512	3/0
1.38	10:18	59	7:55	152 148-157	1202	156 152-158	480 438-505	10/0
1.50	11:11	53	7:04	148 142-153	1045	155 152-158	349 286-427	4/4
1.63	12:01	50	6:38	145 141-147	962	156 156-158	437 328-532	4/8
1.75	12:54	53	7:06	151 146-155	1072	159 158-162	452 351-554	1/5
1.88	13:45	51	6:49	153 150-155	1044	157 156-162	415 343-497	3/4
2.00	14:44	59	7:53	155 151-158	1223	155 154-156	515 463-637	9/1
2.13	15:36	52	6:54	155 150-160	1070	154 152-156	382 308-506	4/3
2.25	16:24	48	6:25	151 147-155	970	156 154-158	427 291-539	4/9
2.38	17:16	52	6:58	156 154-158	1087	156 154-158	438 353-534	1/5
2.50	18:05	49	6:32	158 157-160	1032	156 154-158	419 378-495	3/3
2.63	19:03	58	7:41	159 156-164	1223	156 154-158	534 477-655	9/1
2.75	19:53	50	6:43	161 158-164	1080	154 152-158	416 311-540	4/4
2.88	20:42	49	6:31	154 151-158	1004	159 156-162	390 297-518	2/10
3.00	21:31	48	6:27	159 157-161	1027	158 156-160	448 381-527	2/2
3.13	22:21	50	6:40	158 156-161	1053	157 154-158	391 368-420	0/5
3.18	22:43	22	6:43	155 153-156	1042	157 156-158	420 409-427	0/0

Heart

146/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 21m, Flat prediction 22:00

Elevation Graph

Biggest Climbs (m)	Min/mi
17 3.3%	7:44
14 5.4%	8:06
13 5.4%	7:51
13 5.0%	7:32
See your biggest climbs

Power

428W (655 max)

Power Graph

Power Bands

Cadence

157 (164 max) Stride Length: 144cm

Cadence Chart

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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